Weight Loss
Barley is an excellent source of dietary fibre. It is a nutrient-dense alternative to rice in a weight-loss diet.
Compared to other whole-grain options, barley is lower in fat. You can use barley in preparing bread, soups, and stews and as a malt source for alcoholic beverages, most notably beer.
Of all the available forms, barley water is one of the most beneficial. Barley water is an ancient Greek remedy that remains popular today. It cleanses the body of toxins while improving metabolism and digestion.
What is Barley Water?
Barley water is a traditional drink enjoyed in many cultures worldwide. To prepare it, boil barley grains in water and then strain the mixture. You can also add ingredients like grated ginger, cinnamon sticks, or lemon juice while boiling to enhance the flavour.
Barley water has a mild, nutty taste with no distinct flavour, so people often add other juices or sweeteners. However, adding sugar or sweeteners to barley water will negate its benefits as a wellness drink for weight loss.
Just like barley grains, barley water also contains essential vitamins and minerals. It is a replenishing drink full of electrolytes, making it a good drink for athletes, anyone who is dehydrated, and those who are ill.
Therefore, barley water is a healthy substitute for energy drinks, juices, lemonade, or sports drinks. Depending on the amount of unsweetened citrus juice you use to flavour the barley water, it can be a good source of vitamin C.
The nutritional profile of unstrained, unsweetened barley water is as follows:
- Vitamins: Vitamin B complex
- Minerals: Manganese, selenium, phosphorous, iron, calcium and zinc
- Dietary fibres
- Antioxidants
- Phytochemicals
Barley Water Benefits for Weight Loss
Here are a few ways by which barley water helps you lose weight:
High in Fibre
Barley water contains dietary fibre. It helps you feel fuller for longer and reduces cravings. Satiety prevents you from overeating or eating junk food.
When you are hungry, you tend to eat whatever is available. When your stomach is full, you are less likely to snack on unhealthy foods or eat mindlessly. So if combined with a healthy diet, barley water can help you lose weight.
Keeps You Hydrated
Barley water keeps you hydrated. Staying hydrated is necessary since studies have shown a significant association between inadequate hydration, elevated BMI and obesity.
Apart from that, the electrolytes and minerals in barley water make it a beverage suitable for post-workout replenishment.
Maintains Blood Sugar Levels
Weight gain and diabetes have a strong correlation. A study shows that glucose level fluctuations in diabetes and prediabetes conditions often trigger insulin resistance.
Poor insulin sensitivity or high insulin resistance can make it harder to lose weight. So, stabilising blood sugar levels is necessary for weight management.
Barley water is a low glycemic drink with high fibre and negligible fat. As a result, it helps to lower high blood sugar levels. Also, it prevents further weight gain related to the condition. However, diabetic people should drink barley water with no sugar or sweeteners.
Research shows that barley and its food products help stabilise your post-prandial blood glucose. Therefore, drinking barley water after your meal curbs potential blood sugar spikes.
If you wonder how different foods impact your blood sugar, the HealthifyPRO CGM can help. It tracks your real-time glucose response to everything you eat throughout the day. So you can see how different foods affect your blood sugar levels.
Improves Digestion
According to Ayurveda, barley water is a digestive tonic. It can treat stomach and intestinal issues. It is due to the high amount of fibre present in barley water.
In addition, the beta-glucans in the barley’s cell walls cleanse the body by flushing out toxins. Therefore, detoxification and a well-functioning digestive system are necessary for weight loss. Barley water is also a light beverage and easy on the stomach.
The Healthify Note
Barley water is rich in fibre and very low in fat. Therefore, it increases your satiety. As a result, it lowers your overall calorie intake. The fibre in barley also promotes better digestion and cleanses your body of toxins. Moreover, it helps manage blood sugar. Consequently, barley water can prevent weight gain related to insulin resistance. But this does not mean you can indulge in an unhealthy diet and expect barley water to work its magic. It is still essential to eat a balanced diet.
How to Make Barley Water for Weight Loss?
Making barley water at home is healthier and more affordable than purchasing it from a store. You can use either hulled or pearl barley. However, hulled barley is more nutritious than polished pearl barley. Hulled barley is a whole grain, while pearl barley is not.
Pearl and hulled barley have similar taste, but their textures are different. The grains of hulled barley stay tougher and chewier, while pearl barley gets soft with cooking.
Pearl barley contains only about one-third of the calories of white rice. Even though hulled barley has a similar calorie content to white rice, it contains more protein and dietary fibre, making it the more nutritious type of barley.
Here is an easy recipe for homemade barley water:
- Preparation time: 10 minutes
- Servings: 1
Ingredients
- Barley: 1/4 cup or 2 tbsp
- Water: 1 1/2 cups
- A pinch of salt
- Lemon juice (optional)
Method of Preparation
- Boil water and barley in a saucepan on a low flame for 15-20 minutes while stirring occasionally.
- Add salt and lemon juice to taste.
- Add a cinnamon stick or grated ginger to add more flavour to the barley water. All of these condiments are weight-loss friendly.
- Strain and collect the barley water
- Refrigerate the barley water for 30 minutes if you wish to serve cold
Best Time to Drink Barley Water and Precautions to Note
While the best time to drink barley water for weight loss is in the morning on an empty stomach, you can have a glass of barley water 2-3 times a day.
However, it is essential to note that barley water is a diuretic. So, drink at most 4-6 glasses daily. Too much barley water may result in stomach irritation and loose bowels for some people.
Also, ensure that your barley water recipe has no added sugar or sweeteners. If you want to lose weight with barley water or improve your eating habits, the certified dietitians at Healthify can help.
They design a personalised diet plan that fits your lifestyle and delivers sustainable results.
Conclusion
Barley water is a weight-loss-friendly drink that can give you a boost of vitamins, minerals, and antioxidants. Unstrained barley water is rich in fibre, which improves your digestion and helps you feel fuller for longer.
It supports digestion, enhances satiety, and keeps you hydrated, all of which help manage weight over time when combined with a healthy lifestyle.
As with any wellness drink, moderation is key. Overconsumption can lead to side effects, but when consumed responsibly, barley water can be a refreshing and beneficial addition to your diet. And because it contains very little fat and is hydrating, barley water can help you manage your weight in the long run when paired with a healthy diet and exercise.
Just like with anything else, it is important to moderate your barley water intake to avoid any side effects.
