Today, I have here for you guys B for Barley. Barley is one ingredient which is known by everybody and is used by all. We have never given a thought to the health benefits this simple ingredient can have.
So today let us together explore few of the many benefits of barley.
In recent studies, it was seen that Barley helps in increasing satiety. This quality of barley helps in reducing unwanted weight in individuals. It is observed that when barley was taken as a mid-morning snack, intake of food during lunch is less. Hence, it helps a person eat less and keeps them full for a longer period of time.
2. HELPS IN GLUCOSE METABOLISM:
Barley can be a very good snack for people with type-2 Diabetes as it helps in keeping the blood sugar levels under control. Researchers have shown that when Barley is taken as a snack, the rise in the blood glucose level is not as high as when any other refined cereals are consumed. Therefore, Barley can be considered as a good meal alternative. Also in people without diabetes, Barley is beneficial because the lactic acid content of it helps in increasing the glucose tolerance of these individuals.
3. PLAYS A ROLE IN WEIGHT LOSS:
Barley helps in reducing the concentration of circulating Free Fatty Acid in the body. High levels of FFA in the body can cause serious problems related to heart and other organs of the body. Also, FFA is the cause of Obesity in the current population. Barley reduces this FFA concentration and helps maintain a healthy body and a healthy heart.
4. REDUCES INFLAMMATION:
This simple ingredient helps in reducing inflammation in the body. It is proved that Barley reduces certain inflammatory markers like IL-6 which plays a role in inflammation. It also reduces adiponectin, which is another inflammatory marker.
5. DECREASES FEELING OF HUNGER:
Barley when taken as an evening meal or as dinner, reduces the feeling of hunger throughout the night. It makes one feel less hungry at the time of Breakfast. This is one of the many ways by which Barley helps in weight loss.
Did these benefits of Barley amaze you guys? Because it sure did that to me.
Let me introduce a recipe containing this super cereal.
Yogurt and barley soup
2 tbsp light-flavored oil
1 onion, chopped
3 garlic cloves, chopped
4 cm piece ginger, peeled and grated
1 tbsp garam masala
2 tsp ground cumin
1 tsp ground cinnamon
½ tsp chili powder
Zest of 1 lime
150g red lentils
400g chopped tomatoes
1-liter vegetable stock
200g Greek yogurt
Salt and black pepper
4 tbsp olive oil
2 onions, very thinly sliced
1 bunch coriander, roughly chopped
1 Heat the oil in a large pan over a medium heat. Throw in the garlic, ginger, spices, and lime. Cook for a further 2 minutes, stirring all the time.
2 Add the barley, red lentils and chopped tomatoes to the pan, stir well, cook for 1-2 minutes then pour in the stock. Bring to the boil then simmer for 45 minutes, or until the lentils have almost disappeared into the soup and the barley is very tender.
3 Meanwhile, prepare the topping. Heat the oil in a large frying pan until hot and fry the onions for 8-10 minutes or until dark golden and crisp. Do this in batches adding a little more oil as you go. Make sure the onions don’t burn. Remove from the pan and set aside to drain on kitchen paper.
4 When the soup is cooked, add plenty of seasoning, stir in the yogurt and allow to heat through – but don’t boil. Ladle into bowls and serve topped with crisp onions and coriander.
That was all for today, I hope this article benefits you in some way. If you have any questions regarding this topic or any other topic, please feel free to mention it in the comments section below. Also, all sorts of constructive criticism and comments are appreciated.