Barley grass is a small leaf of the barley plant sometimes referred to as (barley leaves) or (green barley) or (superfood), and barley is a type of grain considered the fourth most important grain crop around the world as it has been studied extensively for its beneficial health effects. And antioxidants (such as lotonarin and saponarin) also contain gamma-aminobutyric acid, ferulic acid, vitamins and minerals. the public. Read more with us about barley grass.
Nutrients found in barley grass
Barley grass is rich in a variety of important nutrients.Each serving of barley grass contains:
- A good amount of fiber, especially those dried herbs specifically.
- A good amount of vitamin A, which is a fat-soluble vitamin that regulates immune function, cell growth and vision.
- High in Vitamin C, which plays a major role in everything from skin health to wound healing and oral health as well.
- A significant amount of vitamin K, which is an essential micronutrient needed for blood clotting, bone formation and heart health.
- Polyphenols and flavonoids, these compounds act as antioxidants to reduce oxidative stress and protect against chronic disease.
The health benefits of barley grass
Barley grass has many health benefits, including:
1. Balances blood sugar levels
Some studies indicate that barley grass can help you maintain blood sugar levels, and this may be thanks to the fact that it contains insoluble fiber, a type of fiber that does not dissolve in water. Insulin, making it easier for your body to use insulin effectively, however studies on the effects of barley grass specifically are limited and many of them are outdated and more research is needed to determine how consuming this plant might affect blood sugar levels.
2. Supports heart health
Adding barley grass to your diet is a great way to support heart health, and according to an old study conducted on 36 people with diabetes, taking 15 grams of barley leaf extract for 4 weeks reduced harmful cholesterol oxidation, which is a risk factor for heart disease. Conducted on ancient animals where rabbits fed barley leaf extract saw lower total cholesterol and triglyceride levels compared to the control group not consuming barley leaves.
Barley grass also contains compounds such as saponarin, gamma-aminobutyric acid, and tryptophan, all of which are associated with lowering blood pressure, reducing inflammation and improving heart health.However, most of the available research is outdated and some studies have reached conflicting results, and many studies have also used concentrated extracts of barley grass powder. Which may not give the same results as adding barley grass to your diet, so more high-quality studies should be conducted to better examine how barley grass consumption affects heart health in humans.
3. Promotes weight loss
Barley grass is low in calories but rich in fiber, which makes it a great addition to a healthy weight loss diet, and the fiber moves through your body slowly, making you feel full for a longer time to reduce cravings and reduce hunger.
In fact, several studies have found that increasing your fiber intake can enhance weight loss.For example, one study in 252 women linked every gram of fiber consumed daily with 0.5 pounds (0.25 kg) of weight loss and 0.25% less body fat. Over a 20-month period, similarly, a 6-month study of 345 overweight or obese adults showed that those who consumed more fiber lost more weight and found it easier to stick to their prescribed diet. A high-fat diet that drinking barley grass juice reduces body weight and body mass index, however more research is needed in humans to evaluate the effects of barley grass on weight loss.
4. It prevents gallstones and reduces the risks of gallbladder surgery
The high fiber content in barley may help prevent gallstones and gallstones are solid particles that can form spontaneously in the gallbladder, which is a small organ located under the liver. The gallbladder produces bile acids that your body uses to digest fats, and in most cases it does not cause gallstones any Symptoms However, from time to time, large gallstones can get stuck in one of the gallbladder ducts, causing severe pain, and such cases often require surgery to remove the gallbladder.
The type of insoluble fiber found in barley may help prevent gallstones from forming and reduce the likelihood of gallbladder surgery. In one observational study of 16 years, women with the highest amounts of fiber were 13% less likely to develop gallstones requiring a gallbladder removal. This benefit is dose-related, as each 5-gram increase in insoluble fiber reduces the risk of developing gallstones by about 10%, and in another study, obese individuals were placed in one of two fast food diets, one rich in fiber and the other with protein. However, rapid weight loss could potentially increase the risk of gallstones, and after five weeks, participants on the high-fiber diet were three times more likely to have a healthy bitterness than those on a high-protein diet.
5. Helps prevent colon cancer
A diet rich in whole grains is generally associated with a lower risk of many chronic diseases, including some types of cancer, especially colon diseases. The high fiber content in barley plays a major role, as the insoluble fiber in particular helps reduce the time it takes for food to clear your gut, which seems It particularly protects against colon cancer.
Other compounds in barley, including antioxidants, phytic acid, phenolic acids, and saponins, may further protect against cancer or slow its progression, however more human studies are needed before strong conclusions can be drawn.
What are the potential drawbacks of barley grass
Although barley grass is generally safe to consume for most people there are some side effects and precautions that you should keep in mind and they are:
- When purchasing nutritional supplements, make sure to purchase them from a reputable retailer and look for products that have undergone third-party testing that are free of fillers, additives, and artificial ingredients.
- Note that some barley grass products may contain high amounts of micronutrients such as vitamin K or potassium, so those taking blood thinners such as warfarin should keep their vitamin K intake consistent to avoid interfering with the effects of these medications.
- People with kidney disease are advised to limit their potassium intake to help keep potassium levels in the blood within a normal range.
- If you are taking medications or have any underlying health conditions, talk to a medical professional before using barley grass supplements.
- Those who suffer from celiac disease or allergies to gluten should exercise caution when purchasing barley grass products and although gluten is only present in the barley seeds, there is a risk of cross-contamination.
A simple recipe for making barley grass juice
As we mentioned previously, it is difficult to find fresh barley grass, but barley grass powder is widely available in many health stores and pharmacies, and it is also a mild flavor and slightly bitter and makes a great addition to juices and shakes. Here’s that recipe:
- Two teaspoons of barley grass powder
- 1 medium banana
- 1 cup (148 grams) of blueberries
- One cup (237 ml) of milk of your choice
- Add these ingredients to a blender and blend until smooth and ready.