Barley grass and wheatgrass are touted as superfoods because of their apparent abundance of beneficial ingredients and health benefits. Especially as a bright green juice or in powder form, they are very popular among health-conscious people. But how good are the supposed “super grasses” really?
What are barley grass and wheat grass?
Barley and wheat belong to the botanical family of sweet grasses. “The plants are harvested about three to six weeks after germination, which is then the barley grass or wheat grass. After this time, they have not yet developed the typical ears of corn, but the nutrient content is at its highest during this phase,” explains Sabine Hülsmann, specialist advisor for food and nutrition at the Bavarian Consumer Advice Centre.
These nutrients are in the grasses
Fresh barley grass and wheat grass contain plenty of iron, vitamin C and also zinc. According to the expert, however, the exact nutrient content varies greatly and cannot always be precisely determined. «This could be because the location, the soil conditions and the time of harvest affect the nutrient content of the product,» she explains.
However, since only relatively small amounts are usually eaten, the absolute nutrient intake is rather manageable and the concentration of nutrients is usually no higher than in fresh fruit and vegetables. «You would have to ingest a very large amount in order to achieve the recommended daily dose for certain vitamins and minerals,» says Hülsmann.
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Incidentally, the green plant pigment chlorophyll, which it also contains, hardly plays a role in human nutrition. «Most of it is excreted unused because the body can’t absorb it,» she continues.
Juice, powder or pure? How best to use barley and wheatgrass
Sabine Hülsmann advises against eating the grasses pure: “Due to their fibrous consistency, eating the stalks directly is not necessarily recommended.” People with a sensitive digestive tract could also experience symptoms because of the high amount of dietary fiber they contain.
Because of the carbohydrates they contain, barley and wheatgrass juice is a good breeding ground for microorganisms and is therefore easily perishable. «The grasses are therefore usually dried and ground directly for sale in order to increase their shelf life,» says Sabine Hülsmann. Freshly squeezed juice should always be drunk immediately.
But do juice and powder actually differ in terms of nutritional value? «The commercially available freshly squeezed or frozen juices and the dried or freeze-dried powders usually have the same ingredients, which can vary slightly depending on the processing,» explains the expert. However, depending on how and at what temperatures it is obtained, heat-sensitive vitamins such as vitamin C could be destroyed during processing into powder.
According to Sabine Hülsmann, one or two heaped teaspoons of the grass powder are dissolved in water or a smoothie.
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How great are the “super grasses” really?
Barley and wheat grass are said to have many positive health effects. They are said to alleviate chronic intestinal diseases and strengthen the immune system and eyes. Sabine Hülsmann explains that they are often even touted as an “alkaline fresh cell cure” with a rejuvenating effect.
But according to the expert, there is hardly any scientific evidence for this. «The study situation is sparse, there are no meaningful studies on humans that could prove the promised health effects,» says Hülsmann.
The two cereal grasses could supplement the diet, but are not necessary to cover the need for vitamins and minerals, the expert assesses the supposed «super grasses».
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Always wash the cereal grasses before consumption
Fresh barley and wheatgrass should be washed thoroughly before consumption and then consumed as soon as possible. Because during cultivation and further processing, the products can come into contact with pathogens such as Escherichia coli, which the Federal Institute for Risk Assessment also warns about.
This could be a concern, especially when taking powdered barley and wheatgrass, as it is usually used unheated. Sabine Hülsmann therefore advises pregnant women and people whose immune system has been weakened by old age or previous illnesses to only take dried powders or food supplements made from the grass after consulting a doctor.
Buy barley grass and wheatgrass or grow it yourself?
Incidentally, barley and wheatgrass can also be grown at home. The food expert also supports this. “Wheatgrass powder is often imported, although wheat is native to us. That is very unecological. In addition, these products are usually very expensive,” she says. It is therefore best to grow the stalks yourself on the windowsill at home and then harvest them fresh.
The wheat and barley grass can then not only be pressed fresh and drunk immediately. Very finely chopped, it can be used like other herbs to season soups or salads, according to Sabine Hülsmann’s consumption recommendation.