Eating Barley Reduces Two types Of Bad Cholesterol
Eating barley, or foods containing barley, significantly lowered levels of two types of “bad” cholesterol associated with cardiovascular risk, a St. Michael’s Hospital meta-analysis has found.
Out of 257 research articles reviewed, 14 were selected to be included in the final analysis. These were randomized controlled trials of at least 3-weeks duration, which assessed the effect of diets enriched with barley β-glucan, compared with controlled diets, on LDL-C, non-HDL-C or apolipoprotein B.
Barley reduced both low-density lipoprotein, or LDL, and non-high-density lipoprotein, or non-HDL, by seven per cent. The review of previous research papers also indicated that barley had similar cholesterol-lowering effects as oats, often a go-to grain for health benefits.
This is the first study to look at the effects of barley and barley products on both LDL and non-HDL cholesterol in addition to apolipoprotein B, or apoB, a lipoprotein that carries bad cholesterol through the blood. Measuring non-HDL and apoB provides a more accurate assessment for cardiovascular risk, as they account for the total ‘bad cholesterol’ found in the blood.
At Risk For Cardiovascular Disease?
Dr. Vladimir Vuksan, research scientist and associate director of the Risk Factor Modification Centre of St. Michael’s, said:
“The findings are most important for populations at high risk for cardiovascular disease, such as Type 2 diabetics, who have normal levels of LDL cholesterol, but elevated levels of non-HDL or apo B. Barley has a lowering effect on the total bad cholesterol in these high-risk individuals, but can also benefit people without high cholesterol.”
High cholesterol and diabetes are major risk factors for cardiovascular disease and stroke, historically treated with medications. However, Dr. Vuksan’s research and work focuses on how dietary and lifestyle changes can reduce these risk factors.
“Barley’s positive effect on lowering cholesterol is well-documented and has been included in the Canadian strategy for reducing cardiovascular risk,” said Dr. Vuksan. “Health Canada, the FDA and several health authorities worldwide have already approved health claims that barley lowers LDL cholesterol, but this is the first review showing the effects on other harmful lipids.”
Barley Half The Calories Of Oats
Despite its benefits Dr. Vuksan said barley is not as well-established as some other health-recommended foods, such as oats. Barley consumption by humans has fallen by 35 per cent in the last 10 years.
Canada is one of the top five world producers of barley, almost 10 megatonnes per year, but human consumption accounts for only two per cent of the crop yield, with livestock making up the other 98 per cent.
“After looking at the evidence, we can also say that barley is comparably effective as oats in reducing overall risk of cardiovascular disease” said Dr. Vuksan.
Barley is higher in fibre, has twice the protein and almost half the calories of oats, which are important considerations for those with weight or dietary concerns.
Dr. Vuksan said barley can be enjoyed in a variety of ways. He recommends trying to incorporate barley into existing recipes, using it as a substitute for rice or even on its own, just like oatmeal.
Research support was privided by the Canadian Institutes of Health Research (CIHR), Canadian Diabetes Association, PSI Foundation, Calorie Control Council, American Society of Nutrition (ASN), The Coca-Cola Company (investigator initiated, unrestricted), Dr Pepper Snapple Group (investigator initiated, unrestricted), Pulse Canada, and The International Tree Nut Council Nutrition Research & Education Foundation, and the INC International Nut and Dried Fruit Council.