Grain
Barley
6/10 Moderate evidence
Ancient whole grain particularly rich in beta-glucan fiber; consistently lowers LDL cholesterol and improves glycemic control.
Active compounds
-
Beta-glucan
Soluble fiber that lowers cholesterol and feeds beneficial gut bacteria
-
Lignans
Phytoestrogens with cardiovascular and anti-inflammatory effects
Helps with
Practical tips
- Preparation
- Use hulled (whole) barley in soups, salads, and pilafs; avoid pearled which loses most fiber
- Recommended amount
- 1/2 cup cooked daily
- Absorption
- Beta-glucan is preserved through cooking; soaking shortens cook time
- Cautions
- Contains gluten — not suitable for celiac or gluten-sensitive individuals