Barley: Ancient grain with science-backed benefits for a healthy pregnancy
Barley is a grain that has been a key part of the human diet since ancient civilizations. It has been cherished for thousands of years not just because it is a hearty staple food, but because it is packed with nutrients that could benefit mothers-to-be.
Barley is loaded with important nutrients like:
Antioxidants: These compounds help fight inflammation and protect cells from damage, which is important for overall health, especially during pregnancy.
Fiber: Barley is one of the richest sources of dietary fiber and contains a type of soluble fiber called beta-glucan, which plays a significant role in maintaining heart health and controlling blood sugar levels.
Vitamins and minerals: Barley contains nearly all the B vitamins (important for energy), iron (crucial for carrying oxygen in the blood), magnesium (needed for muscle and nerve function) and selenium (an antioxidant that protects cells from damage).
Protein: While barley is not as protein-rich as beans or lentils, it does contain a decent amount – making it a good source of plant-based protein.
How barley helps pregnant women
Today, researchers are discovering more about how this humble grain can support the health of pregnant women. From aiding digestion to helping control blood sugar levels, barley is stepping into the spotlight as a nourishing, natural option for moms and their babies.
Promotes health digestion
Uncomfortable bloating and constipation can accompany your pregnancy journey and this is where barley's nutrient fiber – beta-glucan – comes into play.
Pregnancy hormones like progesterone slow down digestion and as the baby grows, there's added pressure on the intestines. This often leads to constipation, which is not only uncomfortable but can also cause other issues like hemorrhoids.
Barley's high fiber content helps keep things moving smoothly through the digestive system. Soluble fiber absorbs water and forms a gel-like substance in the intestines – making stools easier to pass. Incorporating barley into a pregnant woman's diet could significantly relieve constipation – keeping the gut healthy and reducing discomfort.
Balances blood sugar levels
Pregnancy can bring about sudden shifts in the way your body processes sugar – leading to a condition called "gestational diabetes." This condition happens when the body struggles to produce enough insulin – causing blood sugar levels to rise. High blood sugar during pregnancy can lead to complications, including high birth weight for the baby, which can make delivery more challenging.
The beta-glucan fiber found in barley is especially helpful for managing blood sugar. It slows down the absorption of sugar into the bloodstream, preventing spikes and keeping levels stable. Studies have shown that barley eaten regularly can improve insulin sensitivity, which means the body can process sugar more efficiently.
Barley also provides a steady supply of energy, helping pregnant women avoid that post-meal slump. With its natural ability to keep blood sugar in check, barley could be a quiet hero for expectant mothers.
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my sister is pregnant, I'll be recommending this for her and see how it goes