Written by Greg Arnold, DC, CSCS. Beta-glucan, a soluble fiber from barley helped lower total cholesterol levels by as much as 5.4 mg/dL.
When it comes to the health benefits of oats, the FDA has concluded that “3 grams of soluble fiber daily from whole grain oat foods…in a diet low in saturated fat and cholesterol, may reduce the risk of heart disease” (1). It is thought that the health benefits of oats are due to the presence of beta glucan, a type of soluble fiber present in highest amounts in oats (3-7% by dry weight) and barley (3-11% by dry weight) (2).
While a 1992 research review called a “meta-analysis” (3) confirmed the health benefits of 3 grams per day of beta-glucan from oats in helping lower total cholesterol levels by 2.34-2.88 milligrams/deciliter, no meta-analysis had been done for beta-glucan from barley until 2010. Now the 2010 review (4) suggests that beta-glucan from barley may help with your blood lipids.
In the meta-analysis, researchers analyzed 11 randomized clinical trials published from 1989 to 2008 that lasted for 1 to 3 months and involved between 10 and 62 subjects who ranged in age from 20 to 63 and had a body mass index (BMI) between 19 and 35 mg/m2. Overall, they found that beta-glucan from barley helped lower total cholesterol levels by as much as 5.4 mg/dL (p < 0.00001) and LDL cholesterol levels by as much as 4.86 mg/dL (p < 0.00001) compared to control groups.
Just like with beta-glucan from oats, the optimal dosage of beta-glucan from barley seems to be 3 grams per day, since doses of 7 (5), 8 (6), and 12 (7) grams of beta-glucan per day were no more effective than 3 grams per day (8).
For the researchers, “this meta-analysis of 11 studies indicates that the consumption of barley or b-glucan from barley incorporated into different food products is associated with a significant reduction in total and LDL cholesterol concentrations” and “increased consumption of barley products should be considered as a dietary approach to reduce LDL cholesterol concentrations.”
Greg Arnold is a Chiropractic Physician practicing in Hauppauge, NY. You can contact Dr. Arnold directly by emailing him at PitchingDoc@msn.com or visiting his web site at www.PitchingDoc.com
Source: AbuMweis, S. S., S. Jew, and N. P. Ames. “β-glucan from barley and its lipid-lowering capacity: a meta-analysis of randomized, controlled trials.” European journal of clinical nutrition 64.12 (2010): 1472-1480.
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Posted May 22, 2014.
References:
- “Letter to General Mills Concerning Cheerios® Toasted Whole Grain Oat Cereal Labeling” posted on the FDA website May 3, 2012.
- Charalampopoulos D, Wang R, Pandiella SS, Webb C. Application of cereals and cereal components in functional foods:a review. Int J Food Microbiol 2002; 79, 131–141.
- Ripsin CM, Keenan JM, Jacobs DR, Elmer PJ, Welch RR, Vanhorn L et al. Oat products and lipid lowering—a meta-analysis. JAMA–J Am Med Assoc 1992; 267, 3317–3325.
- AbuMweiss SS. b-glucan from barley and its lipid-lowering capacity: a meta-analysis of randomized, controlled trials. Eur J Clin Nutr 2010 Dec;64(12):1472-80. doi: 10.1038/ejcn.2010.178. Epub 2010 Oct 6.
- Shimizu C, Kihara M, Aoe S, Araki S, Ito K, Hayashi K et al. Effect of high beta-glucan barley on serum cholesterol concentrations and visceral fat area inJapanese men—a randomized, doubleblinded, placebo-controlled trial. Plant Foods Hum Nutr 2008; 63: 21–25.
- McIntosh GH, Whyte J, McArthur R, Nestel PJ (1991). Barley and wheat foods—influence on plasma-cholesterol concentrations in hypercholesterolemic men. Am J Clin Nutr 53, 1205–1209.
- Newman RK, Lewis SE, Newman CW, Boik RJ, Ramage RT (1989). Hypocholesterolemic effect of barley foods on healthy-men. Nutr Rep Int 39, 749–760
- Sundberg B (2008). Cholesterol lowering effects of a barley fibre flake products. AgroGOOD Industry Hi-tech 19, 14–17.
