It is evidenced that barleyhas been originated in Egypt over 10,000 years ago and Rig Veda has referencesabout its usages by all ages. Remarkably Hippocrates, the father of modernmedicine, also encouraged its usage as a staple food, for pregnant women forhealth benefits for both mother and child in her womb. Although hulled barleycrop is being used to make a variety of products, including malt whiskey andcattle feed. However, benefits of hullless barley (without husk) on humanhealth would largely be discussed hereunder.
Barleycontains significantly higher proteins (13 gms) than that of wheat (10.59 gms)and rice (7.94 gms). Similarly, bothsoluble (beta-glucan; 6-10%) and non-soluble (11.2%) fibre contents are alsocomparatively in better quantity than that in wheat (1.6 and 9.63) and paddy(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 comparatively goodquantity than that of wheat and paddy. Polyphenols, a type of anti-oxidants,are also available to the body in good amount in barley (23.47 mg) as comparedto wheat (14.33 mg) and paddy (1.14 mg). However, release of glucose (g) isvery less 0.06 g in barley than 0.73 of wheat and 0.54 g of paddy, Similarly,phytates (mg) which are considered as bad nutrients are amazingly half inbarley (386 mg) than that of wheat (638 mg). Barley also possesses substantial amount of activeingredients along with fairly good quantity of phytochemicals, resistantstarch, lignin, ferulic acid, phytosterols and anti-oxidants etc. Therefore,being optimal in barley as compared to both wheat and paddy makes its qualityeven better for adding it into daily dietary schedule. Even if compared withfruits, vegetables, pulses and nuts, barley supplies even better amount ofsoluble dietary fibers.
About 11.4% and 10%of the total population in India and Punjab, respectively, are diabetics. Low glycaemicindex in barley is only half (28) as compared to wheat (68) and high starchcontent which keeps the blood sugar at low level even for longer time makes itcomparatively better staple food than both wheat and rice especially fordiabetic population. In addition, beta-glucan also increases the effectivenessof insulin (an element essential for the digestion of sugar) as well asstimulates the production of another hormone called glucagon-like-peptide-1.Beta-glucan makes a type of jelly in the intestines, which reduces hungerfeeling thereby one eats naturally less. Starch also has the ability to reducethe risks of diseases like obesity along with beta-glucan also provides a naturalbasis for beneficial bacteria and also helps in the formation ofshort-chain-fatty acids (SCFAs) quickly. It's the SCFA, helps in producing lesscholesterols by slowing down the production of cholesterol in the liver andintestine of the human being. A jelly-like substance called beta-glucan, whichplays an important role in making it less absorbed in the intestines in thebody. The presence of sterols or phytosterols in barley, which are similar tocholesterol; bad cholesterol would have been less absorbed because sterols andphytosterols absorbed more than cholesterol in the intestine. The indigestiblefibers in the intestines, which are found in plenty in barley, the gut systemremains strong and healthy by which mental health also remains in good shape. Barleyplays a good role in maintaining intellectual and mental health intact byproviding vitamin B and anti-oxidants besides, it also keeps the problem ofconstipation at way. By removing impurities or free radicals via polyphenolsfrom the body helps in keeping the liver healthy too.
Significant healthbenefits of barley should place it as a healthy alternative to both wheat andrice for both physical and mental good health.
The author is an AdministrativeOfficer-cum-Secretary, Punjab State Farmers’ and Farm Workers’ Commission
rsbains14@gmail.com