Eating right and staying healthy is a basic thing that everyone strives to achieve. Contrary to what some people think, anyone who has tried it can confirm that healthy nutrition is the key to maintaining physical fitness and overall health. Whole grain foods are among the most prominent choices when talking about healthy nutrition and physical fitness. You can learn about the benefits of brown rice and barley through the Dalili Medical website.

What is brown rice?

 

Brown rice is unprocessed white rice, as it retains all the fatty acids, proteins, minerals and vitamins that are lost during the process of converting it to white rice. Brown rice is used as food, and it can have therapeutic benefits and help prevent some diseases.

What is the difference between types of rice and their uses?

 

**Red rice**: Red rice is characterized by its unique color, which is due to its anthocyanin content, making it a rich source of antioxidants, whether peeled or unpeeled. Every 100 grams of red rice contains 7 grams of protein and 2 grams of fiber, making it a very nutritious food. When eaten in a bowl, it can be considered a complete meal. In general, red rice contains a higher percentage of nutrients than white rice, but it is often more expensive. It can be eaten alone or mixed with white or brown rice, as it provides a feeling of satiety for a longer period.

**Black Rice**: Black rice is a different type of red, brown and white rice, as it is characterized by its unique earthy flavor and takes longer to cook than white rice. Black rice contains 9.1 grams of protein per 100 grams, while white rice contains 6.3 grams of protein per 100 grams. In addition, black rice is rich in fiber, as it contains 4.7 grams per 100 grams, making it a healthy and nutritious choice.

Basmati rice is a rich source of essential nutrients that the body needs, such as the B group of vitamins, phosphorus, which contributes to building bones, and magnesium. It also contains a high percentage of fiber, reaching 5 grams per 100 grams of rice, which enhances the feeling of satiety. Nutritionists recommend it for people on a diet or for those who want to maintain their weight, as it contains a lower percentage of carbohydrates, making it an ideal choice for fitness enthusiasts.

**Benefits of Barley**

Barley is a rich source of nutrients essential for overall health. Here is the nutritional information for every 100 grams of barley with bran:

- Calories: 354 calories

- Protein: 12.5 grams

- Carbohydrates: 73.5 grams

- Fat: 2.3 grams

- Fiber: 17.3 grams

In addition, barley contains a group of important vitamins and minerals, including:

- Iron

- Magnesium

- Calcium

- Selenium

- Phosphorus

- Potassium

- Manganese

- B vitamins

- Folic acid

What is the difference between wheat and barley?

 

Many people are interested in knowing the differences between wheat and barley to choose the most appropriate type. It is important to note that the differences between them are clear; Barley contains a higher percentage of fiber, making it a healthier choice compared to wheat. In addition, barley has a higher nutritional value than some other items, due to the nature of the processing processes that each of them undergoes.

What is the difference between barley bread and wheat bread in the diet system?

 

The difference between barley bread and wheat bread lies in the amount of dietary fiber, as barley contains a higher percentage of fiber than wheat. Fiber is one of the nutrients that contribute to improving the functioning of the digestive system and relieving constipation, and it also enhances the feeling of fullness for a longer period, which helps reduce the calories consumed. Despite the differences between wheat and barley in the diet system, whole wheat remains beneficial as well, albeit to a lesser extent.

What are the most important benefits of wheat and barley?

 

The benefits of wheat and barley are very numerous, and the most prominent of these benefits are:

1. **Promoting digestive health**: Barley is considered a rich source of fiber, which helps improve digestive health, including maintaining bowel cleanliness and increasing the duration of stool movement.

2. **Diabetes Management**: Thanks to its high content of dietary fiber, barley can effectively control type 2 diabetes, and wheat contains beneficial nutrients that help prevent diabetes.

**Gallstone Prevention**: Barley may help women reduce the risk of gallstones thanks to its soluble fiber content, and whole wheat plays a role in reducing these stones.

**Reducing Osteoporosis**: Barley contains phosphorus and copper, two nutrients that contribute to improving the condition of those with osteoporosis, and the nutrients in it help reduce the likelihood of developing this condition.

**Providing energy and calories**: Wheat is one of the foods that provide the body with the energy needed for daily activities, in addition to enhancing the feeling of satiety.

**Skin Care**: Selenium is one of the elements that can be obtained from barley, as it contributes to maintaining skin elasticity and works to protect it from the effects of free radicals.

**Reducing metabolic disorders:** Some people suffer from metabolic disorders, which lead to increased fat and other problems. Wheat can be effective in preventing these disorders.

**Preventing iron deficiency anemia:** Barley helps reduce the risk of iron deficiency anemia, thanks to its high nutritional value and copper content, which is essential for healthy blood.

**MaintainingHeart Health:** Niacin, also known as nicotinic acid, is a form of vitamin B. It can help reduce cholesterol and lipoprotein levels in the body, which promotes heart health.

**Enhance Eye Health:** Whole wheat contains niacin in addition to zinc and vitamin E, which are nutrients that contribute to reducing the risk of macular degeneration or cataracts.

Are wheat and barley high in gluten?

 

Despite the difference between wheat and barley flour, both contain high levels of gluten, which can negatively affect the health of people who are allergic to it. Therefore, all individuals with this type of allergy are advised to avoid foods containing wheat or barley, and rely on gluten-free foods. Among the gluten-free grains, we find:

Amaranth: Also known as amaranth or bride's salve, it is a gluten-free grain and is characterized by its high protein content. Amaranth is native to Peru, but it is currently grown in many other countries.

Athb Tayfi: Athb Tayfi is grown in Ethiopia, and its grains are considered one of the smallest grains in the world. These grains are characterized by being gluten-free and low in sugar, and they also provide many nutrients necessary for the body.

Sorghum: Sorghum is also known as Indian millet or Sudan wheat, and it is a type of gluten-free grain. It is characterized by its good content of antioxidants that contribute to enhancing the health of the body.

Quinoa: Quinoa is classified as a seed, and it is a gluten-free food. It is available in several colors, including black, red, and yellow, and is considered a good gluten-free alternative.

Brown rice: Brown rice is a healthy option for those with gluten sensitivity, as they can eat it safely. It is important to note that other types of rice are also gluten-free.

Corn grains: Corn is a rich source of dietary fiber, in addition to containing antioxidants and vitamins. It is one of the grains that do not naturally contain gluten.

Millet: Millet is a whole grain that has recently gained wide popularity in the United States, and it is a suitable option for people with gluten sensitivity.

**The difference between brown and white rice**

 

Rice generally consists of carbohydrates with a small amount of protein, and does not contain fat. However, there are some differences between brown and white rice in terms of nutritional value, appearance, and preparation methods. The most prominent of these differences are:

- Brown rice contains a higher percentage of fiber and nutrients than white rice.

- Brown rice takes longer to cook due to the difficulty of its outer shell.

- Brown rice contains higher levels of arsenic than processed white rice.

- White rice contains folic acid in higher proportions than brown rice.

- Brown rice contains fewer calories than white rice.

**The most important health benefits of brown rice**

Brown rice is considered one of the foods rich in carbohydrates and essential nutrients that promote the health of the body, which helps combat general weakness. It is also sometimes used as a treatment for certain medical conditions. Although there are no studies proving its effectiveness as a medicine, brown rice has many benefits, including:

**Benefits of brown rice for diabetics**

Brown rice has a positive effect on blood sugar levels, as it contains large amounts of magnesium and fiber, both of which contribute to regulating sugar levels. Research indicates that eating meals containing brown rice regularly can help lower sugar levels, which reduces the risk of developing type 2 diabetes.

Therefore, it is recommended to replace white rice with it, as the magnesium in it plays an important role in enhancing muscle performance and nerve functions, and also contributes to improving blood pressure. Therefore, it is considered a generally beneficial food, and of particular importance for diabetics.

**Benefits of brown rice for heart health**

Studies indicate that individuals who consume whole grains, such as brown rice, are less likely to develop heart problems, as their risk of heart disease is reduced by about 21% compared to those who do not eat it. Brown rice also plays an important role in reducing total cholesterol and harmful cholesterol levels, which contributes to enhancing cardiovascular health.

**Benefits of brown rice in the diet**

Replacing white rice with brown rice is an effective step in losing weight, as it helps burn fat accumulated in the waist and thighs. A study that included 29,683 adults and 15,280 children showed a positive relationship between consuming brown rice and whole grains and lower body weight, as brown rice contains about four times the amount of fiber found in white rice.

**Benefits of brown rice as an antioxidant**

Brown rice bran contains a group of effective antioxidants, which contribute to reducing inflammation and free radicals in the body. These antioxidants also play an important role in preventing chronic diseases and strokes.

**Benefits of brown rice for hair and skin**

Brown rice is an excellent source of fatty acids that are beneficial for hair and skin health. It contains abundant amounts of vitamins B1, B3, and B6, in addition to potassium and magnesium. These nutrients are essential for maintaining healthy skin and nourishing hair.

**Nutritional Comparison Between Barley and Rice**

Understanding the nutritional content of both barley and rice is important to determining which grain may be more beneficial to your health. Here’s a look at the key nutritional components of each:

- **Calories**: Barley typically has fewer calories than white rice, making it aA suitable yara for people who are trying to control their weight.

- **Fiber**: Barley is considered a grain rich in fiber, as it contains soluble and insoluble fiber, which contributes to improving the digestive process and reducing the risk of chronic diseases.

- **Protein**: Barley contains a higher percentage of protein compared to white rice, making it useful in the process of repairing muscles and promoting their growth.

Vitamins and minerals: Barley is a rich source of vitamins and minerals such as niacin, thiamine, selenium, iron and magnesium. In contrast, white rice is often fortified to replace nutrients lost during the processing process. It is important to note that the comparison mentioned is generally between hulled barley and white rice. As for brown rice, which is considered a whole grain like barley, it has a similar nutritional value to barley and is superior to white rice in terms of fiber and micronutrient content.

### Components of a Barley Rice Grain

 

The barley rice grain that is collected from the field immediately after planting consists of several main components that are separated from it during the packaging preparation process, as follows:

**The husk:**

It is considered the outer husk of the rice grain, and includes the outer and inner husks, and constitutes about 20% of the weight of the grain. It is extracted and used as fodder or in various industries.

**The husk:**

This is the cover that surrounds the rice grain, and consists of three overlapping layers, which are the epicarp layer, the middle layer, and the mesocarp.

**The husk:**

Refers to the cover that surrounds the embryo inside the main seed.

**The aleurone:**

It is the layer that adheres to the endosperm, which represents about 75% of the weight of the rice grain, while the aleurone constitutes about 0.25% of the weight of the grain.

**Endosperm:**

It is the large tissue that stores the necessary food for the embryo, and constitutes about 75% of the weight of the rice grain, or more.

**Embryo:**

It is the small part that is located on one side under the rice grain, and is separated from the endosperm by the bran layer, and constitutes about 3% of the weight of the grain, while the bran layer represents about 1.5% of the weight of the grain.

**Peeling and whitening stage**

**Peeling and whitening processes are usually carried out immediately after harvesting the rice in industrial facilities known as mills. These two stages go through several steps, starting with cleaning the grains and removing the dirt, straw and impurities stuck in the outer shell of the rice grain.

**Separating the grains:**

At this stage, the broken rice grains are separated from the intact ones, where the grains are classified into three categories: small, medium, and large.

**Drying:**

It is necessary to take into account the moisture content of the rice, so that it does not exceed 12 to 13%. To achieve this, rice can be dried either naturally by spreading it out in wide areas under the sun, or by using places designated for industrial drying.

**Peeling:**

At this stage, rice grains are passed through special machines that aim to separate the outer shell from the endosperm, in addition to separating the other components of rice mentioned above.

**Sorting:**

After the peeling process, the grains are transferred to other machines that sort the peeled grains from the unpeeled ones, where the unpeeled grains return again to the peeling stage, resulting in brown or brown rice.

**Broken separation:**

In this step, rice grains are placed on a device designated to separate the intact grains from the broken ones.

**Bleaching:**

At this stage, rice grains reach their brown color, then go through the bleaching process that aims to remove the outer husks responsible for this color, so that the rice appears bright white.

**Polishing:**

This step is done to give a shiny touch to the rice grain, making it look attractive and stimulating the appetite.

**Packaging:**

Rice grains are packed in ready-to-sell bags, with weights ranging from one kilogram to 50 kilograms.

Bulk:

Just as rice is packed in various quantities, rice is also prepared for sale in bulk in various forms, including intact grains, grains containing simple fractures, in addition to unclean grains, and others.

Are there any harms or side effects of wheat and barley?

 

Despite the difference between wheat and barley, there are many common effects and side effects between them, the most prominent of which are:

1. **Symptoms of irritable bowel syndrome**: Both wheat and barley contain carbohydrates that are difficult to digest, which leads to the appearance of multiple symptoms in those with irritable bowel syndrome, such as diarrhea and bloating.

2. **High cholesterol**: It is recommended to avoid excessive consumption of wheat and barley, as consuming large quantities of them may lead to an increase in cholesterol levels, which may cause negative health effects.

3. **Allergic reactions**: Both wheat and barley may cause allergic reactions in people with gluten sensitivity, as well as in some people with digestive disorders.

4. **Increased blood sugar levels**: Although wheat and barley can help manage blood sugar levels in diabetics, excessive consumption of them may lead to high blood sugar levels, especially when wheat is consumed.