Barley water has been in use around the world for centuries for various health benefits including weight loss. Now even studies have confirmed those benefits of barley water.
The high fiber, low fat and high calorie contents are the main components assisting in weight reduction. Barley is a whole grain that is packed with nutrients that other grains can't catch.
Whether you are looking at weight loss for being healthy or to look better, barley water can help you to achieve your goals of losing weight fast .
Table of Contents
- Barley Water Nutrition
- How Does Barley Water Help in Weight Loss?
- How to Cook and Use Barley Water for Weight Loss
- Other Health Benefits of Barley Water
- Tips and Precautions
Barley Water Nutrition
Barley unlike other whole grains is lower in fat and calories and higher in dietary fiber and trace minerals. For example, the same quantity of quinoa, brown rice or millet will have more fat and calories than barley and less fiber and trace minerals.
Barley water is also high in antioxidants, copper chromium, Magnesium, niacin, phosphorus and Selenium.
How Does Barley Water Help in Weight Loss?
A cup of unstrained barley water made from de-hulled barley is about 700 calories. Only about 20 calories come from fats. It is this high ratio of calories to fat that helps in weight loss. It is also a good home remedy for high cholesterol .
2 cups of barley water can make up for full meals without much fats.
Since barley is rich in fiber you feel full. Your digestive tract is filled with fiber so even blood sugar levels are controlled to have less craving for more food.
Barley has beta glucan fiber and a study found that adding barley to diet for 6 weeks adults can significantly reduce their weight. If hunger levels are reduced as they are done by barley then weight loss is inevitable.
Strained barley water or barley water made from Pearl barley will have much less calories and less fiber. So the impact on weight loss will also be less.You will understand the difference between pearl and hulled barley when you learn how to prepare barley water in the following section.
How to Cook and Use Barley Water for Weight Loss
In order to get the maximum benefits make your own barley water at home. Avoid buying commercial barley waters which generally contain artificial sugar and preservatives.
Another important aspect to consider is not to buy Pearl barley because it is processed and refined. It loses most of its nutrition.
You can buy either hulled or de-hulled barley. Hulled barley is covered with inedible fibrous outer. When you remove the hull you get de-hulled barley with all its nutrients. When de-hulled barley is further steam processed to remove the brand it is called pearled barley which lacks nutrients due to loss of bran.
You can get de-hulled barley from a grocery shop.
Use the following simple method to cook and prepare barley water:
Ingredients:
- 1 cup of Barley
- 3 cups water
Method
- Add one cup of Barley to 3 cups of water and put the pot on heat
- Cook it until the water boils and barley softens
- Remove the pot from heat and let it cool to palatable temperature
- Strain and drink
You can make the following variations to make the barley water drink a little more interesting.
Variation 1.
Don't strain it. Crush the barley in the water after removing from the heat. Mix it well to make a thick drink. Drink everything in the pot. This makes barley water thick but you get more fiber and other nutrients. You will feel full and not require to eat anything else. It promotes fast weight reduction.
Variation 2
Add juice of ½ lemon to make it a little more tasty. Lemon also helps to reduce weight. You can use lemon on both versions of barley water - strained and unstrained.
Variation 3
Add 1 teaspoon of honey with or without lemon in strained or unstrained barley water. Honey and lemon water both are good for weight loss also.
Other Health Benefits of Barley Water
Barley water not only reduce your weight but also provides following health benefits
- Lowers cholesterol
- prevents heart diseases
- Controls blood sugar
- Improves immunity
- provides antioxidants
- Improves digestion
- Reduces cancer risk
Tips and Precautions
- Always use homemade barley water for getting the weight loss benefits
- Processed and packaged commercial barley water may contain high amount of artificial sugar.
- Gradually increased entity of barley water consumption. Suddenly start drinking large quantity can develop diarrhoea or constipation.
- Do not consume more than 2 cups of barley water in a day as the unstrained water we give you 1400 calories.
- Avoid it if you have gluten intolerance celiac disease as badly as a gluten containing grain.
Barley is one of the most nutritious whole grains. If it is not already in your diet then add it now.