Barley

Barley, a cereal grain, is considered one of the most common food grains since ancient times. It holds great importance in Ayurvedic practices because of its various nutritional properties. It is the fourth most cultivated crop globally because of its versatility. In India, it grows primarily in northern states, including Rajasthan, Punjab, Haryana and Uttarakhand. Let us explore this superfood's nutritional values, health benefits and expected uses.

What is Barley?

Barley is also known as Hordeum Vulgare, which is a member of a grass family. It is the fourth largest cereal crop globally after wheat, maize, and rice and contributes to approximately  7 percent of the total cereal production. It can thrive in average-quality soils and marginal lands, making it adaptable to suboptimal environments. Barley is most successfully grown in sandy to heavy loam soils and requires 12 to 16-degree Celsius temperatures. India’s largest producing state of Barley is Rajasthan. Other northern states where the crop is grown include Punjab, Haryana, and Uttarakhand. Because of its nutritional significance, it has become a valuable economic crop and is commonly applied in treatment procedures in Ayurvedic systems of medicine.

Barley is known by different names in different parts of the country. The alternative names of Barley are as follows:

• The Botanical name of Barley is Hordeum Vulgare.
• In Uttarakhand, people call Barley Kulekhara.
• In Hindi and most northern parts of the country, it is known as Jau.
• The Ayurvedic name of Barley is Yava, and people in Maharastra use this name.
• In Tamil and Telugu, it is known as Payaru and Jonnalu, respectively.
• In Bengali, Barley is referred to as Joa.

Barley comes in different varieties and types. Some of them are :

• Hulled Barley is a whole grain barley whose outer edible hull is removed. It usually takes longer to cook and is chewier than other barley types.
• Pearled Barley: When the hull and the bran are eliminated, it is called a pearled barley. It has less nutrient content than the other types and takes a short time to be cooked.
• Barley Flakes: These are similar to oats, flattened and rolled in shape. They also contain fewer nutrients than whole barley grains and take a short time to cook.
• Barley Grits: Barley grits are made from coarsely ground barley grains and can be roasted, pearled, or hulled, depending on the preparation methods.

Barley is used as the most commonly used cereal because of its medicinal value and the impact it has on overall health.

The medicinal value of Barley is as follows:

• Due to the presence of dietary fibre, it is light and prevents constipation, therefore promoting healthy gut health.
• Potassium, Folate, Iron, and Vitamin B6 promote overall heart health.
• Barley contains phosphorus, calcium, copper, and zinc, promoting bone health.
• The presence of antioxidants helps flush out the toxins in the body and promotes detoxification.

The common uses of Barley include:

1. Food Ingredient 

Barley is the most commonly used food ingredient because of its versatile uses, high nutritional value, and low cost. It is used to prepare dishes like Barley Porridge, Barley Rice, etc. Sometimes, it is used as a thickener in soup, stews, and curries.

2. Herbal Drink

You can make herbal drinks using barley, which is beneficial for weight loss. Barley water helps prevent dehydration, detoxification, and flushing out the toxins in the body.

3. Animal Feed

Because of its high fibre content, barley is commonly fed to animals, including cattle, birds, and swine. It is a source of nutrients that helps supply energy for livestock growth.

4. Beverages 

Beer and whiskey are essential ingredients in the process of making malt. These are specialty drinks made from barley, which has been fermented.

Barley is a powerhouse of nutrients and has many health benefits. Some health benefits of Barley are as follows:

1. Regulates blood sugar levels

Barley is beneficial in managing blood sugar levels. It may help lower blood sugar and insulin levels, which helps to prevent the risk of diabetes. The presence of soluble fibre beta-glucan helps absorb sugar, which helps manage blood sugar levels.

2. Improves Digestion 

The presence of a high content of dietary fibre helps relieve constipation, reduces bloating and promotes healthy bowel movements. Thus barley is a vital source to promote overall digestive health.

3. Helps to lower cholesterol 

Barley is packed with antioxidants, which help reduce LDL (bad cholesterol) levels and increases HDL (good cholesterol), promoting cardiovascular health.

Barley is a versatile crop and can be incorporated into your diet in multiple ways. Some ways to use Barley are as follows.

1. Barley Water 

Consuming jau water benefits your digestive system, boosts metabolism function, and helps improve overall health. Barley water may also help in improving skin hydration and kidney function.

Steps to use:

• You can prepare barley water by taking 1 cup of cereal and washing it thoroughly.
• Boil the cereal in 2-3 cups of water for 30 minutes.
• Strain the water and consume it once or twice a day.
• You can consume barley water for urine infection, weight loss management, and improving metabolism.

2. Barley Porridge

Barley porridge benefits your digestive function because it is light and filling and can be digested easily. 

Steps to use:

• Take half a cup of barley grains 
• Boil them in 2 cups of milk for 20-30 minutes, and add cinnamon or cardamom for added flavour.
• You can eat it for breakfast or dinner for weight loss.

3. Barley Roti

You can make barley roti as barley atta easily breaks down food particles and promotes better digestion. 

Steps to use:

• Mix half a cup of barley flour with an equal amount  of wheat flour
• Add water and knead a dough out of it.
• Makes flatbreads out of it and serves hot
• Barley roti benefits diabetes management, prevents constipation, and improves digestive health. You can eat it for weight management as it is low in carbohydrates.

4. Barley Rice

You can use barley rice as an alternative to rice as it is light and filling if you are on a diet and want to lose weight.

Steps to use:

• Take one cup of barley grains.
• Rinse and wash them properly.
• Cook the grains in 2-3 cups of water.
• Stir and check if the grains are soft and mushy.
• Serve it hot as an alternative to white rice.

5. Herbal Remedies

Barley is used as an herbal remedy for various purposes. Barley tea has benefits in reducing obesity and helps boost metabolism. It also helps maintain clear and healthy skin.

Steps to use:

• Take 2-3 cups of barley grain and wash them.
• Dry the grains and grind them to form powder.
• You can use the powder to make herbal tea for weight loss.

You must take the following precautions while adding Barley to your diet.

• Excessive barley consumption can significantly lower blood sugar levels. Caution is advised for those on anti-diabetic medications.
• If you consume excess Barley, it might lead to bloating, gastrointestinal problems, and upset stomach.
• Always consult your healthcare provider before consuming barley if you are allergic or on certain medications. And those with gluten sensitivity or celiac disease should avoid barley due to its gluten content.
• If you consume barley during pregnancy, moderate it as it might interact with the medicines.

The recommended dosage of Barley are as follows:

• Barley water: Consume 1-2 cups of barley water once or twice a day.
• Barley powder: 2-2.5 grams of barley powder should be consumed.
• Barley Supplements: 1-2 capsules or 1-2 teaspoons of barley supplements in lukewarm water is recommended for consumption.

Barley is known as a superfood for its nutritional value. However, it might interact with some allopathic medications:

• If you are taking blood sugar-lowering medications, consult your doctor before consuming barley, as it may amplify the medication's effects.
• The high amount of dietary fibre in Barley can reduce the effectiveness of antibiotics.
• If you are taking etagen for liver infections, you should avoid barley consumption as it reduces its effectiveness because of its high dietary fibre.

In conclusion, barley is a highly nutritious and versatile grain that has been valued since ancient times for its numerous health benefits. Rich in fibre, vitamins, and minerals, it supports digestion, heart health, and weight management. Its significance in Ayurveda and widespread cultivation highlight its role as a dietary staple and functional food. Whether consumed as whole grain, flour, or in the form of barley water, it can be a valuable addition to a balanced diet. Including barley in your daily meals is a simple step toward better health and overall well-being.