Weight loss is a challenging task but with a little exercise and a balanced diet the desired goal can be achieved. However, most people turn to various strict workouts, supplements and diets for shedding those extra kilos and often overlook the potential of whole grains like finger millets, quinoa, oats, brown rice and barley.
Talking particularly about barley, it stands out as a nutritional powerhouse that can aid in achieving weight loss goals along with other health benefits like supporting heart health. Packed with fibre, essential nutrients, and a low glycemic index, barley can be a valuable addition to any weight loss plan. Also known as jau, it can be incorporated in every meal starting from pancake for breakfast to a khichdi for lunch.
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Here are four reasons to include barley in your weight loss diet:
High Fibre Content
Barley is an excellent source of dietary fibre, making it an ideal choice for weight loss. The fibre in barley promotes satiety and helps control hunger pangs, making you feel full for a long time. This can help prevent overeating and unnecessary snacking, which are common obstacles in weight loss journeys. By incorporating barley into your meals, you can curb your appetite and reduce your overall calorie intake.
Low in Calories
Another advantage of barley is its low-calorie content. One cup of cooked barley contains approximately 200 calories, making it a suitable option for individuals aiming to shed weight. By replacing higher-calorie grains or processed foods with barley, you can enjoy a satisfying meal without consuming excessive calories. Its versatility allows you to include it in various dishes such as soups, salads, or as a side dish.
Slow Release Of Energy
Barley has a low glycemic index (GI), which means it releases glucose into the bloodstream at a slower rate compared to high-GI foods. This slower release helps maintain steady blood sugar levels and prevents sudden spikes and crashes that can trigger cravings and overeating. The sustained energy release from barley keeps you feeling energetic and focused throughout the day, supporting your weight loss efforts and preventing unhealthy food choices.
Regulation Of Blood Cholesterol
High levels of cholesterol in the blood can contribute to weight gain and various health issues. Beta-glucan, a type of soluble fibre found in barley, has been shown to reduce LDL (bad) cholesterol levels. By including barley in your diet, you can promote a healthy cholesterol balance and reduce the risk of cardiovascular problems while managing your weight.
Here are two simple ways to include barley in your weight loss journey:
Barley Grain Detox Water
Barley detox drink is a refreshing and nutritious beverage that aids weight loss along with cleansing the body. This simple recipe combines the goodness of barley with a hint of natural flavours. To prepare it, soak barley overnight, then cook it until tender. Strain and blend the cooked barley with water, lemon juice, and a touch of honey. Chill the mixture, and you'll have a revitalizing detox drink ready to enjoy.
Barley Porridge
Barley porridge is a wholesome and nourishing breakfast option that offers a satisfying start to your day. To make this delicious dish, combine barley flakes with water or non-dairy milk in a saucepan and bring it to a boil. Reduce the heat and let it simmer until the barley becomes tender and the mixture thickens. Add your choice of sweeteners such as honey or maple syrup, along with flavourful toppings like fresh fruits, nuts, or cinnamon and enjoy.