Barley is the seed of grass and is cultivated throughout the world and is used as food and fodder. It is a cereal grain having a chewy texture and mild nutty flavor. It is popularly known by the name Jau in India. In Malayalam called barley, in Tamil as barley, in Marathi Satu, in Gujarati its juvar and in Sanskrit Yava. It is a cheap and easily available food with high nutrient value. It comes in 2 varieties:
- Hulled barley: whole barley grain with only its outer inedible hull removed, takes a long time to be cooked. This is more nutritious.
- Pearl barley: barley which is partially steamed, and its hull and bran removed., takes less time to be cooked.
Benefits:
Barley has been used in different forms for centuries by people all around the world. It has a wide array of vitamins, minerals, dietary fiber, protein, complex carbohydrates, Iron, vitamin B, Zinc, and magnesium and is known for its health benefits. It is easy to cultivate and less expensive at the cost of Rs110 one kilo of barley can be brought. A variety of recipes can be prepared from barley for breakfast to dinner.
The beta-glucan present in barley may reduce cholesterol and blood sugar levels. Whole grain has got more nutrient value than refined grain and can be easily added to your diet. It helps in reducing body weight and reducing hunger by providing a feeling of fullness. Barley forms a gel-like substance in the gut which slows digestion and helps to absorb the nutrients thus creating a feeling of fullness and reducing the appetite.
It helps in reducing constipation by adding bulk to stool and accelerates bowel movement as most of the fiber in barley is insoluble. The soluble fiber content provides gut-friendly bacteria and produces short-chain fatty acids. It acts as a good remedy for gut disorders like Crohn’s disease and ulcerative colitis. The insoluble fiber present in barley prevents the formation of gallstones.
Barley contains bets glucans that reduce cholesterol by increasing the good cholesterol HDL and reducing triglycerides. It reduces the risk of heart disease by lowering LDL cholesterol levels. The soluble fiber in barley reduces bad cholesterol LDL and lowers blood pressure.
The magnesium and soluble fiber present reduce the risk of type 2 diabetes by increasing insulin production and lowering blood sugar levels.
Barley prevents colon cancer as the soluble fiber present binds with harmful carcinogens in gut and removes them from the body. Compounds like antioxidants, phytic acids, phenolic acids and saponins fight against cancer by slowing its development.
Barley cleanses the kidney and helps to treat creatinine and cystitis.
Barley reduces uric acid in the condition of gout.
Barley soup
Take ½ cup of pearl barley in a pot and rinse it well. Then soak it for 4-8 hrs. Add chopped ginger, garlic, coriander, parsley, carrot and peeled potato cut into 1-inch pieces. Add ¾ teaspoon oil to a large saucepan and heat. Then add chopped ginger, 2 cloves of finely chopped garlic and fry quickly for 30-60 seconds. Add half a teaspoon of red chili flakes and stir. Add ½ cup rinsed and soaked barley. Add diced potato and 5-6 cups of water. and cook on medium heat for 15-20 minutes until it’s cooked. Add ½ cup tomato and 1 teaspoon curry powder Add vegetables and 1 teaspoon of salt and heat for 10 minutes. Barley soup is ready.
Barley khichdi recipe
Cook the barley in the cooker and keep it aside. Take a pan, add oil to it, add Cumin seeds ,onion and cook them. Then add tomato, capsicum, broccoli, green chillis, and coriander. Add the cooked barley to the above content and stir it.
Barley water can be used for drinking on a daily basis.
Barley is used to make bread, cakes, porridges, soups, and snack foods.
Conclusion
Barley is easy to cultivate food grain that has been described in Ayurvedic classics as a food that is beneficial for daily intake. It is one of the most ancient and cheapest food available in the market. Although it’s having many health benefits in some people its seen to cause gas and bloating that will gradually reduce with continuous use. So, considering the health benefits and its nutritional value one should start taking it daily to stay healthy and to prevent lifestyle disorders like diabetes, high cholesterol etc.
