Barley water- A drink For Well Being

Barley water is a refreshing beverage used for ages and is widely regarded as a healing tonic. The traditional use of barley water treats various ailments, including gastrointestinal problems, urinary tract infections, and fevers. Additionally, it is believed to possess antioxidant and anti-inflammatory properties, which may help reduce the risk of chronic diseases. Barley is one of the most used grains consumed by humans. However, people started using it less due to changing food habits and lifestyles. After research over the years, it is a fact that the consumption of barley has several health benefits.

Why include Barley in your diet?

• Reduces risk of cardiovascular diseases (4) (9)

• Improves cognitive function (5)

• Decreases bad cholesterol (1)

• Promotes healthy aging (5)

• Supports good digestion (3)

• Reduces visceral fat (7)

• Boosts immunity (10)

• Reduces cancer risk (6)

• Supports weight loss (2)

• Alleviates urinary tract infections and kidney stones (8)

Barley Nutrients: (11)

100 gm serving

• Energy 354 kcal

• Protein 12.5g

• Total lipid (fat) 2.3g

• Carbohydrate, by difference 73.5g

• Fiber, total dietary 17.3g

• Sugars, 0.8g

• Calcium, Ca 33 mg

• Iron, Fe 3.6 mg

• Potassium, K 452 mg

• Sodium, Na 5.1 mg

First, barley is an excellent source of fiber. A diet with plenty of fiber keeps you away from several chronic diseases and supports cardiovascular and digestive health. (3) (4) Barley is rich in soluble beta-glucan fibers, which makes it a perfect candidate to use as food to lower LDL cholesterol and total cholesterol. (4) It is also a good source of resistant starch, which helps to regulate blood sugar levels and promote weight loss. Finally, barley consumption increases the diversity of gut bacteria (5), which largely influences your overall health. In addition to being rich in fiber nutrients, barley water contains vitamins (Thiamin, Riboflavin, Niacin, Vitamin B-6, Folate, Vitamin A, Vitamin K) and minerals (phosphorus, potassium, iron, magnesium, calcium, and zinc). There are various ways to flavor your barley water. You can add mint, honey, maple, or lemon juice. Barley tastes slightly sweet, so no flavor tastes the best to me. You can serve and enjoy barley water, both hot and cold.

Caution:

1. Barley contains gluten, so people with celiac disease or gluten intolerances should avoid it.

2. Barley water is fiber dense and has a high calorie count, so avoid drinking it in high quantities. Too much fiber can upset the digestive system.

Serves: 2

Preparation time: 10 mins

Cooking time: 30-40 mins

Total time :40-50 mins

Ingredients

Hulled barley – ½ cup

water – 4 cups

(Optional ingredients - Mint, honey, maple syrup, lemon juice, rock salt)

Directions:

1. Rinse the hulled barley 2-3 times to remove all the impurities.

2. Soaking barley for 4-5 hours or overnight is advisable for better digestion and reduces cook time.

3. Put the rinsed and soaked barley in a medium-sized saucepan and cover it with 4 cups water. Bring the water to a boil over high heat, then reduce the heat to low and simmer for about 30 minutes, stirring occasionally. If barley is not soaked, boil for 40 mins. Water will appear milky as it simmers.

4. Strain the barley water through a sieve into a pitcher.

5. Sweeten with honey or add rock salt for a savory taste if desired. Serve warm or cold. 6. Enjoy!

References:

1. β-glucan from barley and its lipid-lowering capacity: a meta-analysis of randomized, controlled trials | European Journal of Clinical Nutrition (nature.com)

2. Carbohydrate digestion in humans from beta-glucan-enriched barley is reduced - PubMed (nih.gov)

3. Relationships between barley consumption and gut microbiome characteristics in a healthy Japanese population: a cross-sectional study | BMC Nutrition | Full Text (biomedcentral.com)

4. The Effects of Barley-Derived Soluble Fiber on Serum Lipids - PMC (nih.gov)

5. Nutrients | Free Full-Text | Association of Lifelong Intake of Barley Diet with Healthy Aging: Changes in Physical and Cognitive Functions and Intestinal Microbiome in Senescence-Accelerated Mouse-Prone 8 (SAMP8) (mdpi.com)

6. Evaluation of anticancer activity of water and juice extracts of young Hordeum vulgare in human cancer cell lines HT-29 and A549 - PubMed (nih.gov)

7. Effects of high beta-glucan barley on visceral fat obesity in Japanese subjects: a randomized double-blind study | Request PDF (researchgate.net)

8. Barley-ß-glucans reduce systemic inflammation, renal injury and aortic calcification through ADAM17 and neutral-sphingomyelinase2 inhibition | Scientific Reports (nature.com)

9. Dietary Fiber, Atherosclerosis, and Cardiovascular Disease - PubMed (nih.gov)

10. Dietary modulation of immune function by beta-glucans - PubMed (nih.gov)

11. FoodData Central (usda.gov)