Do you already eat barley? What a little forgotten grain is not only very healthy. A study published in the British Journal of Nutrition says that eating barley can help you lose weight more successfully. Because it regulates blood sugar levels, it is also a great choice for diabetics
The study was conducted by researchers from Lund University in Sweden. 20 healthy middle-aged people participated. Half ate bread baked from barley grains for three days, half the usual, white wheat.
11 to 14 hours after their last meal, ie dinner, the researchers checked every day what was going on in their body. And they themselves were amazed at the effects. Metabolism was better 14 hours after the meal. They had lower levels of blood sugar and the hormone insulin and improved insulin sensitivity (the body’s sensitivity to the action of the hormone insulin may be lower in those who are at risk or already have diabetes). Participants also reported that they felt more satiated and found it easier to control their food intake.
Consumption of barley has been shown to be beneficial as a prevention against diabetes and cardiovascular disease. This grain is also recommended for diabetics. In addition, it is a food that you should include in your diet if you want to lose extra pounds as it will help you with this.
Researchers say the effects occurred when barley fiber reached the gut, where it improved the amount of good bacteria and affected the secretion of certain hormones that regulate metabolism and appetite. They also affected hormones that reduce inflammation. And that, too, can help us have a reduced risk of cardiovascular disease and diabetes.
researchers advise eating wholemeal bread and avoiding white flour. Barley can also be added to soups and stews. It can be used in risottos, especially instead of white rice. We will get even more fiber if we mix it with beans, lentils or chickpeas. It is a meal that will satiate us for a long time, but have a low glycemic load. This makes it ideal for weight loss and for health in general. Treat yourself to a green salad.
You can even try making barley as a dessert. Combine it with seasonal fruit, add yogurt, cottage cheese or kefir and cocoa or cinnamon.
It is an excellent source of minerals – molybdenum, selenium, manganese, copper, chromium, phosphorus, magnesium. It also contains some B vitamins and lignan antioxidants. Thanks to fiber, it helps with digestion and reduces bad cholesterol.
Barley or barley?
The latter is much better known in our country. It is also barley, but hulled. We use it to prepare rice, where we combine it with beans, potatoes and vegetables for a hearty winter meal. Hulled barley is also made from hulled barley. From them we can prepare porridge for breakfast. In the past, they also drank barley coffee more often. Today, it can be used by those who would like to avoid caffeine.