Barley: Nutritional Facts, Health Benefits And Ways To Use

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Barley also known as Jau in Hindi, is one of the oldest grains used by humans, having first been used in West Africa almost 10500 years ago. In recent time barley has made a come-back in a big way due to studies and research revealing its many health benefits and is considered to be a super grain owing to its countless health benefits.


About one cup of cooked hulled barley, which is about equivalent to 1/3 cup uncooked, provides 217 calories, about 1 gram fat, 10 grams fiber,7 grams protein, 45 grams carbohydrates. It is packed with manganese, selenium, copper, phosphorus, magnesium vitamin B1 and B3. It is also a rich source of omega 3 and omega 6 fatty acids.


Here are some amazing health benefits of barley:

1 . Regulates Blood Sugar

Barley contains an insoluble fiber called beta-glucan which slows down digestion and can regulate insulin and glucose levels of the body. Needless to say, with such properties, it’s a must-have for diabetics or people wanting to lose weight.

2 . Improves Digestion

Barley is rich in both soluble and insoluble fiber which promotes a healthy digestive system. It has been shown that barley regulates bowel movement and can be effective to treat inflammatory diseases of the digestive system.

3 . Boosts Immunity

Barley also contains a high amount of vitamin C which improves and supports the immune system.

4 . Promotes Bone Health

Being rich in phosphorous, calcium and copper, barley promotes bone and teeth health. Barley juice contains more calcium than same amount of milk

5 . Protects The Heart

Beta-glucan present in Barley cuts down the risk of cardiovascular disease by decreasing the absorption of cholesterol by the body and by lowering levels of bad cholesterol. Studies have shown that including barley in your daily diet can decrease blood pressure levels thereby reducing the risk of heart attack and stroke.

6 . Fights Cancer

Barley is rich in a nutrient called lignan which is effective in protecting the body from certain forms of cancer particularly the ones which are linked to hormones. Studies show a 50% reduction in risk of breast cancer in women who have barley.

7 . Improves Skin Health

 The vitamins and minerals present in Barley are essential for hair growth. It also contains antioxidants that reduce signs of ageing giving you a younger and healthier skin.


Barley can be included in your diet in various ways.

-Try it as a breakfast porridge with milk

-You can have it as a soup with mushrooms/tomato/coconut or other vegetables

-Try it as part of a salad with chickpeas/mushrooms and other greens

-You can prepare barley khichdi or barley idlis

-Use barley flour to bake cakes and cookies or add it to your regular wheat flour while making rotis.

-Try barley water. Barley water is a nutritious option for both babies and adults. In hot and humid conditions, barley water can be used as a cool summer drink that is both refreshing and nutritious.

With all these sumptuous options to eat barley, go ahead and include barley in your diet today. Eat Healthy, Stay Healthy!

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