Maintaining a healthy diet can be tricky but there’s one affordable item that you can easily add to your diet. Pearl barley is a healthy grain that’s easy to add into lunches or dinners.
According to Healthline, it is rich in vitamins, minerals and other beneficial plant compounds. It’s also high in fiber, which can lead to better digestion, reduced hunger, and weight loss. Experts say it can even protect against heart disease.
Good Housekeeping says: “This is a super-healthy whole grain, and it comes in a range of forms: pearled barley, barley flour, flakes, grits and more. Among all the whole grains, barley is one of the best sources of fiber, which protects your heart by keeping blood sugar in check, and it has flavonoids and other phytochemicals that research has shown to protect against heart disease.”
Healthline adds that the superfood can help to reduce heart disease risk.
It says whole grains are consistently linked to better heart health, it can help to cholesterol levels and barley’s soluble fiber may bring blood pressure levels down.
Good Food has suggested some recipes you can incorporate barley into.
For example, one meal is a barley and broad bean risotto.
This dish includes swapping rice for pearl barley to make the broad bean risotto with ricotta and herbs. It’s easy to prepare and makes an easy midweek meal that’s full of flavour. Another idea is a pearl barley, bacon and leek casserole.
This storecupboard grain makes a great alternative to rice or couscous, says Good Food. You can team barley with bacon and veggies to make the risotto-like stew.
Heart UK says there is a “wealth of evidence” to support the the benefits of barley, with the Food and Drug Administration approving the health claim.
It concluded: “Consumption of 3g or more per day of beta-glucan soluble fibre from either whole oats or barley, or a combination of whole oats and barley, as part of a low saturated fat and cholesterol diet, may reduce the risk of heart disease.”
By adding this food to your diet, you can reap the benefits while still enjoy simple homemade meals.
This story originally appeared on Express.co.uk
