Barley contains high amounts of fiber, especially beta-glucan, which can help reduce blood sugar, manage cholesterol levels, and enhance your immune system. Glucans have the ability to slow down food transit time point by point, which helps manage blood sugar levels post-meal.
Evidence suggests this hearty grain was first farmed thousands of years ago in the Fertile Crescent, an arc-shaped region considered to be agriculture’s birthplace. (1) From there, barley grains spread their influence worldwide, thriving even where other crops would fail.
Refined, pearled barley is less healthy than whole-grain, hulled barley. It's easy to add to your diet and can be used instead of any whole grain.
What makes barley truly remarkable is its nutritional clout.
Rich in dietary fiber yet low in fat content, barley is a stellar option for maintaining heart health. (2)
Barley isn't just a hearty grain; it's also home to beta glucan, a soluble fiber that can radically enhance the immune system.
Glucan is able to reduce cholesterol, manage blood sugar levels, and reduce the risk of heart disease.
When you eat barley, the glucans become active players in your digestive system, slowing down food transit time, which helps manage blood sugar levels post-meal.
Beyond digestion, research shows that consuming foods rich in this specific type of fiber can be instrumental for those managing conditions like diabetes or high cholesterol.
A huge benefit of glucan is it's ability to strengthen immunity.
It works by activating immune cells (in particular, macrophages and natural killer cells) in the body to be on 'high alert'. (3)
In turn, this presents a whole and complete immune system.
With a stronger immune system, your body can fight off sickness and disease more effectively.
Whole-grain oats and barley aren't just comfort foods; they're clinically proven allies thanks to their generous beta glucan content.
Beta glucan found in this ancient grain is not just any dietary fiber.
It stands out with unique properties that strengthen the immune system and support gut health. (4)
Evidence suggests that making barley a regular part of your diet could lead to substantial benefits for your heart and sugar metabolism alike. (5)
Further reading: Exploring Beta Glucan and Prostate Cancer: A New Hope
There are two main types of fiber: soluble fiber and insoluble fiber.
Soluble fiber is able to dissolve and slow down digestion, while insoluble fiber does not dissolve in the digestive system.
Both fibres are vital for health, but soluble fibres slow down digestion and produce a gel-like substance that helps absorb fat, including toxic blood lipids that raise cholesterol.
This action of soluble fiber helps to make you feel full for longer.
Beta glucan is a trusted soluble fiber, slowing down the digestive process, absorbing cholesterol, and managing insulin levels.
The benefits of beta glucan in barley make it highly effective against cardiovascular disease. (6)
Suggested reading: (Natural weight loss tips with beta glucan](https://www.betaglucan.com/weight/best-supplements-for-weight-loss-female)
Molecularly speaking, beta glucans are polysaccharides composed of glucose molecules bonded together. (8)
Classified as an immunomodulator, beta glucan 'modulates' (enhances) the immune system to perform as efficiently as possible.
For the past 50 years, immunologists and medical scientists have studied this natural fiber.
Currently, there are over 207,000 medical studies focused on glucan that are published on PubMed.gov, (9)
As mentioned, beta glucan offers a wealth of positive effects on immunity.
They have 'immunomodulating activity' and boost our immune system by transforming the complement system and making macrophages and natural killer cells work better.
Due to a stronger immune system, we may be able to fight off a variety of ailments. (11)
Barley contains a wealth of health benefits and can easily be incorporated into daily life.
Beta glucan in barley is a heart's ally, fighting to lower cholesterol and keep blood sugar levels steady.
Dive into your diet with this ancient grain; let it enrich your meals and bolster your well-being.
Oats and barley take the top spots for beta-glucan, with mushrooms like reishi, shiitake, and maitake close behind.
Hulled barley packs about 7-8 grams of beta-glucan per 100 grams. That's a solid dose to support your ticker.
Besides barley and oats, rye and wheat also come loaded with these heart-friendly fibers. Mix 'em up in your diet.
The FDA nods that eating 0.75g per serving can cut coronary heart disease risk as part of a diet low in saturated fat.