Barley’s ability to reduce cholesterol and blood sugar is slowly becoming appreciated. A 2004 study found that adults with moderately high levels of cholesterol who went on a low-fat diet began to improve only when barley was added to the menu.

It’s also recommended for people with type 2 diabetes. Barley provides lignans, phytochemicals that function as antioxidants, which help guard against breast cancer. Barley is just as good for you as oats. It’s also very versatile - you can have it in soups and stews, or use it as a rice substitute or even a breakfast cereal.