People have been eating barley for thousands of years, and for good reason. More useful than oats, more chewable than rice and full of super-healthy nutrients, this cereal deserves a permanent spot in your diet.

Barley contains high amounts of various vitamins and minerals - but its fiber content is where it really excels. Barley contains a special type of fiber called beta-glucan. Studies show that this type of fiber
  • Your immunity may increase.
  • Helps with weight loss.
  • Your gut health can improve.
  • May lower your blood sugar and cholesterol levels.
Half a cup of peeled barley contains:
  • 326 calories.
  • 2 grams of fat.
  • Less than 1 gram of sugar.
  • 16 grams of fiber.
  • 12 grams of protein.
Barley is also an excellent source of vitamins and minerals. In terms of your Percentage Daily Value (DV), you get:
30% magnesium.
18% iron.
15% vitamin B6.
Health benefits of barley
Eating barley as part of a healthy diet can help you reap the following potential benefits:
1. Prevents diabetes
Foods that are low in fiber and high in sugar usually cause a rapid spike in your blood sugar (sugar). Your body responds to this sugar spike by releasing insulin, a hormone that lowers your blood sugar. Over time, this repeated process can lead to diabetes - but barley can help break the cycle.
“Eating barley helps your gut absorb sugar more slowly,” explains dietitian Beth Czerwony of Cleveland Healt. “You avoid that rapid sugar rush and insulin release. No food can guarantee you'll never get diabetes, but eating barley is a great way to help lower your risk”
And there is research that confirms this. One study found that people who ate barley after their meal had lower glucose and insulin levels than those who ate other grains. Another study found that blood sugar levels after meals were lower in people who ate beta glucan than those who did not eat beta glucan.
2. Controls appetite
Barley isn't a low-calorie food, but eating it can still help you reach your healthy weight goals.
“Barley can help you feel less hungry because it's high in fiber and protein,” says Czerwony. “Both nutrients help you feel full and stay full. Barley lingers much longer than processed grains, which digest quickly and make you feel hungry again”
And if you want to try some barley grass juice, it could also be a potential weight loss tool. A study with rats found that those who used barley grass juice had a decrease in their body weight after two months.
3. Combats cancer
Barley has anti-inflammatory and immune-boosting effects, which could help prevent some types of cancer. It contains vitamin E and polyphenols. These nutrients stop oxidation, or cell damage, that can lead to tumor growth.
“A diet rich in fruits, vegetables, and whole grains has anti-cancer effects,” says Czerwony. “And some studies show that the nutrients in barley could also help prevent breast cancer”
4. Promotes gut health
Barley has a generous amount of soluble fiber, which is great for keeping your digestive system running smoothly. And soluble fiber has another lesser-known benefit - it's food for your gut.
“A healthy gut has a balance of bacteria and other organisms that play a key role in your immune system,” explains Czerwony. “Barley contains prebiotics that feed these organisms in your microbiome so they can keep you healthy”
5. Prevents heart disease
Heart disease is the number 1 cause of death among adults in the US. But you can help prevent them by eating heart-healthy foods, including barley, every day.
“Beta-glucan helps lower unhealthy cholesterol levels, which could prevent plaque buildup in your arteries that lead to heart attacks,” notes Czerwony. “Some studies also suggest that eating barley could lower blood pressure, which is an important factor in heart disease”
Barley food vs. drinking barley water or tea: Which is better?
Not sure if you want to eat a bowl of barley? You can try drinking barley water or making barley tea. Barley water is cooking water that has been used to cook barley. You can either sift out the grains before you drink it, or leave them inside.
“Many people claim that barley water will detoxify your body,” says Czerwony. “It contains fiber that helps cleanse your digestive tract, but it has no special detoxifying properties. That said, untrained barley water contains the same fiber and nutrients you get from eating barley, so it's definitely a healthy choice”
Barley tea also provides some nutrients, but probably not as much as barley water. “When you make tea, you remove the tea bag, so you're not consuming as much barley,” explains Czerwony. “But when you enjoy barley tea, you're still getting some of the vitamins and minerals”
So when it comes to barley water or tea versus eating barley, go by your preference. But don't expect miracle cures - and avoid consuming excessive amounts. All those fibers can cause unpleasant bloating, flatulence, or diarrhea.
Is it healthy to eat barley every day?
Most people can safely eat a portion of barley or drink some barley water a few times a week. But, like any food, moderation is best. You need a variety of nutrients from different foods, so don't focus on just one food. And remember, barley is high in calories, so you should keep that in mind when trying to lose weight.
Not everyone should reach for the barley bar. Barley, barley water, and barley tea contain gluten. If you have celiac disease or gluten intolerance, stay away. And some people may be allergic to barley, but this is not a common allergy.

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