Composition of barley: the amount of proteins, fats, carbohydrates, useful properties

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Barley is a large grain commonly used in breads, drinks and various cuisines of any culture. As one of the first cultivated cereals in history, it remains one of the most consumed throughout the world. Pearl barley and other pearl barley products have been rapidly gaining popularity over the past few years due to the various he alth benefits they can offer. What is the composition of pearl barley and how is it useful?

Pearl is an important source of dietary fiber, vitamins and minerals not found in other cereals. It may reduce the risk of obesity, diabetes, heart disease, cancer and other chronic he alth problems.

What is it?

Barley originated in Ethiopia and Southeast Asia, where it has been cultivated for over 10,000 years. Groats were used by ancient civilizations as food for peopleand animals, as well as for the preparation of alcoholic beverages. The first known recipe for barley wine dates back to 2800 BC in Babylonia. In addition, barley water has been used for various medicinal purposes since ancient times.

Barley played an important role in ancient Greek culture as a staple bread grain, as well as an important food for gladiators, who attributed most of their strength to diets containing this grain. Barley was also noted in ancient China as a symbol of masculinity, as the stalks of the cereal are heavy and contain numerous seeds.

Because wheat was very expensive and unavailable in the Middle Ages, many Europeans at that time made bread from a combination of barley and rye. In the 16th century, the Spaniards brought this grain to South America, while the 17th century English and Dutch settlers brought it with them to the United States.

Today, the largest commercial producers of barley are Canada, USA, Russia, Germany, France and Spain.

What does this culture contain?

The chemical composition of barley is very rich. It contains important nutrients that may offer a number of he alth benefits. This versatile cereal has a somewhat chewy texture and a slightly nutty flavor that can complement many dishes.

It's also rich in many nutrients and has impressive benefits, ranging from improving digestion and weight loss to lowering cholesterol and strengthening the heart.

It is in the form of pearl barley that barley is a rich source of fiber, molybdenum, manganese and selenium. It also contains significant amounts of copper, vitamin B1, chromium, phosphorus, magnesium and niacin.

In addition, barley contains lignans, a group of antioxidants associated with a reduced risk of cancer and heart disease. However, like all whole grains, pearl barley contains substances that impair digestion and slow down the absorption of nutrients. Try soaking the grains to reduce their content. This cooking method makes barley's nutrients more absorbable.

Soaking can also increase the levels of vitamins, minerals, proteins and antioxidants your body can absorb.

Reduce hunger

Barley properties can reduce hunger and increase satiety. Both of these factors can lead to weight loss over time.

Barley reduces hunger in large part due to its high fiber content. Soluble fiber known as beta-glucan found in barley is especially beneficial.

Such substances tend to form a gel-like substance in the intestines, which slows down the digestion and absorption of nutrients. In turn, this limits your appetite and promotes satiety. The proteins contained in barley also contribute to long-term satiety.

Moreover, soluble fiber can burn belly fat associated withmetabolic diseases.

Improve digestion

This cereal can improve gut he alth. This is ensured by the fibers that make up the chemical composition of barley, especially those insoluble in water. With these properties, they add bulk to your stool and speed up bowel movements, reducing the chances of constipation.

On the other hand, barley's high soluble fiber content provides food for friendly gut bacteria that produce fatty acids needed by the body. Studies show that pearl barley helps "feed" the intestinal cells, reducing inflammation and relieving symptoms of bowel disorders such as irritable bowel syndrome, Crohn's disease and ulcerative colitis.

Reduce the risk of gallstones

High fiber content in chem. The composition of barley can also help prevent gallstones. These are solid particles that can form spontaneously in this small organ located under the liver. The gallbladder produces acids that the body uses to digest fat.

In most cases, these stones do not cause any symptoms. However, from time to time, large particles can get stuck in the gallbladder duct, causing severe pain. Such cases often require surgical intervention. The type of insoluble fiber found in barley may help prevent gallstones and reduce the likelihood of gallbladder surgery.

Cholesterol Reduction

Pearl groats can also lower cholesterol levels. The beta-glucans found in this cereal have been shown to reduce "bad" LDL cholesterol by binding to bile acids. The body removes them through the feces, combining with cholesterol. The liver must then use more cholesterol to create new bile acids. This leads to a decrease in its level in the body.

Lower blood pressure

Keeping sodium intake low is essential for lowering blood pressure, but increasing dietary potassium can be just as important. The potassium, calcium and magnesium present in barley have been found to naturally lower blood pressure.

Bone he alth

Iron, phosphorus, calcium, magnesium, manganese and zinc, which are part of barley, contribute to the creation and maintenance of bone structure and strength.

For proper bone mineralization, a careful balance of phosphorus and calcium is essential. However, consuming too much phosphorus with too little calcium can lead to bone loss. Bone formation requires manganese. In addition, iron and zinc play an important role in the production and maturation of collagen. All these substances are found in pearl barley.

Heart he alth

Barley contains potassium, folic acid and vitamin B6, combined with the absence of cholesterol, to keep the heart he althy. Pearl barley is an excellent source of fiber, whichhelps to reduce the total amount of cholesterol in the blood, thereby reducing the risk of heart disease.

Vitamin B6 and folate present in grains (0.1 and 16.0 micrograms per 100 grams of barley, respectively), prevent the accumulation of a compound known as homocysteine in the body. Too much can damage blood vessels and lead to heart problems.

Cancer Prevention

Barley (per 100 grams) contains 8.6 micrograms of selenium. This is a mineral not found in most foods, but can be found in pearl barley. It plays a role in liver enzyme function and helps to detoxify certain carcinogens in the body. In addition, selenium from dietary sources may help prevent inflammation. It can reduce tumor growth and improve the immune response to infection by stimulating T-cell production.

Consumption of fiber from plant-based foods leads to a reduced risk of colorectal cancer. Some studies have shown that beta-glucan fiber can boost the immune system. As a result, it may help fight cancer cells and prevent the formation of tumors.

Inflammation reduction

Choline is an essential and versatile nutrient found in barley that helps promote sleep, learning and memory. It also supports the structure of cell membranes, aiding in the transmission of nerve impulses, burning fat and reducing chronicinflammation.

Analysis of barley composition

Barley grits are commonly found in two forms: barley and barley. The first is a whole grain, cleaned and polished without further processing. The macroelement composition of pearl barley (proteins, fats, carbohydrates) per hundred grams is 2, 3, 0, 4 and 28.2 grams, respectively. The average calorie content of the product is approximately 125 kcal. However, these are useful calories, since the carbohydrates in the composition of cereals are mostly slow.

A versatile and easy cereal to add to your diet

Barley is cheap and incredibly easy to add to your diet. Due to its high fiber content, this cereal can be a great alternative to refined grains.

For example, you can use barley as a side dish instead of potatoes or pasta. This cereal is also a great alternative to white rice dishes like plov or risotto. Barley can be added to soups, toppings, stews, salads and even pastries, eaten as part of a hot breakfast. Add it to desserts like pudding for a unique taste.

To make barley, it must be submerged in water and soaked overnight, or at least several hours. This is necessary in order to reduce cooking time and achieve optimal taste and texture. In addition, it improves the absorption of nutrients from it.

After soaking barley will double in volume. It should be dried and washed before cooking. To prepare pearl barley,add 1 cup of grains to 3 cups of water and bring to a boil, then reduce the heat and let the product simmer for approximately 45 minutes.

You can also use a rice cooker. Add two and a half glasses of water to a glass of barley and cook in the same way as rice. You can pre-soak the grits in plenty of water to shorten the overall cooking time.

Barley can also be cooked in a pressure cooker, it will take much less time. However, you will need to follow the individual instructions for your specific model as cooking times may vary slightly.

What is the best way to use grits?

You can add barley to a pot with any soup or stew to make it he althier and more satisfying.

If you cook porridge, it is not necessary to do it on the water. Cook the grits in any broth of your choice and add a variety of vegetables. So you get an analogue of a delicious pilaf or risotto.

You can toss chilled boiled barley with diced vegetables and homemade dressing for a quick cold salad.

In addition, there is an interesting variant of a dietary dish with barley. Mix soaked grits with onions, celery, mushrooms, carrots and green peppers. Add the broth to the mixture, bring to a boil and then simmer for approximately 45 minutes.

Possible risks

Barley contains gluten, so it is not suitable for celiacs. M alt and m alt drinks (such as beer), as well as several common flavors, are made from barley. ATAs a result, they also contain gluten.

People who want to increase their fiber intake should do so gradually over 1 to 2 months. This can help prevent digestive problems as the body adjusts to the changes. Drinking plenty of fluids while increasing your fiber intake can help prevent constipation.

Closing word

Having studied the beneficial properties and contraindications of pearl barley, we can draw the following conclusions. It is rich in vitamins, minerals and other beneficial plant compounds. It's also high in fiber, which is responsible for most of its he alth benefits, from better digestion to reduced hunger and weight loss.

What's more, making barley a regular ingredient in your diet may offer protection against chronic diseases such as diabetes, heart disease, and even certain types of cancer.