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You are in: Health24 > Diet > Healthy foods > Grains > Barley and rye

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Grains

Barley, rice, oats, rye and wheat - grains form the staple of our diets.

Make the carbohydrates in grains your first choice of energy. Just also make a point of including the whole-grain ones - they'll help to control your weight and will aid your digestive processes.

This section will tell you more about the different options available and will zoom in on their properties, health benefits and how much of the different grains you're supposed to include in your diet every day.

Grains:

Barley and rye

Key benefits

How much to eat?

Maximising the benefits

Nutritional values

Key benefits of barley

Unrefined starchy foods aid disease prevention. High-fibre wholegrains are also thought to lower oestrogen levels. Barley and rye have five times more fibre than other wholegrains. This soluble fibre steadies blood sugar levels. It may help to avoid heart disease.

How much barley should you eat?

Grains and starch should provide about half of your daily food intake. Grains can also be used as an alternative to pasta and rice.

Maximising the benefits of barley

Unrefined starch is good for your health and your digestion. Barley and rye contain gluten, which must be avoided by those with coeliac disease. Unrefined flours and wholegrains should be eaten fairly shortly after purchase.

Nutritional values of barley

Calories 350

Fibre 16g

Iron 6,6mg

Pantothenate 2,8mg

Vitamin B1 0,32mg

Vitamin B6 0,6mg

Zinc 3,6mg

Fibre 29g

Potassium 1120mg

Per 100g

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