Building Water: Benefits, Contraindications And Recipe

Barley water is a refreshing beverage with nutritional properties. It is typical of a few regions in Spain and some Central American countries.

Although it has recently become modern thanks to its health benefits, not all of its benefits are backed by science. For this reason, it is worth paying attention and knowing a little more about it.

What is barley water?

It is a beverage prepared with barley boiled with water and a little lemon juice. When ready, it can be flavored with cinnamon and even sweetened with sugar or honey.

We can find two different versions, because sometimes the water is filtered and the barley grain is discarded. Other times, the grains stay in the drink.

It is important to consider this aspect as the nutritional composition, energy value and health benefits are very different for both types. The main reason for this is that when the barley grains are discarded, the fiber content is also lost.

5 benefits of drinking barley water

Many of the places where this drink is famous, people drink it thanks to its refreshing properties, but also for the positive effects it can have in the prevention of some diseases. As we said, this applies if the drink contains barley grains.

1. Contribution of nutrients

Barley is one of the oldest grains known, and today it is consumed in regions of the Middle East, Northern Europe and South America.

Although many people know it because of its use in brewing beer, it actually has a very relevant nutritional composition, so it is worth considering it as yet another food in the diet. The following contributions stand out:

• Presence of soluble fibers.
• Folates and other B vitamins (B1, B3 and B6).
• Minerals and trace elements such as potassium, iron, magnesium, phosphorus, selenium, zinc and copper.

• Antioxidants.

2. Helps control blood cholesterol levels

In barley grains, there is a very interesting component for combating high cholesterol levels and other fats in the blood: Beta-glucan.

It is a type of soluble fiber that is present in grains but prominent in barley and oats over others such as wheat and rice. In a study published in the American Journal of Clinical Nutrition, a greater decrease in total cholesterol and LDL or bad cholesterol was observed in the diet plans that contained barley compared to whole wheat.

It was so much that the U.S. Food and Drug Administration (FDA) recognizes diets low in cholesterol and rich in fiber to reduce the risk of cardiovascular disease.

3. Regulation of glucose levels

There is a review of scientific studies that oppose barley’s ability to control blood sugar levels after eating it. This action is also due to beta-glucan, which can lower cholesterol in the blood.

These two benefits (control of glucose and lipids) together reduce the risk of cardiovascular disease and help protect the integrity of veins and arteries.

4. Helps in digestive processes

Barley grains have a high content of soluble fibers. This is beneficial for the digestive system as it helps to push feces and undigested food residues into the gastrointestinal tract.

5. Check body weight

Again, it is the presence of fiber that facilitates this action of unfiltered barley water. Many studies support the idea that diet rich in this component promotes satiety and reduces hunger.

In addition, if eaten between meals, it can be a good strategy to avoid snacking between meals and consuming excess calories, fat or sugar.

Contraindications to building water

Many foods and beverages are considered safe for the population. However, some people may experience problems or unpleasant sensations when consuming them. This is also the case with building water.

Therefore, the best recommendation is to introduce it gradually into the daily diet and stop consuming if a negative effect occurs. In addition, if you suffer from an illness or are taking medication, consult your doctor.

Indigestion

One of its most important positive components can also be the culprit when it comes to its drawbacks. The large amount of fiber found in unfiltered barley water can cause flatulence, bloating or stomach cramps.

Large amounts of sugar and calories

Some homemade recipes and commercial brands contain large amounts of sugar or other sweeteners in their ingredients. Check the labels carefully before choosing a product.

Although it is a beverage made with water, barley is the main component when the beverage is not filtered. These provide a moderate amount of energy, so it is important to limit your intake.

Not suitable for celiac disease

Barley grains are one of the grains that contain gluten. Therefore, it is contraindicated in those people who suffer from celiac disease.

Recipe for making barley water at home and how to drink it

To make building water at home, you need the following:

• 1.8 dl pearl barley or barley grain
• 2 lemons
• 0.6 dl honey or sweetener to taste
• 1.5 liters of water

The first step is to rinse the barley under water until the water becomes clear. Put it in a saucepan with the water and the lemon. When the water starts to boil, turn down the heat and allow it to boil for about 30 minutes.

Once this time has passed, you can sift the drink and store it in a jar or glass bottle. Save the barley grains for later use: They can be mixed with yogurt or added to a salad or vegetable soup.

You have to remember that without barley it is a low calorie beverage (depending on the sweetener and the amount used), but it loses all the properties of the fiber. You can also leave the barley in the water and drink it all together.

With the available scientific studies, it is difficult to determine the recommended amounts. A publication from the European Journal of Clinical Nutrition describes that beta-glucan in barley can have different molecular weights, and that the effect therefore varies for the same dose.

It seems reasonable to advise on moderate consumption in combination with a healthy diet and healthy lifestyle habits. These are the factors that allow us to receive all the benefits we mentioned above.

Barley water with grain

Barley water, either filtered or with grain, is a beverage that allows for refreshment and hydration, while at the same time being delicious. But we need to be careful about how much we drink if it contains added sugar or sweeteners.

When homemade, a different and original flavor can be achieved by adding orange, fresh herbs or some spices. Store it in the refrigerator, preferably in a glass container or bottle.

Although there are potential benefits of scientific support, it is better to incorporate it into your diet little by little and in moderation. Barley water provides valuable nutrients, helps control cholesterol and blood sugar, but it is not a miracle cure.

So the best way to get the most out of it is by integrating it into a varied diet based on fresh foods, along with physical exercise, adequate sleep and good stress control.