Barley Grass: Benefits, Uses, and Precautions

Barley is a grain that is ranked as the fourth most significant cereal crop in the world.

Barley grass, also called barley leaves and barley greens, is the leafy bud of the young barley plant. It has been researched for its health benefits and often added as an ingredient in green drinks, smoothies, and supplements. 

Currently, there is a lack of research on the benefits of barley grass, and many of the health claims require human studies.

Barley grass is a nutritional powerhouse because it is gluten-free and contains a variety of vitamins, minerals, fiber, and amino acids.

Vitamins

• Vitamin A
• Vitamin C
• Vitamin E
• Thiamin
• Choline
• Riboflavin
• Vitamin B12
• Niacin
• Pantothenic
• Biotin
• Folic acid

Amino acids

• Lysine
• Histidine
• Arginine
• Aspartic acid
• Threonine
• Glutamic acid
• Glycine
• Alanine
• Valine
• Isoleucine
• Leucine
• Tyrosine
• Phenylalanine
• Methionine
• Cystine
• Tryptophan
• Amide
• Purines
• Serine

Minerals

• Calcium
• Phosphorus
• Potassium
• Magnesium
• Iron
• Manganese
• Selenium
• Sodium
• Zinc
• Iodine
• Copper
• Cobalt

Barley grass contains 67% carbs and 12.8% protein and is high in chlorophyll, which has a structure similar to hemoglobin. 

Barley grass is also high in polyphenols and flavonoids, which function as antioxidants, reducing oxidative stress and protecting against chronic disease. 

1. May help control blood sugar

Recent studies have shown that barley grass may help maintain healthy blood sugar levels. This may be due to the presence of insoluble fiber, which is not completely broken down by the body and thus helps with gut cleansing.

Increased fiber consumption has been linked to lower blood sugar levels and enhanced insulin sensitivity, making it easier for your body to utilize insulin properly.

However, studies are needed to determine the impact of barley grass on blood sugar levels.

2. Good for heart health

One study showed that taking 15 grams of barley leaf extract for 4 weeks reduced the oxidation of low-density lipoprotein (bad) cholesterol, which is a risk factor for heart disease. In other studies, participants also had lower total cholesterol and triglyceride levels.

Barley grass contains saponarin, gamma-aminobutyric acid, and tryptophan, which are linked to lower blood pressure, reduced inflammation, and enhanced heart health.

However, since some studies have had conflicting results, further high-quality research is needed to better understand how barley grass can affect heart health.

3. May promote weight loss

Barley grass is low in calories but high in fiber, meaning that it may help with weight loss.

Fiber passes slowly through the intestine, keeping you satisfied for longer and reducing hunger cravings. Multiple studies have reported that boosting your fiber consumption can help you lose weight.

4. Improves gut health

Since barley grass is high in fiber, it can promote a healthy balance of microbiota in the gut. This can help people with gastrointestinal disorders, such as ulcerative colitis since barley grass helps regulate intestinal chemicals due to its strong anti-inflammatory effect. It also helps clear toxins that have accumulated in the gastrointestinal tract.

5. Has unique antioxidants

Barley grass has a high concentration of the enzyme superoxide dismutase, which may help mitigate the effects of oxygen-free radicals produced during energy metabolism.

It also has high levels of vitamins E and C and beta-carotene. These antioxidants may play a vital role to prevent chronic diseases caused by oxidative stress.

6. May promote blood cleansing

Chlorophyll, which is well recognized for its blood-cleansing properties, is a major component of barley grass. Chlorophyll can clean blood and increase the production of red blood cells, which increases the quantity of oxygen they can transport.

7. Protects against UV radiation

Superoxide dismutase enzymes in barley grass offer therapeutic assistance to damaged cells. The chlorophyll content may boost resistance to radiation and encourage the creation of new blood cells, which contributes to the ability to defend against the effects of radioactivity.

8. Boosts the immune system

Barley grass improves immune function by boosting the synthesis of antibodies that protect the body from viral and bacterial illnesses. Although the precise method by which barley grass works is unknown, experts believe that water-soluble dietary fiber and flavonoids in barley grass may play a role in these benefits.

Barley grass is generally safe to consume for most healthy people.

However, the FDA does not regulate the safety or effectiveness of barley grass supplements in the same manner that it regulates medications. In rare cases, consuming a high amount of chlorophyll from barley grass can cause diarrhea and stomach cramps.

It is important to start with a small amount to observe how your body reacts to it. If you are taking any drugs or have any underlying health concerns, consult your doctor before including barley grass juice or supplements in your diet as it may interfere with certain medications or not be recommended for people with certain underlying health conditions.