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Barley

To reduce the cooking time of this ancient grain, soak barley overnight.

The use of this hardy grain dates to the Stone Age; barley is possibly the oldest grain in the world. Adaptable and strong, it’s able to grow on both frigid mountaintops and in blistering desert heat. Though barley has been used as a staple grain for millions of years, most of the barley now grown in Western countries is used for animal feed or to make beer and whiskey.

Varieties

Whole barley, also called Scotch barley, has intact bran, which is the most nutritious part of the grain. Pearled barley has been steamed and polished, a process that removes bran and fiber; it looks like a small, white pearl. Hull-less barley is an heirloom grain with a denser, chewier texture than hulled or pearled barley. It is also available in grits, flake, or flour form.

Buying and storing tips

Find prepackaged barley in most natural foods and grocery stores; buy in bulk for maximum savings. Look for whole barley, not pearled barley, for higher nutrition value. Store barley in a cool, dry area in a sealed glass or plastic container, away from air, moisture, and sunlight, which can make the oils go rancid.

Availability

Barley is available year-round.

Preparation, uses, and tips

Add barley to vegetable soups for a hearty flavor and texture, or steam it in stock with chopped onions and carrots, and serve it as a side dish seasoned with garlic, curry, and cilantro. Barley can be soaked overnight to reduce cooking time.

Nutritional Highlights

Barley, 1 cup (180g) (pearled, cooked)
Calories: 193
Protein: 3.5g
Carbohydrate: 44.3g
Total Fat: 0.69g
Fiber: 5.9g
*Good source of: Iron (2.1mg), Selenium (13.5mcg), and Niacin (3.24mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.

Health benefits and concerns

Celiac disease

Celiac disease (also called gluten-induced enteropathy) is an intestinal disorder caused by intolerance to gluten, a protein found in wheat, barley, and rye. While oats contain a substance similar to gluten, modern research has found that eating moderate amounts of oats does not appear to cause problems for people with celiac disease. In one of these reports, approximately 95 percent of people with celiac disease tolerated 50 grams of oats per day for up to 12 months. Strict avoidance of wheat, barley, and rye usually results in an improvement in gastrointestinal symptoms within a few weeks, although in some cases improvement may take many months.

Tests of absorptive function usually improve after a few months on a gluten-free diet. Celiac disease is associated with various degrees of osteoporosis and bone mineral loss. Long-term adherence to a gluten-free diet ensures normal bone density and is an important preventive measure in young people with celiac disease.

High cholesterol

Beta-glucan is a complex sugar derived from the cell wall of oat and barley fiber. Beta-glucan is the key factor for the cholesterol-lowering effect of oat bran. As with other soluble-fiber components, the binding of cholesterol (and bile acids) by beta-glucan and the resulting elimination of these molecules in the feces are very helpful for reducing blood cholesterol.

Irritable bowel syndrome (IBS)

Limited research has suggested that fiber may help people with IBS. However, most studies have found that IBS sufferers do not benefit by adding wheat bran to their diets and some feel worse as a result of wheat bran supplementation. It has been suggested that the lack of positive response to wheat bran may result from wheat sensitivity, which is one of the most common triggers for food sensitivity in people with IBS. Rye, brown rice, oatmeal, barley, vegetables, and psyllium husk, all good sources of fiber, are less likely to trigger food sensitivities than is wheat bran. However, except for psyllium, little is known about the effects of these other fibers in people with IBS.

Psoriasis

Anecdotal evidence suggests that people with psoriasis may improve on a hypoallergenic diet. Three trials have reported that eliminating gluten (found in wheat, rye, and barley) improved psoriasis for some people. A doctor can help people with psoriasis determine whether gluten or other foods are contributing to their skin condition.

Rheumatoid arthritis (RA)

In one trial lasting 14 weeks, a pure vegetarian, gluten-free (no wheat, rye, or barley) diet was gradually changed to permit dairy, leading to improvement in both symptoms and objective laboratory measures of disease.

Health benefits and concerns for grains
Many health benefits and concerns associated with this food are applicable to other grains. Read about health benefits and concerns for grains for a full description.