All You Need to Know About Barley Water for Weight Loss
Barley is a top-notch dietary fibre source. It serves as rice’s nutrient-dense substitute in diets for weight loss.
Barley has less fat than other whole-grain alternatives. It can be used to make soups, stews, bread, and it can also be used as a source of malt for alcoholic beverages, most notably beer.
Barley water is the most advantageous form of barley that is currently available. The ancient Greek cure of barley water is still widely used today. It enhances digestion and metabolism while purging the body of impurities.
Barley Water: What is it?
A traditional beverage enjoyed by many civilizations around the world is barley water. Boiling barley grains in water, then straining it, is how you make barley water. To add flavour to the water, you can also add additional items like shredded ginger, cinnamon sticks, or lemon juice while it is boiling.
Since barley water lacks a strong flavour and has a mild, nutty flavour, people frequently add other liquids or sweeteners. However, barley water’s advantages as a healthy beverage for weight loss would be eliminated if you add sugar or sweets to it.
Barley water has the same important vitamins and minerals as barley grains. It is a rehydrating beverage rich in electrolytes, making it a beneficial beverage for athletes, the dehydrated, and people who are ill.
Therefore, barley water is a beneficial alternative to sports drinks, juices, energy drinks, and lemonade. It can be a fantastic source of vitamin C if you flavour the barley water with a lot of unsweetened citrus juice.
Unfiltered, unsweetened barley water has the following nutritional profile:
- Supplements: Vitamin B complex
- Minerals: calcium, iron, manganese, selenium, phosphorous, zinc, and iron.
- Consumable fibres
- Antioxidants
- Phytochemicals
Benefits of Barley Water for Weight Loss. Here are several ways that drinking barley water can aid with weight loss:
Lots of fibre
Dietary fibre is present in barley water. It lessens cravings and helps you feel fuller for longer. You can avoid overeating or consuming junk food if you are satisfied.
When you’re starving, you usually eat whatever is nearby. 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 purify the body by draining away impurities. Therefore, detoxification and a well-functioning digestive system are important for weight loss. Barley water is also a light beverage and easy on the stomach.
Note
Barley water is very low in fat and high in fibre. As a result, it makes you feel more full. It thereby reduces your daily calorie consumption. Additionally, barley’s fibre aids in better digestion and detoxifies the body. Additionally, it aids in blood sugar control. Barley water can therefore stop weight gain brought on by insulin resistance. However, this does not imply that you can indulge in a poor diet and hope that barley water would do the trick. Still, eating a balanced diet is crucial.
How Can Barley Water Help Me Lose Weight?
Making barley water at home is less expensive and healthier than buying it in a store. You can use pearl or hulled barley. Hull barley, however, has more nutrients than polished pearl barley. While pearl barley is not a whole grain, hulled barley is.
Although the textures of pearl and hulled barley are different, their flavours are comparable. While pearl barley becomes soft when cooked, the grains of hulled barley remain harder and chewier.
Only around one-third of the calories in white rice are found in pearl barley. Although hulled barley has the same amount of calories as white rice, it is more nutrient-dense because it contains more protein and dietary fibre.
Here is a simple recipe for making barley water at home:
- Time spent preparing: 10 minutes
- Ingredients: 1 serving
- 1/4 cup or 2 tbsp. of barley
- : 1 1/2 cups of water
- Add a little salt
- Citrus juice (optional)
Procedure for Preparation
- Barley and water should be brought to a gentle boil in a pot for 15 to 20 minutes while stirring occasionally.
- To taste, add salt and lemon juice.
- If you want to give the barley water more flavour, add a cinnamon stick or some grated ginger. These condiments are all good for losing weight.
- Barley water should be strained and saved.
- If you want to serve the barley water cold, put it in the refrigerator for 30 minutes.
- When to Drink Barley Water Best and Important Precautions
- You can drink a glass of barley water two to three times per day, but the best time to do so is in the morning on an empty stomach.
It is important to remember that barley water is a diuretic, though. Drink no more than 4-6 glasses every day. For some people, consuming too much barley water might cause loose stools and gastrointestinal discomfort.
Make sure your recipe for barley water contains no additional sugar or sweeteners. The qualified nutritionists at HealthifyMe can assist you if you wish to change your eating habits or lose weight using barley water.
They create a customised diet plan for you that matches your lifestyle and produces long-lasting effects.
Conclusion
The weight-loss-friendly beverage barley water can increase your intake of vitamins, minerals, and antioxidants. Fibre-rich unstrained barley water aids in better digestion and keeps you feeling fuller for longer.
Barley water is very hydrating and has very little fat, so when combined with a good diet and exercise, it can help you maintain your weight over the long term.
To prevent any negative effects, it’s crucial to control your intake of barley water, just like you would with anything else.
Questions and Answers (FAQs)
When using barley, how much weight can be lost?
Neither the quantity of barley you consume nor the quantity of barley water you consume affects how much weight you lose. Instead, a number of variables play a role. The calorie deficit is always important. By eating a balanced diet, controlling your caloric intake, and engaging in regular exercise, you can lose 1 to 2 pounds (0.5 to 1 kilogramme) per week.
Which is more effective for losing weight, barley or oats?
Depending on your dietary requirements, you can choose either barley or oats. Both grains are excellent for various diets since they each have unique advantages. For instance, barley has more fibre than oats but is lower in saturated fat and glycemic index. It is better at controlling blood sugar as a result, making it a suitable option for diabetics who want to reduce weight. Furthermore, hulled barley provides 12 grammes of protein per serving, compared to oatmeal’s 5 grammes. So barley is a better option if increasing your protein intake is your primary nutritional goal.
When should I use barley water to lose weight?
While you can drink barley water at any time, it works best in the morning when consumed on an empty stomach. It gives you a nutrient-rich start to the day and helps your body absorb the nutrients more effectively. The best strategy is to evenly space out your 2-3 glasses of barley water throughout the day.
How much abdominal fat can barley water help with?
If you want to lose weight, barley water is a great complement to any diet. Over time, it might help with abdominal fat reduction. Additionally, by prolonging your feeling of fullness, its satiating characteristics help regulate hunger and cravings. It thus causes a reduction in calorie intake and eventual weight loss. Barley’s ability to decrease cholesterol is also advantageous over the long term. Unfortunately, having high cholesterol increases your risk of getting belly fat. However, for lasting success with any weight loss programme, a balanced diet and moderate to vigorous exercise are required.
What negative effects does barley have?
Consuming barley and its water in moderation is safe. However, due to the large amount of fibre, excessive ingestion might cause digestive problems like gas, bloating, and nausea. Additionally, for those who are sensitive to other cereal grains or have gluten intolerance, barley might cause an allergic reaction.
How can I use barley to lose weight?
You can create barley water to help you lose weight. Barley flour is a wonderful option if you’re seeking for low-calorie and high-fiber alternatives to processed grains. Barley flakes can also be used to make a grain salad with vegetables and added to soups and stews.