It is evidenced that barley has been originated in Egypt over10,000 years ago, and the Rig Veda has references about its usages by all ages.Remarkably, Hippocrates, the father of modern medicine, also encouraged itsusage as a staple food for pregnant women for health benefits for both motherand child in her womb. Although hulled barley crop is being used to make avariety of products, including malt whiskey and cattle feed. However, thebenefits of hullless barley (without husk) on human health would largely bediscussed hereunder.
Barley contains significantly higher proteins (13 gms) thanwheat (10.59 gms)and rice (7.94 gms). Similarly, both soluble(beta-glucan; 6-10%) and non-soluble (11.2%) fibre contents are alsocomparatively in better quantity than those in wheat (1.6 and 9.63) andpaddy(0.82 and 1.99). Besides, energy (1554), calcium (50 mg), iron (5 mg),zinc(5.2 mg), and starch (72.67 gm), which are also available in comparativelygood quantities than those of wheat and paddy. Polyphenols, a type ofantioxidant, are also available to the body in good amounts in barley (23.47mg) as compared to wheat (14.33 mg) and paddy (1.14 mg). However, the releaseof glucose (g) is much less, 0.06 g in barley than 0.73 of wheat, and 0.54 g inpaddy. Similarly, phytates (mg), which are considered bad nutrients, areamazingly half in barley (386 mg) than in wheat (638 mg). Barley alsopossesses a substantial amount of active ingredients along with a fairly goodquantity of phytochemicals, resistant starch, lignin, ferulic acid,phytosterols, and antioxidants, etc. Therefore, being optimal in barley ascompared to both wheat and paddy makes its quality even better for adding it tothe daily dietary schedule. Even compared with fruits, vegetables, pulses, andnuts, barley supplies an even better amount of soluble dietary fibers.
About 11.4% and 10%of the total population in India and Punjab,respectively, are diabetics. Low glycaemic index in barley is only half (28) ascompared to wheat (68), and high starch content, which keeps the blood sugar ata low level even for a longer time, makes a comparatively better staple foodthan both wheat and rice, especially diabetic population. In addition,beta-glucan also increases the effectiveness of insulin (an element essentialfor the digestion of sugar) as well as stimulates the production of anotherhormone called glucagon-like-peptide-1. Beta-glucan makes a type of jelly inthe intestines, which reduces hunger feeling thereby one eats naturally less.Starch can also reduce the risks of diseases like obesity, along beta-glucanalso provides a natural basis for beneficial bacteria and helps in theformation of short-chain fatty acids (SCFAs) quickly. It's the SCFA, whichhelps in producing less cholesterol by slowing down the production ofcholesterol in the liver and intestine of the human being. A jelly-likesubstance called beta-glucan, which plays an important role in making it lessabsorbed in the intestines in the body. The presence of sterols or phytosterolsin barley, which are similar to bad cholesterol, would have been less absorbedbecause sterols and phytosterols are absorbed more than cholesterol in theintestine. The indigestible fibers in the intestines, which are found in plentyin barley, help the gut system remain strong and healthy by which helps mentalhealth remain in good shape. Barley plays a good role in maintainingintellectual and mental health intact by providing vitamin B and antioxidants;besides, it also keeps the problem of constipation away. Removing impurities orfree radicals via polyphenols from the body helps in keeping the liver healthy,too. Significant health benefits of barley should place it as a healthy alternativeto both wheat and rice for both physical and mental health.
Dr. Ranjodh Singh Bains, Administrative Officer-cum-Secretary,
Punjab State Farmers’ and Farm Workers Commission