What is barley flour? The composition and calorie content of the product, useful properties, contraindications and restrictions on use. How to make barley flour, to which dishes to add it?
Barley flour is a product obtained by grinding barley grains. Currently, it is actively gaining momentum among adherents of healthy eating. And although it was previously considered the food of an exceptionally poor class, today it is also respected in gourmet restaurants - flour is not only very useful, but also has an original taste. Many dishes are prepared with its use; you can add ground barley rich in vitamins and minerals to any baked goods.
Composition and calorie content of barley flour
In the photo, barley flour
Barley flour can be attributed to carbohydrate products, since it is this nutrient that is present in the composition in the largest amount. By themselves, carbohydrates in this case are complex, that is, those that do not cause sharp jumps in blood sugar and saturate for a long time, and therefore barley flour is good for the diet of diabetics.
The calorie content of barley flour is 284 kcal per 100 g, of which:
- Proteins - 10 g;
- Fat - 1, 6 g;
- Carbohydrates - 56, 1 g;
- Fiber - 1.5 g;
- Water - 14 g.
The product is rich in minerals and B vitamins, like any other cereal.
Vitamins per 100 g:
- Vitamin B1, thiamine - 0.28 mg;
- Vitamin B2, riboflavin - 0, 11 mg;
- Vitamin B4, choline - 37.8 mg;
- Vitamin B5, pantothenic acid - 0, 145 mg;
- Vitamin B6, pyridoxine - 0, 396 mcg;
- Vitamin B9, folate - 8 mcg;
- Vitamin E, alpha-tocopherol - 0.57 mg;
- Vitamin K, phylloquinone - 2, 2 mcg
- Vitamin PP, NE - 6, 3 mg.
Macronutrients per 100 g:
- Potassium - 147 mg;
- Calcium - 58 mg;
- Magnesium - 63 mg;
- Sodium - 10 mg;
- Sulfur - 105 mg;
- Phosphorus - 275 mg
Microelements per 100 g:
- Iron - 0.7 mg;
- Manganese - 1.034 mg;
- Copper - 343 mcg;
- Selenium - 37.7 mcg;
- Zinc - 2 mg
Fatty acids per 100 g:
- Saturated - 0.335 g;
- Omega-3 - 0, 077 g;
- Omega-6 - 0.695.
Mono- and disaccharides (sugars) in the product contain only 1 g per 100 g.
The benefits of barley flour
The benefits of barley flour are primarily rich in B vitamins and minerals. It is especially important to note thiamine and pyridoxine, 100 g of them contain about 20% of the daily requirement for a person.
Let's take a look at the beneficial properties of vitamins contained in barley flour:
- Stimulating brain activity … Thiamine is recommended for additional intake in case of malfunctions of the nervous system. It actively improves brain function, strengthens memory, increases concentration, learning ability. Also, this vitamin has a positive effect on mood.
- Toning effect … Vitamin B1 also has an important effect on muscle tone, as well as on their growth, while the tonic effect extends to the heart muscle.
- Prevention of diseases of the nervous system … Pyridoxine plays an important role in the prevention of neuritis of various origins. It relieves muscle spasms, cramps of the calf muscles, numbness of the limbs.
- Regulation of blood sugar … A number of studies claim that pyridoxine helps normalize blood sugar levels, so diabetics need to take a special look at the product, especially since barley flour has a significantly lower glycemic index than traditional wheat flour - 50 versus 85.
It should be noted that the role of B-group vitamins is much more extensive, but these effects are the most significant.
Now let's evaluate the minerals in barley flour and their beneficial properties. It is especially rich in selenium - 70% per 100 g of the daily dose, manganese - 52%, copper and phosphorus - about 35%.
The benefits of minerals in barley flour:
- Strengthening immunity … Selenium is the most important antioxidant, which is especially active in combination with antioxidant vitamins E and C. The mineral protects our body from free radicals, which can lead to cell mutations, and, consequently, early aging and serious diseases, including cancer. There are also studies according to which selenium protects against heart disease, primarily from cardiomyopathy (weakening of the heart muscle).
- Normalization of metabolism … Manganese plays an important role in metabolic processes, it is especially necessary for the metabolism of fatty acids, the construction of bone and connective tissues, the synthesis of cholesterol and nucleic acids.
- Prevention of anemia … Copper is an important aid to iron in the proper building of red blood cells. In addition, this mineral plays an important role in the construction of nerve fibers and the main structural protein of our body - collagen.
- Strengthening the bone skeleton, teeth … As copper helps iron, phosphorus helps calcium to strengthen bones and teeth, which in turn protects against dental diseases and osteoporosis.
It is also important to note the content of fiber in the product, which has a beneficial effect on the metabolic rate directly in relation to the digestion of food. It helps useful components to be better absorbed, and harmful ones to be excreted from the body faster. In this regard, barley flour is good for weight loss - it is an excellent opportunity to cleanse your body of toxins and toxins and move your weight off the ground.
Interesting facts about barley flour
Barley bread is an integral part of the Greek dakos sandwich, accompanied by tomatoes, feta cheese, olives, aromatic herbs and olive oil.
It is noteworthy that you can first make a sauce or gravy from barley flour, to check the degree of tolerance, you should not immediately start eating baked goods from it.
If you want fluffy baked goods, be sure to mix ground barley with wheat flour, as it contains a lot of gluten (aka gluten), which allows the baked goods to rise and acquire a pleasant porosity.
The product is very picky in storage, it requires darkness, low humidity and a temperature not higher than 18OC. In such conditions, it can be stored for about 9 months, if certain conditions are not met, the shelf life is rapidly decreasing.
It is also important not where, but what to store the product in; a glass jar is ideal.
Watch the video about barley flour:
Barley flour is a healthy and tasty product that must be included in the diet, if there is no individual intolerance or certain contraindications. Add ground barley to baked goods and other dishes to make them healthier and more nutritious, as well as to add original notes to familiar dishes and open them up with a new side.
