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Move over oat milk! Barley milk is 100% vegan and weight-loss friendly

Published on:18 February 2021, 15:47pm IST
Barley milk is one of the best plant-based milks that is a powerhouse of nutrients. Here's why you must include it in your diet.
Aayushi Gupta
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Barley milk is a healthy alternative to dairy. Image courtesy: Shutterstock
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Barley is the key ingredient that’s used to make beer, and that means it is much-loved by people (even if indirectly). Most often, it is called ‘king of cereals’ that is used in soups, salads, stews, and curries. But what if we tell you that there is also a variety of milk that’s associated with barley? It sure sounds interesting, doesn’t it? Well yes, barley milk is a Russian concept, and we anyway know how effective plant-based milk is!

But why barley milk? Because it isn’t just amazing in its taste, but also offers a host of health benefits. It is an ancient grain and superfood, and is loaded with protein, healthy fats, fiber, calcium, vitamins, magnesium, and potassium.

Here are some of the most common health benefits of barley:

1. Helps to reduce the risk of gallstones

A type of insoluble fiber present in barley helps to reduce the risk of developing gallbladder stones. That’s because it reduces the secretion of bile acids, which contribute to the formation of gallstones. In a study, two obese people were put on a fiber and protein diet, and it was found that the person who was on a fiber diet was likely to have a healthy gallbladder.

2. Barley milk for weight loss

The Journal of American Dietetic Association published a study in 2006, which stated that increasing intake of fibres helps to maintain a healthy weight. Barley milk is high in beta-glucan (a type of fiber) and low in calories, which reduces your appetite and keeps you satiated for long. 

3. Protects your cardiovascular health

According to the Centers for Disease Control and Prevention, increased bad cholesterol (LDL) and high blood pressure are linked to a higher risk of cardiovascular diseases. But thanks to barley milk, which is rich in fiber, calcium, potassium, folate, and vitamin B6, there has been a reduced incidence of heart diseases. It also lowers the levels of bad cholesterol and blood pressure. 

4. Barley milk has anti-cancer properties

Barley milk contains fiber and selenium (which acts as an antioxidant) that can destroy cancer cells and free radicals in the body. This protects you against certain types of cancer, especially colon.

5. Barley milk is a boon for your digestive health

The Maharishi University of Management, an Ayurvedic institute, recommends adding barley to your diet as its high fiber content is good for your digestive health. It eliminates toxins from your body. Another benefit of barley milk is that it helps to reduce acidity, gas, and bloating. Plus, the beta-glucan present in it regulates bowel movements and prevents constipation. 

barley milk
Barley milk is a best friend that our digestive health needs. Image Courtesy: Shutterstock
6. Barley milk controls blood sugar

The edition of Nutrition Research released in December 2006 proved that beta-glucan in barley significantly reduced glucose and insulin levels. Along with this, barley milk has magnesium, chromium, and selenium that helps to keep blood sugar levels in check. 

Barley is soft and sweet, and having it with milk is a great idea.

Here’s how you can make your own barley milk

Ingredients:

250 gms barley

1 litre milk

2 tbsp honey

Instructions

Step 1: Soak the barley in water overnight.

Step 2: Put the barley and milk into a pan. Let it cook for at least 10 minutes, and then allow it to cool down.

Step 3: Now pour the mixture into a clean glass bowl, and add the honey according to your taste. 

Now, if you don’t want to have barley with your milk, you can also have it with fruits or yogurt.

Aayushi Gupta Aayushi Gupta

Candid, outspoken, but prudent--Aayushi is exploring her place in media world.