BENEFITS OF BARLEY GRASS
✓ Detoxifies the body
✓ Helps with weight loss
✓ Improves diabetes
✓ Relieves depression
✓ Potentially anti-cancer
What is barley grass?
Barley (Hordeum vulgare) is a cereal belonging to the grass family, along with wheat, oats, or millet. Originating from the Middle East and Western Asia, it has been cultivated by humans since 8000 BC. It is primarily consumed for its grains intended for human and animal consumption. However, barley is also cultivated for its young shoots called “barley grass.”
Barley grass refers to the young shoot that is harvested before flowering and grain formation on the spike. At this stage, it has a beautiful green color due to its high chlorophyll concentration.
It also contains more nutrients than the adult plant: amino acids, vitamins, antioxidants, minerals, fibers… Furthermore, unlike grains, barley grass does not contain gluten and is thus suitable for people with celiac disease.
Once harvested, it is ground into powder or consumed in juice form. Valued for its fresh and “green” taste, similar to spinach, it also offers numerous health benefits. Thus, it detoxifies the body, aids in weight loss, improves diabetes, and alleviates depression. It also presents potential anti-cancer properties.
30 to 40% of the world’s barley production is intended for malt production for brewing. This is referred to as brewing barley, which is used in beer production, such as here in Brittany. 55% of the production is then devoted to animal feed, and the rest is for human consumption. Therefore, the barley grass market is still very underdeveloped. However, it is currently driven by a desire to eat better.
Nutritional composition
- Amino acids
- Vitamins: provitamin A, B1, B2, B3, B5, B6, B9, C, E, K
- Minerals and trace elements: calcium, copper, iron, potassium, magnesium, phosphorus
- Proteins
- Fibers
- Carbohydrates
- Antioxidant actives: chlorophyll, superoxide dismutase, catalase, proanthocyanidins
The benefits of barley grass
💎 Detoxifies the body
Consuming barley grass is beneficial for detoxifying the body. Indeed, like nettles and spirulina, it contains a large amount of chlorophyll. This green antioxidant pigment promotes the elimination of accumulated toxins and heavy metals.
Chlorophyll cleans the entire body and more particularly the liver, kidneys, colon, and intestinal walls. It thus supports the various excretory organs in the elimination process and prevents the development of certain diseases.
This review by the Yunnan Academy of Agricultural Sciences (China) confirms the detoxifying effects of barley grass and demonstrates its benefits on chronic diseases.
🏃🏻♂️ Helps with weight loss
Barley grass is a natural source of soluble and insoluble fibers. These contribute to appetite control and weight management.
Soluble fibers transform into a viscous gel once in the stomach. They then promote a feeling of fullness and help reduce snacking throughout the day.
Insoluble fibers, on the other hand, swell in contact with water. They speed up intestinal transit, increase stool volume, and contribute to a flat stomach.
This study by the Institute of Pharmaceutical Technology in Andhra Pradesh (India), conducted on rats, demonstrates the anti-obesity action of barley grass juice.
🍭 Improves diabetes
Thanks to its richness in soluble fibers, barley grass is beneficial in cases of type 2 diabetes. In various studies, it has been shown to reduce blood sugar levels and improve insulin sensitivity.
It notably contains beta-glucans, soluble fibers that slow down carbohydrate absorption and prevent blood sugar spikes after meals. Furthermore, it improves the lipid profile of diabetic individuals by lowering LDL-cholesterol (or “bad cholesterol”) levels and increasing HDL-cholesterol (or “good cholesterol”) levels.
This study from Maharaja Sayajirao University of Baroda (India), conducted on diabetic patients, shows the benefits of barley grass on the disease.
🧘🏻♀️ Relieves Depression
The consumption of barley grass also has beneficial effects on mental well-being. It helps relieve depression and various associated symptoms: stress, chronic fatigue, loss of concentration, and memory…
On one hand, it’s an alkaline food meaning it helps the body maintain an acid-base balance. This balance is important because excess acidity can have adverse effects on the central nervous system: depression, irritability, anxiety…
On the other hand, it contains essential nutrients for maintaining cognitive functions such as vitamin E, vitamin C, and magnesium.
This study from Chiba University (Japan), conducted on mice, shows the antidepressant effect of barley grass.
🔬 Potentially Anti-Cancer
Barley grass has potential anti-cancer properties due to its richness in antioxidants. Thus, its consumption seems to inhibit the proliferation of cancer cells. It also induces necrosis of diseased cells, leading to their death.
This study from the Institute of Rural Health in Lublin (Poland), conducted directly in the lab, shows the positive effects of barley grass on colon cancer.
How to Consume Barley Grass?
Barley Grass Powder
Once harvested, the fresh barley shoots are dried and then ground into powder. This results in a fine green powder that is easy to consume and use. It can also be pressed barley grass juice that is then dehydrated at low temperature. The latter has a more pronounced taste and contains fewer fibers.
To consume barley grass powder, you can simply dilute it in a large glass of water, adding honey or lemon juice to improve the taste. It can also be mixed with yogurt, your juices, smoothies, and homemade health drinks. Finally, this powder is ideal for preparing “energy balls,” accompanied by dried fruits, goji berries, chia seeds…
Barley Grass Juice
It is also possible to find fresh barley grass juice, extracted from young pressed shoots. It can be enjoyed as is or in a smoothie. Its very ‘green’ taste may not be appreciated by everyone. However, it can be softened by combining the juice with carrot or apple.
Consume Sustainably: Favor Local, Organic, and Fair-Trade Barley Grass
✓ Russia, France, and Germany are the world’s main barley producers. It is the 3rd most cultivated cereal in France (after wheat and corn) with approximately 12,000 tons produced each year. Production is concentrated in the center and north of the country.
✓ If possible, favor French-origin barley grass grown with organic farming methods. Fair trade channels also help support the work of small producers.
Dosage
The recommended dosage is 1 teaspoon of barley grass twice a day.
To be taken as a month-long treatment, preferably before meals.
Contraindications and Side Effects
Consumption of barley grass has certain contraindications:
- As a precaution, it is not recommended for pregnant and breastfeeding women and young children;
- People with diabetes should consult their doctor before consuming;
- Its consumption may interact with certain medications (antidiabetics).
Excessive consumption can cause certain side effects:
- Headaches
- Nausea
- Allergic reaction
If you experience any side effects, stop your consumption and consult a doctor.
File prepared by Julia Perez
Sources and scientific studies
Huw Jones, Peter Civáň, James Cockram, Fiona J Leigh, Lydia MJ Smith, Martin K Jones, Michael P Charles, José-Luis Molina-Cano, Wayne Powell, Glynis Jones, Terence A Brown, 2011. Evolutionary history of barley cultivation in Europe revealed by genetic analysis of extant landraces.
Yawen Zeng, Xiaoying Pu, Jiazhen Yang, Juan Du, Xiaomeng Yang, Xia Li, Ling Li, Yan Zhou, Tao Yang, 2018. Preventive and Therapeutic Role of Functional Ingredients of Barley Grass for Chronic Diseases in Human Beings.
Jhansyrani Thatiparthi, Sujatha Dodoala, Bharathi Koganti, Prasad Kvsrg, 2019. Barley grass juice (Hordeum vulgare L.) inhibits obesity and improves lipid profile in high fat diet-induced rat model.
Shonima Venugopal, Uma Iyer, 2010. Management of diabetic dyslipidemia with subatmospheric dehydrated barley grass powder.
Katsunori Yamaura, Noriyuki Nakayama, Maki Shimada, Yuanyuan Bi, Hideki Fukata, Koichi Ueno, 2012. Antidepressant-like effects of young green barley leaf (Hordeum vulgare L.) in the mouse forced swimming test.
Katarzyna Kawka, Marta Kinga Lemieszek, Wojciech Rzeski, 2019. Chemopreventive properties of young green barley extracts in in vitro model of colon cancer.
