The nutritional advantages of barley are as follows:
1. Fibre
Barley is a great source of dietary fibre, containing both soluble and insoluble fibres. Insoluble fibre increases intestinal regularity and avoids constipation, whereas soluble fibre lowers cholesterol and controls blood sugar levels.
A single cup of boiled barley has 6 grammes of fibre, which is approximately 24% of the necessary daily fibre intake for an average adult.
2. Protein
It has a high concentration of plant-based protein, which is essential for tissue growth and repair. Protein also aids in the maintenance of muscle mass and the maintenance of a healthy immune system.
One cup of boiled barley has about 3 grammes of protein, which is about 6% of the necessary daily protein requirement for an average adult.
3. Carbohydrates
Barley contains carbs, which are a vital macronutrient that provides energy to the body. They are mostly complex carbohydrates, which take longer to digest and give more energy over time.
One cup of boiled barley has about 44 grammes of carbohydrates, which is about 15% of an average adult’s daily carbohydrate intake.
4. Minerals and vitamins
Barley contains many vitamins and minerals, including vitamin B6, thiamin, niacin, magnesium, and phosphorus. Vitamin B6 is required for brain function and the synthesis of red blood cells, whilst thiamin aids in the conversion of food into energy. Niacin is required for good skin, and magnesium and phosphorus are beneficial to bone health.
One cup of cooked barley contains around 10% of the daily value for magnesium and phosphorus and about 15% of the daily value for vitamin B6, thiamin, and niacin.
5. Fat-free
It is naturally low in fat, which is a macronutrient that provides energy to the body and aids in vitamin absorption. However, eating too much fat might lead to weight gain. Barley contains less than 1 gramme of fat per serving, making it an excellent choice for those watching their fat consumption.
6. Calorie-free
This also has fewer calories, making it a good choice for anyone seeking to reduce weight or maintain a healthy weight.
One cup of boiled barley contains about 170 calories, which is low when compared to other grains and starchy foods.
