Barley is one of the most widely consumed grains in the American diet.
This versatile grain has a somewhat chewy consistency and a slightly nutty flavour that can complement many dishes.
It’s also rich in many nutrients and packs some impressive health benefits, ranging from improved digestion and weight loss to lower cholesterol levels and a healthier heart.
1. Whole grain barley contains a range of vitamins, minerals and other beneficial plant compounds. Soaking or sprouting your barley can improve the absorption of these nutrients.
2. Barley contains soluble fibre, which reduces hunger and enhances feelings of fullness. It may even promote weight loss.
3. Barley’s high fibre content helps food move through your gut and promotes a good balance of gut bacteria, both of which play important roles in digestion.
4. The type of insoluble fibre found in barley may prevent the formation of gallstones, helping your gallbladder function normally and reducing your risk of surgery.
5. The type of insoluble fibre found in barley appears to reduce cholesterol levels by preventing its formation and increasing its excretion through the faeces.
6. Regularly adding barley to your diet may reduce risk factors for heart disease, such as high blood pressure and “bad” LDL cholesterol.
7. Whole-grain barley may help improve insulin production and reduce blood sugar levels, both of which may reduce the likelihood of type 2 diabetes.
8. Fibre and other beneficial compounds found in barley may fight off certain types of cancer, particularly those of the colon. However, more research is needed.
9. Barley is cheap, edible warm or cold and easily added to a variety of savoury and sweet dishes.
2. Idly Rice- 4 cups.
3. Urad dhal-1cup.
4. Fenugreek seeds-1tsp.
5. Salt -as req.
Barley is a very healthy grain. It’s rich in vitamins, minerals and other beneficial plant compounds.
It’s also high in fiber, which is responsible for most of its health benefits, ranging from a better digestion to reduced hunger and weight loss.
What’s more, making barley a regular ingredient in your diet may offer protection from chronic diseases, such as diabetes, heart disease and even certain types of cancer.
To reap the most benefits, avoid processed, pearled barley and stick to whole-grain varieties like hulled barley or barley grits, flakes and flour.
This versatile grain has a somewhat chewy consistency and a slightly nutty flavour that can complement many dishes.
It’s also rich in many nutrients and packs some impressive health benefits, ranging from improved digestion and weight loss to lower cholesterol levels and a healthier heart.
Here are 9 evidence-based health benefits of barley:
1. Whole grain barley contains a range of vitamins, minerals and other beneficial plant compounds. Soaking or sprouting your barley can improve the absorption of these nutrients.
2. Barley contains soluble fibre, which reduces hunger and enhances feelings of fullness. It may even promote weight loss.
3. Barley’s high fibre content helps food move through your gut and promotes a good balance of gut bacteria, both of which play important roles in digestion.
4. The type of insoluble fibre found in barley may prevent the formation of gallstones, helping your gallbladder function normally and reducing your risk of surgery.
5. The type of insoluble fibre found in barley appears to reduce cholesterol levels by preventing its formation and increasing its excretion through the faeces.
6. Regularly adding barley to your diet may reduce risk factors for heart disease, such as high blood pressure and “bad” LDL cholesterol.
7. Whole-grain barley may help improve insulin production and reduce blood sugar levels, both of which may reduce the likelihood of type 2 diabetes.
8. Fibre and other beneficial compounds found in barley may fight off certain types of cancer, particularly those of the colon. However, more research is needed.
9. Barley is cheap, edible warm or cold and easily added to a variety of savoury and sweet dishes.
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| Barley Grain |
Ingredients:
1. Barley- 1 cup.2. Idly Rice- 4 cups.
3. Urad dhal-1cup.
4. Fenugreek seeds-1tsp.
5. Salt -as req.
Method:
- Wash well and soak the rice and barley with enough water for 4 hours.
- Soak the urad dal with fenugreek seeds separately for 4 hours.
- Drain the water from urad dal and grind it as fine paste.
- Transfer the urad dal batter to a vessel and grind now the soaked barley- rice mixture.
- Grind them as bit coarse paste.
- Now mix both the urad dal batter with rice-barley batter, add salt and mix with your hand.
- Keep aside for overnight to ferment. (the batter will ferment when you mix it with your hand)
- Heat a nonstick tawa or a pan for making dosas, once the pan is hot, grease the pan with oil, drop a ladle of this batter and spread as a thin dosa.
- Drizzle oil, flip and cook on both sides until the dosa turns crispy.
- Healthy crispy dosa is ready to serve.
- Tastes good with all types of chutneys and sambar.
Barley is a very healthy grain. It’s rich in vitamins, minerals and other beneficial plant compounds.
It’s also high in fiber, which is responsible for most of its health benefits, ranging from a better digestion to reduced hunger and weight loss.
What’s more, making barley a regular ingredient in your diet may offer protection from chronic diseases, such as diabetes, heart disease and even certain types of cancer.
To reap the most benefits, avoid processed, pearled barley and stick to whole-grain varieties like hulled barley or barley grits, flakes and flour.
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