Barley: a nutritious cereal full of benefits

With the famous name for being a component of beer, barley is a very nutritious whole grain whose plant is very similar to wheat. The resemblance, however, is more in appearance than in composition; barley offers more nutrients than wheat consumption.

Although consumption is still little practiced and discussed among Brazilians, including barley in the diet brings many health benefits and helps to meet the need for a good variety of nutrients necessary for the proper functioning of our body.

“Green barley flour is full of vitamins A, B-complex, C and K, as well as minerals such as calcium, phosphorus, selenium, zinc, iodine and copper. All these nutrients are necessary for the proper functioning of the organism”, comments Mohamad Barakat, endocrinologist and specialist in exercise physiology and nutrology.

Those who want to start enjoying the benefits of cereal can go far beyond including its flour in their diet. Although this is one of the best known forms of consumption, it is far from the only one: barley can also be consumed in grains, in its soluble form, in capsules and even in peelings.

barley benefits

In addition to enhancing your health with its nutrients, barley also collaborates with beauty.

health benefits

In addition to being rich in vitamins and minerals, providing these nutrients to the body, barley also offers other health benefits.

“As barley is rich in selenium, magnesium, manganese, copper and thiamine, it is excellent for learning functions and neuronal development”, emphasizes nutritionist Cristiane Braga L. Kanashiro.

“The fibers present in the cereal stimulate the functioning of the intestine, improving the absorption of nutrients and preventing diseases of the intestinal tract. In addition, it has diuretic properties, improves cell oxygenation, stimulates circulation and accelerates metabolism”, says Dr. Mohammad Barakat.

Barley also has antioxidant properties, helps with the immune system and is an ally in maintaining bone health. “The iodine in barley is also related to hormonal control, as this substance acts with the thyroid glands”, adds the doctor.

beauty benefits

Barley is a great ally for beautiful and healthy skin. Its antioxidant actions help fight premature aging. As Mohamad Barakat says, “the cereal has properties to regenerate skin cells and restore elasticity and hydration”.

In addition to the skin, the nutrients present in barley also contribute to the health and beauty of nails and hair: biotin, a B-complex vitamin, stimulates hair and nail growth.

Complementing the benefits, according to Dr. Cristiane, barley “provides energy and fights free radicals”. In addition, it still provides a good amount of phosphorus to the body, which helps to reinforce cell structure and influences healthy appearance.

The properties of barley

Selenium: has antioxidant action, helps regulate thyroid hormones, helps in the prevention of cancers and in the health of the immune system.

Magnesium: regulates the absorption of minerals, assists in the health of bones and muscles. It also helps the body produce energy and maintain a normal heart rate.

Copper: Supports cellular activity, helping with energy production and protection.

Calcium: contributes to the health of bones and teeth, building and keeping them strong.

Manganese: also helps in bone formation is a component of enzymes that help in the regulation of cholesterol, carbohydrates and amino acids.

Phosphorus: Like calcium, phosphorus is directly linked to healthy teeth and bones. In addition, it helps to maintain the body’s pH at a regular level.

Vitamin B1: Vitamin B1, or thiamine, is one of the B vitamins found in barley. This vitamin has essential properties for the proper functioning of the heart, nervous system and muscles.

Vitamin K: has a great role in blood clotting and contributes to the health of the skeleton.

How to consume barley

Barley can be consumed in different formats to provide the body with all its properties, nutrients and health benefits. Check out the main ones:

• Bran: Barley bran can be used in recipes for breads, pies and cakes as an alternative to wheat flour.
• Grains: Barley grains can also be included in recipes for salads, risottos and other dishes.
• Soluble: Soluble barley can be consumed like coffee, taking on a color and taste very similar to the drink. However, barley coffee does not have caffeine. In addition, this form can be added to soups and juices to further increase the nutrients in the dishes.
• Tea: Barley tea is quite popular in Asian countries. Prepared from macerated or roasted beans, the tea can be drunk hot or iced.
• Capsules: Capsule barley can be a good option for those who do not want to consume barley as part of their diet and still want to enjoy its benefits.
• Peeling: as it brings great benefits to the health and beauty of the skin, barley-based peels have a whitening effect, help with hydration and fight against aging.

4 barley recipes

1. Barley Risotto: This risotto complements barley with other vegetables – tomato, carrot, parsley and chives. Easy to make, the dish can also be eaten as a salad, just wait for it to cool.

2. Cevaccino: for those who want to replace coffee with barley, this is a good recipe for a drink similar to cappuccino and without caffeine. The barley format used is soluble, mixed with powdered milk, baking soda, cinnamon and chocolate powder.

3. Barley vinaigrette: this recipe uses grain barley and is a practical, quick and easy alternative to a good seasoning to consume cereal in the form of a salad.

5. Barley with Meat: Using grain barley, this recipe combines the cereal with other vegetables and cooked meat. A good option for a complete, nutritious and easy-to-prepare meal.

contraindications

Like wheat, barley contains gluten. Therefore, it is contraindicated for celiac patients, warns nutritionist Cristiane Braga. In this case, amaranth can be a good alternative to replace barley as a whole grain, since it contains high nutritional value (it is rich in protein, fiber, calcium, iron, potassium, phosphorus and vitamins) and does not have gluten in its composition. .

Myths and truths about cereal

1. Can I drink beer as a way to consume barley?

Not. “It seems obvious, but it doesn’t hurt to reinforce so that no smart person uses the benefits of barley as an excuse… Consumption in the form of beer does not bring all these benefits, in addition to ending any diet”, recalls Dr. Mohammad Barakat.

2. Can barley flour replace wheat flour?

Yea! The Doctor. Mohamad points out that barley “serves as a nutritious and functional substitute for refined wheat flour, which is not beneficial for the body”. So, replacing wheat flour with barley will increase the nutritional value of your recipes.

3. Barley fattening?

Not. Despite being a carbohydrate, barley has few calories (about 350 for every 100g). In addition, “usually a small amount is added to recipes, which definitely does not contribute to weight gain,” comments Dr. Christian.

Where to buy barley in its various forms

Check out some online store options where you can find some formats of barley for consumption.

Find the best way to consume it and start including barley in your diet to boost the nutrients in your recipes and enjoy the benefits for your health and beauty! But don’t forget to consult a nutritionist so that he can help you choose the barley menu.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.