Barley Water: Benefits, Contraindications And Recipe

There is growing interest in the use of barley as an ingredient to improve health. An interesting way to do this is to prepare this refreshing drink.

Typical of certain regions of Spain and some countries of Central America, barley water is  a refreshing drink with nutritional properties.

Although it has become all the rage in recent times with its health claims, not all of its benefits are backed by science. That’s why we recommend that you be careful and know a little more about her.

What is barley water?

In reality,  it is a drink prepared with this cereal, which is boiled with water and a little lemon. Once ready, you can flavor it with cinnamon and even sweeten it with  panela  (cane sugar molasses), sugar or honey.

We can find two different versions because sometimes the water is filtered and the barley grains are thrown away. Other times, they are left in the drink.

It is important to take this aspect into account because the nutritional composition, energy value and  health benefits are very different in these two types. The main reason is that throwing away the barley kernels also loses fiber.

5 benefits of drinking barley water

In many places where this drink is known, people consume it because of its refreshing capacity but also for the positive effects it can have in the prevention of certain diseases. As we said,  this applies if the drink contains barley grains.

1. Supply of nutrients

Barley is one of the oldest grains in the world and today it is consumed in regions of the Near East, Northern Europe and South America.

Even though many people know it for its use in brewing beer, in reality barley  has a very important nutritional composition  and therefore it is worth considering it as an additional food in the process. food. Here are its different contributions:

• Presence of  soluble fibers.
• Folate and other vitamins of group B (B1, B3 y B6).
• Minerals and trace elements  like potassium, iron, magnesium, phosphorus, selenium, zinc and copper.
• Antioxidants.

2. Helps control blood cholesterol levels

We find, in barley grains, a very interesting component to fight high levels of cholesterol and other fats in the blood: beta-glucans.

It is a type of soluble fiber found in grains,  although it is more present in barley and oats than in wheat and rice. In a study published in the American Journal of Clinical Nutrition , there is a greater decrease in total cholesterol and LDL or  bad cholesterol  in these diets that contain barley, compared to whole wheat.

So much so that the Food and Drug Administration of the United States (FDA) recognizes the ability of low cholesterol and high fiber diets to decrease the risk of developing cardiovascular disease.

3. Regulation of glucose levels

There is a review of scientific studies that compare the ability of foods with barley to control blood sugar after eating. This action is also due to beta-glucans which reduce cholesterol in the blood.

These two benefits (controlling glucose and blood lipids)  reduce the risk of suffering from cardiovascular disease  and help protect the integrity of the walls of veins and arteries.

4. Help in digestive processes

Barley grain is a cereal that contains a very high amount of soluble fiber. These are beneficial for the digestive system as they help push the bolus and undigested residue throughout the gastrointestinal tract.

5. To control body weight

Again, it is the presence of fibers that facilitates this action of unfiltered barley water. Many studies support the idea that  high fiber diets promote satiety  and decrease hunger.

In addition, taken between meals, it can be a good strategy to avoid eating snacks with an excess of calories, fats or sugars.

Barley water contraindications

Many foods and drinks are considered safe for the general population. However, in some people, problems or bothersome sensations may appear while taking them. This also happens with barley water.

Faced with this,  the best recommendation is to introduce it gradually into the daily diet routine  and to stop its ingestion if an adverse effect appears. In addition, if you suffer from an illness or if you are on medication, it is necessary to consult a doctor.

Digestive disorders

One of its main positive components can also be responsible for its drawbacks. Indeed,  the large amount of fiber found in unfiltered barley water can cause gas,  gas, bloating or abdominal cramps.

High amounts of sugar and calories

Some recipes for making it at home and some commercial brands contain large amounts of sugar or other sweeteners among their ingredients. Take a good look at the labels before choosing a drink.

Moreover, even if it is a drink made with water, when it is not filtered, its main ingredients are barley grains. These provide a moderate amount of energy, so the ingestion of barley water should be limited.

Not suitable for celiacs

Barley grains are among the grains that contain gluten. Therefore,  their consumption is contraindicated in people who suffer from celiac disease.

Recipe for making barley water at home and how to drink it

To make barley water at home, we need:

• 3/4 cup of pearl or grain barley.
• 2 lemons.
• 1/4 cup of honey or sweetener to taste.
• 6 glasses of water.

The first step is to run the barley under a stream of water  until the cereal is transparent. Place it in a saucepan with the water and lemon zest. When the water begins to boil, lower the heat and cook for about 30 minutes.

Once this time has elapsed, the liquid can be poured into a glass bottle or decanter. Reserve the barley grains for later use: you can mix them with yogurt, add them to a salad or to a vegetable soup.

It must be remembered that  without the barley grains, it is a low-calorie drink  (depending on the sweetener used and the amount used), but it loses all the properties that fiber gives it. . You can also leave the barley grains in the water and drink the whole thing.

With the scientific studies available, it is difficult to establish recommended amounts of adequate consumption. In a publication of the European Journal of Clinical Nutrition , it is detailed that the beta-glucan of barley can have different molecular weights and, therefore, its effect can vary for the same dose.

However, it seems reasonable to  advise moderate consumption, coupled with a healthy diet and lifestyle. These are the pillars beside which the ingestion of this drink makes it possible to obtain the commented benefits.

Barley water with grains

Barley water, whether filtered or with the grains still present, is a drink that  offers the possibility of refreshing and hydrating with a pleasant flavor. Nevertheless, it is advisable to monitor its consumption if it contains sugar or added sweeteners.

When you make it yourself, you can get a different and original flavor by adding orange, fresh herbs or certain spices when bottling. Store it in the fridge, preferably in a carafe or glass bottle.

While it is true that there are potential benefits with scientific support,  it is best to introduce it gradually in the diet and in moderate amounts. Barley water provides very valuable nutrients, helps control cholesterol and glucose in the blood, but is not a magic drink.

Therefore, the best way to get the most benefit from it is to integrate it into a varied diet based on fresh foods, with physical exercise, enough hours of sleep and good stress control.