Barley, hulled, dry
0.33 cup
(61.33 grams)
NutrientDRI/DV
molybdenum59.9%
phosphorus23.1%
This chart graphically details the %DV that a serving of Barley
provides for each of the nutrients of which it is a good, very good, or
excellent source .
Health Benefits
When the weather's cold, a big pot of soup simmering on the stove
warms the heart as well as the hearth. Adding some whole grain barley to
the pot will improve your health along with the flavor of whatever soup
or stew you're cooking. In addition to its robust flavor, barley's
claim to nutritional fame is based on its being a very good source of
molybdenum, manganese, dietary fiber, and selenium, and a good source of copper, vitamin B1, chromium, phosphorus, magnesium, and niacin.
Barley's Fiber for Regularity, Lower Cholesterol, & Intestinal Protection
Wish you were more regular? Let barley give your intestinal health a boost. In addition to providing bulk and decreasing the transit time of fecal matter, thus decreasing the risk of colon cancer and hemorrhoids, barley's dietary fiber
also provides food for the "friendly" bacteria in the large intestine.
When these helpful bacteria ferment barley's insoluble fiber, they
produce a short-chain fatty acid called butyric acid, which
serves as the primary fuel for the cells of the large intestine and
helps maintain a healthy colon. These helpful bacteria also create two
other short-chain fatty acids, propionic and acetic acid, which are used as fuel by the cells of the liver and muscles.
The propionic acid produced from barley's insoluble fiber
may also be partly responsible for the cholesterol-lowering properties
of fiber. In animal studies, propionic acid has been shown to inhibit HMG-CoA reductase, an enzyme involved in the production of cholesterol by the liver. By lowering the activity of this enzyme, propionic acid helps lower blood cholesterol levels.
In addition, barley's dietary fiber is high in beta glucan,
which helps to lower cholesterol by binding to bile acids and removing
them from the body via the feces. Bile acids are compounds used to
digest fat that are manufactured by the liver from cholesterol. When
they are excreted along with barley's fiber, the liver must manufacture
new bile acids and uses up more cholesterol, thus lowering the amount of
cholesterol in circulation. Soluble fiber may also reduce the amount of
cholesterol manufactured by the liver.
A study published in the American Journal of Clinical Nutrition
suggests barley's fiber has multiple beneficial effects on cholesterol.
In this study of 25 individuals with high cholesterol (postmenopausal
women, premenopausal women, and men), adding barley to the American
Heart Association Step 1 diet resulted in a significant lowering in
total cholesterol in all subjects, plus their amount of large LDL and
large and intermediate HDL fractions (which are considered less
atherogenic) increased, and the smaller LDL and VLDL cholesterol (the
most dangerous fractions) greatly decreased.
Lastly, when barley provides insoluble fibers that feed friendly
bacteria in the digestive tract, this helps to maintain larger
populations of friendly bacteria. In addition to producing the helpful
short-chain fatty acids described above, friendly bacteria play an
important protective role by crowding out pathogenic (disease-causing)
bacteria and preventing them from surviving in the intestinal tract.
Barley's fiber can prevent or help with a number of different
conditions. For example, when barley's fiber binds to and removes
cholesterol-containing bile, this can be very beneficial for people
struggling with heart disease since it forces the body to make more bile
by breaking down cholesterol, thus lowering cholesterol levels.
A study published in the Archives of Internal Medicine
confirms that eating high fiber foods, such as barley, helps prevent
heart disease. Almost 10,000 American adults participated in this study
and were followed for 19 years. People eating the most fiber, 21 grams
per day, had 12% less coronary heart disease (CHD) and 11% less
cardiovascular disease (CVD) compared to those eating the least, 5 grams
daily. Those eating the most water-soluble dietary fiber fared even
better with a 15% reduction in risk of CHD and a 10% risk reduction in
CVD.
The fiber in barley can also help to prevent blood sugar levels from rising too high in people with diabetes.
Additional Protection Against Atherosclerosis
Yet another reason to increase your intake of barley is that, in addition to its fiber, barley is also a good source of niacin,
a B vitamin that provides numerous protective actions against
cardiovascular risk factors. Niacin can help reduce total cholesterol
and lipoprotein (a) levels. (Lipoprotein (a) or Lp(a) is a
molecule composed of protein and fat that is found in blood plasma and
is very similar to LDL cholesterol, but is even more dangerous as it has
an additional molecule of adhesive protein called apolioprotein (a), which renders Lp(a) more capable of attaching to blood vessel walls.)
Niacin may also help prevent free radicals from oxidizing LDL,
which only becomes potentially harmful to blood vessel walls after
oxidation. Lastly, niacin can help reduce platelet aggregation, the
clumping together of platelets that can result in the formation of blood
clots. One cup of barley will supply you with 14.2% of the daily value
for niacin.
Significant Cardiovascular Benefits for Postmenopausal Women
Eating a serving of whole grains, such as barley, at least 6 times
each week is a good idea, especially for postmenopausal women with high
cholesterol, high blood pressure or other signs of cardiovascular
disease (CVD).
A 3-year prospective study of over 220 postmenopausal women with CVD, published in the American Heart Journal, shows that those eating at least 6 servings of whole grains each week experienced both:
- Slowed progression of atherosclerosis, the build-up of plaque that narrows the vessels through which blood flows, and
- Less progression in stenosis, the narrowing of the diameter of arterial passageways.
The women's intake of fiber from fruits, vegetables and refined grains was not associated with a lessening in CVD progression.
The 2005 Dietary Guidelines for Americans
recommends at least 3 servings of whole-grain foods each day, but
experts say most Americans eat less than a single serving. Don't be part
of this majority!
For delicious ideas that can help you enjoy whole grains as a daily part
of your "Healthiest Way of Eating,"
Prevent Heart Failure with a Whole Grains Breakfast
Heart failure is the leading cause of hospitalization among the elderly
in the United States. Success of drug treatment is only partial (ACE
inhibitors and beta-blockers are typically used; no evidence has found
statins safe or effective for heart failure), and its prognosis remains
poor. Follow up of 2445 discharged hospital patients with heart failure
revealed that 37.3% died during the first year, and 78.5% died within 5
years. Arch Intern Med. 2007 Mar 12;167(5):490-6.;Eur Heart J. 2006 Mar;27(6):641-3.
Since consumption of whole grain products and dietary fiber has been
shown to reduce the risk of high blood pressure and heart attack,
Harvard researchers decided to look at the effects of cereal consumption
on heart failure risk and followed 21,376 participants in the
Physicians Health Study over a period of 19.6 years.
After adjusting for confounding factors (age, smoking, alcohol
consumption, vegetable consumption, use of vitamins, exercise, and
history of heart disease), they found that men who simply enjoyed a
daily morning bowl of whole grain (but not refined) cereal had a 29%
lower risk of heart failure. Arch Intern Med. 2007 Oct 22;167(19):2080-5.
Isn't your heart worth protecting, especially when the prescription—a
morning bowl of hearty whole grains—is so delicious? For quick, easy,
heart-healthy, whole grain recipes, click The World's Healthiest Foods, and look at the "How to Enjoy" section in any of our grain profiles.
Barley and Other Whole Grains Substantially Lower Risk of Type 2 Diabetes
Barley and other whole grains are rich sources of magnesium, a
mineral that acts as a co-factor for more than 300 enzymes, including
enzymes involved in the body's use of glucose and insulin secretion.
The FDA permits foods that contain at least 51% whole grains by
weight (and are also low in fat, saturated fat, and cholesterol) to
display a health claim stating consumption is linked to lower risk of
heart disease and certain cancers. Now, research suggests regular
consumption of whole grains also reduces risk of type 2 diabetes. (van
Dam RM, Hu FB, Diabetes Care).
In this 8-year trial, involving 41,186 particpants of the Black
Women's Health Study, research data confirmed inverse associations
between magnesium, calcium and major food sources in relation to type 2
diabetes that had already been reported in predominantly white
populations.
Risk of type 2 diabetes was 31% lower in black women who
frequently ate whole grains compared to those eating the least of these
magnesium-rich foods. When the women's dietary intake of magnesium
intake was considered by itself, a beneficial, but lesser—19%—reduction
in risk of type 2 diabetes was found, indicating that whole grains offer
special benefits in promoting healthy blood sugar control.
Daily consumption of low-fat dairy foods was also helpful, lowering risk
of type 2 diabetes by 13%. So, if you'd like to enjoy a hot bowl of
barley for breakfast (an especially good idea—see immediately below),
serve topped with low-fat milk.
A Better Breakfast Choice for Persons with Type 2 Diabetes
Barley may be an even better breakfast choice than oats for persons
with Type 2 diabetes. In a study conducted by the Agricultural Research
Service at the Diet and Human Performance Laboratory in Beltsville, MD,
barley was much more effective in reducing both glucose and insulin
responses than oats.
In this study, which involved 10 overweight women (mean age: 50
years, body mass index: 30), subjects ate a controlled diet for 2 days
and were then given, in rotation, glucose alone and then 4 test meals in
which 2/3 of the carbohydrate came first from oat flour then oatmeal,
barley flour or barley flakes.
Glucose responses were reduced after test meals by both oats and
barley, although more by barley (29-36% by oats and 59-65% by barley).
Insulin responses after test meals were significantly reduced only
by barley (44-56%).
Interestingly, whether the oats or barley was consumed in the form of
meal, flakes or flour had little effect. What seems to have been
responsible for barley's significantly greater effectiveness in reducing
both glucose and insulin responses is barley's soluble fiber content.
The barley used in the study (a cultivar called Prowashonupana) contains
more than 4 times the soluble fiber of common oats.
Cereal and Fruit Fiber Protective against Postmenopausal Breast Cancer
Results of a prospective study involving 51,823 postmenopausal women
for an average of 8.3 years showed a 34% reduction in breast cancer risk
for those consuming the most fruit fiber compared to those consuming
the least. In addition, in the subgroup of women who had ever used
hormone replacement, those consuming the most fiber, especially cereal
fiber, had a 50% reduction in their risk of breast cancer compared to
those consuming the least. Int J Cancer. 2008 Jan 15;122(2):403-12.
Fruits richest in fiber include apples, dates, figs, pears and
prunes. When choosing a high fiber cereal, look for whole grain cereals
as they supply the most bran (a mere 1/3rd cup of bran contains about 14
grams of fiber). With its rich, nutty flavor, barley makes a great
breakfast alternative to a bowl of hot oatmeal. A mere quarter-cup of
barley delivers one-quarter of the RDI for fiber!
Barley Can Help Prevent Gallstones
Eating foods high in insoluble fiber, such as barley, can help women avoid gallstones, shows a study published in the American Journal of Gastroenterology.
Studying the overall fiber intake and types of fiber consumed
over a 16 year period by almost 70,000 women in the Nurses Health Study,
researchers found that those consuming the most fiber overall (both
soluble and insoluble) had a 13% lower risk of developing gallstones
compared to women consuming the fewest fiber-rich foods.
Those eating the most foods rich in insoluble fiber gained even
more protection against gallstones: a 17% lower risk compared to women
eating the least. And the protection was dose-related; a 5-gram increase
in insoluble fiber intake dropped risk dropped 10%.
How do foods rich in insoluble fiber help prevent gallstones?
Researchers think insoluble fiber not only speeds intestinal transit
time (how quickly food moves through the intestines), but reduces the
secretion of bile acids (excessive amounts contribute to gallstone
formation), increases insulin sensitivity and lowers triglycerides
(blood fats).
Abundant in all whole grains, insoluble fiber is also found in nuts and
the edible skin of fruits and vegetables including tomatoes, cucumbers,
many squash, apples, berries, and pears. In addition, beans provide
insoluble as well as soluble fiber.
Whole Grains and Fish Highly Protective against Childhood Asthma
According to the American Lung Association, almost 20 million
Americans suffer from asthma, which is reported to be responsible for
over 14 million lost school days in children, and an annual economic
cost of more than $16.1 billion.
Increasing consumption of whole grains and fish could reduce the
risk of childhood asthma by about 50%, suggests the International Study
on Allergy and Asthma in Childhood (Tabak C, Wijga AH, Thorax).
The researchers, from the Dutch National Institute of Public
Health and the Environment, Utrecht University, University Medical
Center Groningen, used food frequency questionnaires completed by the
parents of 598 Dutch children aged 8-13 years. They assessed the
children's consumption of a range of foods including fish, fruits,
vegetables, dairy and whole grain products. Data on asthma and wheezing
were also assessed using medical tests as well as questionnaires.
While no association between asthma and intake of fruits,
vegetables, and dairy products was found (a result at odds with other
studies that have supported a link between antioxidant intake,
particularly vitamins C and E, and asthma), the children's intake of
both whole grains and fish was significantly linked to incidence of
wheezing and current asthma.
In children with a low intake of fish and whole grains, the
prevalence of wheezing was almost 20%, but was only 4.2% in children
with a high intake of both foods. Low intake of fish and whole grains
also correlated with a much higher incidence of current asthma (16.7%).
compared to only a 2.8% incidence of current asthma among children with a
high intake of both foods.
After adjusting results for possible confounding factors, such as
the educational level of the mother, and total energy intake, high
intakes of whole grains and fish were found to be associated with a 54
and 66% reduction in the probability of being asthmatic, respectively.
The probability of having asthma with bronchial
hyperresponsiveness (BHR), defined as having an increased sensitivity to
factors that cause narrowing of the airways, was reduced by 72 and 88%
when children had a high-intake of whole grains and fish, respectively.
Lead researcher, CoraTabak commented, "The rise in the prevalence
of asthma in western societies may be related to changed dietary
habits." We agree. The Standard American Diet is sorely deficient in the
numerous anti-inflammatory compounds found in fish and whole grains,
notably, the omega-3 fats supplied by cold water fish and the magnesium
and vitamin E provided by whole grains. One caution: wheat may need to
be avoided as it is a common food allergen associated with asthma.
Promote Optimal Health with Barley's Fiber and Selenium
For people worried about colon cancer risk, barley packs a double
punch by providing the fiber needed to minimize the amount of time
cancer-causing substances spend in contact with colon cells, plus being a
very good source of selenium, which has been shown to reduce the risk of colon cancer significantly.
Selenium is an essential component of several major metabolic
pathways, including thyroid hormone metabolism, antioxidant defense
systems, and immune function. Accumulated evidence from prospective
studies, intervention trials and studies on animal models of cancer has
suggested a strong inverse correlation between selenium intake and
cancer incidence. Several mechanisms have been suggested to explain the
cancer-preventive activities of selenium. Selenium has been shown to
induce DNA repair and synthesis in damaged cells, to inhibit the
proliferation of cancer cells, and to induce their apoptosis, the self-destruct sequence the body uses to eliminate worn out or abnormal cells.
In addition, selenium is incorporated at the active site of many proteins, including glutathione peroxidase, which is particularly important for cancer protection. One of the body's most powerful antioxidant enzymes, glutathione peroxidase is used in the liver to detoxify a wide range of potentially harmful molecules. When levels of glutathione peroxidase
are too low, these toxic molecules are not disarmed and wreak havoc on
any cells with which they come in contact, damaging their cellular DNA
and promoting the development of cancer cells.
Not only does selenium play a critical role in cancer prevention as a cofactor of glutathione peroxidase,
selenium also works with vitamin E in numerous other vital antioxidant
systems throughout the body. These powerful antioxidant actions make
selenium helpful for the prevention not only of cancer, but also of
heart disease, and for decreasing the symptoms of asthma and arthritis.
Phenolics,
powerful antioxidants that work in multiple ways to prevent disease,
are one major class of phytonutrients that have been widely studied.
Included in this broad category are such compounds as quercetin,
curcumin, ellagic acid, catechins, and many others that appear
frequently in the health news.
When Dr. Liu and his colleagues measured the relative amounts of
phenolics, and whether they were present in bound or free form, in
common fruits and vegetables like apples, red grapes, broccoli and
spinach, they found that phenolics in the "free" form averaged 76% of
the total number of phenolics in these foods. In whole grains, however,
"free" phenolics accounted for less than 1% of the total, while the
remaining 99% were in "bound" form.
In his presentation, Dr. Liu explained that because researchers
have examined whole grains with the same process used to measure
antioxidants in vegetables and fruits—looking for their content of
"free" phenolics"—the amount and activity of antioxidants in whole
grains has been vastly underestimated.
Despite the differences in fruits', vegetables' and whole grains'
content of "free" and "bound" phenolics, the total antioxidant activity
in all three types of whole foods is similar, according to Dr. Liu's
research. His team measured the antioxidant activity of various foods,
assigning each a rating based on a formula (micromoles of vitamin C
equivalent per gram). Broccoli and spinach measured 80 and 81,
respectively; apple and banana measured 98 and 65; and of the whole
grains tested, corn measured 181, whole wheat 77, oats 75, and brown
rice 56.
Dr. Liu's findings may help explain why studies have shown that
populations eating diets high in fiber-rich whole grains consistently
have lower risk for colon cancer, yet short-term clinical trials that
have focused on fiber alone in lowering colon cancer risk, often to the
point of giving subjects isolated fiber supplements, yield inconsistent
results. The explanation is most likely that these studies have not
taken into account the interactive effects of all the nutrients in whole
grains—not just their fiber, but also their many phytonutrients.
As far as whole grains are concerned, Dr. Liu believes that the
key to their powerful cancer-fighting potential is precisely their
wholeness. A grain of whole wheat consists of three parts—its endosperm
(starch), bran and germ. When wheat—or any whole grain—is refined, its
bran and germ are removed. Although these two parts make up only 15-17%
of the grain's weight, they contain 83% of its phenolics.
Dr. Liu says his recent findings on the antioxidant content of whole
grains reinforce the message that a variety of foods should be eaten
good health. "Different plant foods have different phytochemicals," he
said. "These substances go to different organs, tissues and cells, where
they perform different functions. What your body needs to ward off
disease is this synergistic effect—this teamwork—that is produced by
eating a wide variety of plant foods, including whole grains."
Lignans Protect against Cancers and Heart Disease
One type of phytonutrient especially abundant in whole grains such as
barley are plant lignans, which are converted by friendly flora in our
intestines into mammalian lignans, including one called enterolactone
that is thought to protect against breast and other hormone-dependent
cancers as well as heart disease. In addition to whole grains, nuts,
seeds and berries are rich sources of plant lignans, and vegetables,
fruits, and beverages such as coffee, tea and wine also contain some.
When blood levels of enterolactone were measured in over 800
postmenopausal women in a Danish study published in the Journal of Nutrition,
women eating the most whole grains were found to have significantly
higher blood levels of this protective lignan. Women who ate more
cabbage and leafy vegetables also had higher enterolactone levels.
Fiber from Whole Grains and Fruit Protective against Breast Cancer
When researchers looked at how much fiber 35,972 participants in the
UK Women's Cohort Study ate, they found a diet rich in fiber from whole
grains, such as barley, and fruit offered significant protection against
breast cancer for pre-menopausal women. (Cade JE, Burley VJ, et al., International Journal of Epidemiology).
Pre-menopausal women eating the most fiber (>30 grams daily)
more than halved their risk of developing breast cancer, enjoying a 52%
lower risk of breast cancer compared to women whose diets supplied the
least fiber (<20 grams/day).
Fiber supplied by whole grains offered the most protection.
Pre-menopausal women eating the most whole grain fiber (at least 13
g/day) had a 41% reduced risk of breast cancer, compared to those with
the lowest whole grain fiber intake (4 g or less per day).
Fiber from fruit was also protective. Pre-menopausal women whose
diets supplied the most fiber from fruit (at least 6 g/day) had a 29%
reduced risk of breast cancer, compared to those with the lowest fruit
fiber intake (2 g or less per day).
Practical Tip: As the following table shows, it's surprisingly
easy to enjoy a healthy way of eating that delivers at least 13 grams of
whole grain fiber and 6 grams of fiber from fruit each day.
| Food | Fiber Content in Grams |
|---|
| Oatmeal, 1 cup | 3.98 |
| Whole wheat bread, 1 slice | 2 |
| Whole wheat spaghetti, 1 cup | 6.3 |
| Brown rice, 1 cup | 3.5 |
| Barley, 1 cup | 13.6 |
| Buckwheat, 1 cup | 4.54 |
| Rye, 1/3 cup | 8.22 |
| Corn, 1 cup | 4.6 |
| Apple, 1 medium with skin | 5.0 |
| Banana, 1 medium | 4.0 |
| Blueberries, 1 cup | 3.92 |
| Orange, 1 large | 4.42 |
| Pear, 1 large | 5.02 |
| Prunes, 1/4 cup | 3.02 |
| Strawberries, 1 cup | 3.82 |
| Raspberries, 1 cup | 8.36 |
*Fiber content can vary between brands.
Source: esha Research, Food Processor for Windows, Version 7.8
Barley's Copper Can Benefit Arthritis Sufferers
Copper, another trace mineral supplied by barley, may also be helpful in reducing the symptoms of rheumatoid arthritis. Copper is an essential cofactor of a key oxidative enzyme called superoxide dismutase. Superoxide dismutase disarms free radicals produced within the mitochondria (the energy production factories within our cells). Copper is also necessary for the activity of lysyl oxidase,
an enzyme involved in cross-linking collagen and elastin, both of which
provide the ground substance and flexibility in blood vessels, bones
and joints. One cup of cooked barley provides 32.0% of the daily value
for copper.
Development and Repair of Body Tissue
The phosphorus provided by barley plays a role in the structure of
every cell in the body. In addition to its role in forming the mineral
matrix of bone, phosphorus is an essential component of numerous other
life-critical compounds including adenosine triphosphate or ATP,
the molecule that is the energy currency of the body. Phosphorus is an
important component of nucleic acids, the building blocks of the genetic
code. In addition, the metabolism of lipids (fats) relies on
phosphorus, and phosphorus is an essential component of lipid-containing
structures such as cell membranes and nervous system structures. A cup
of cooked barley will give you 23.0% of the daily value for phosphorus.
Meta-analysis Explains Whole Grains' Health Protective Benefits
In many studies, eating whole grains, such as barley, has been linked
to protection against atherosclerosis, ischemic stroke, diabetes,
insulin resistance, obesity, and premature death. A new study and
accompanying editorial, published in the American Journal of Clinical
Nutrition explains the likely reasons behind these findings and
recommends at least 3 servings of whole grains should be eaten daily.
Whole grains are concentrated sources of fiber. In this
meta-analysis of 7 studies including more than 150,000 persons, those
whose diets provided the highest dietary fiber intake had a 29% lower
risk of cardiovascular disease compared to those with the lowest fiber
intake.
But it's not just fiber's ability to serve as a bulking agent
that is responsible for its beneficial effects as a component of whole
grains. Wheat bran, for example, which constitutes 15% of most
whole-grain wheat kernels but is virtually non-existent in refined wheat
flour, is rich in minerals, antioxidants, lignans, and other
phytonutrients:mdash;as well as in fiber.
In addition to the matrix of nutrients in their dietary fibers,
the whole-grain arsenal includes a wide variety of additional nutrients
and phytonutrients that reduce the risk of cardiovascular disease.
Compounds in whole grains that have cholesterol-lowering effects include
polyunsaturated fatty acids, oligosaccharides, plant sterols and
stanols, and saponins.
Whole grains are also important dietary sources of water-soluble,
fat-soluble, and insoluble antioxidants. The long list of cereal
antioxidants includes vitamin E, tocotrieonols, selenium, phenolic
acids, and phytic acid. These multifunctional antioxidants come in
immediate-release to slow-release forms and thus are available
throughout the gastrointestinal tract over a long period after being
consumed.
The high antioxidant capacity of wheat bran, for example, is
20-fold that of refined wheat flour (endosperm). Although the role of
antioxidant supplements in protecting against cardiovascular disease has
been questioned, prospective population studies consistently suggest
that when consumed in whole foods, antioxidants are associated with
significant protection against cardiovascular disease. Because free
radical damage to cholesterol appears to contribute significantly to the
development of atherosclerosis, the broad range of antioxidant
activities from the phytonutrients abundant in whole-grains is thought
to play a strong role in their cardio-protective effects.
Like soybeans, whole grains are valuable sources of phytoestrogens, plant compounds that may affect blood cholesterol levels, blood vessel elasticity, bone metabolism, and many other cellular metabolic processes.
Whole grains are rich sources of lignans that are converted by
the human gut to enterolactone and enterodiole. In studies of Finnish
men, blood levels of enterolactone have been found to have an inverse
relation not just to cardiovascular-related death, but to all causes of
death, which suggests that the plant lignans in whole grains may play an
important role in their protective effects.
Lower insulin levels may also contribute to the protective
effects of whole grains. In many persons, the risks of atherosclerotic
cardiovascular disease, diabetes, and obesity are linked to insulin
resistance. Higher intakes of whole grains are associated with increased
sensitivity to insulin in population studies and clinical trials. Why?
Because whole grains improve insulin sensitivity by lowering the
glycemic index of the diet while increasing its content of fiber,
magnesium, and vitamin E.
The whole kernel of truth: as part of your healthy way of eating,
whole grains can significantly lower your risk of cardiovascular
disease, obesity and type 2 diabetes. Enjoy at least 3 servings a day.
No idea how to cook whole grains? Just look at the "How to Enjoy"
section in our profiles of the whole grains, or for quick, easy,
delicious recipes, click on this link to our Recipe Assistant and select whatever whole grain you would like to prepare.
Description
Barley is a wonderfully versatile cereal grain with a rich nutlike
flavor and an appealing chewy, pasta-like consistency, the result of its
gluten content. Its appearance resembles wheat berries, although it is
slightly lighter in color. Sprouted barley is naturally high in maltose,
a sugar that serves as the basis for both malt syrup sweetener and when
fermented, as an ingredient in beer and other alcoholic beverages.
Barley can be found in the market in various different forms:
- Hulled barley: Like the name suggests, the outermost hull of the
grain is all that gets removed in this form of barley. While this makes
for a chewier grain that requires more soaking and cooking, it also
makes for a more nutritious food. Hulled barley is also sometimes called
"dehulled barley," and it is the one form of barley what would be
considered whole grain.
- Pearl barley: Various degrees of polishing, or "pearling" take
place in the production of pearl barley. In addition to a polishing off
of the outermost hull, the grain's bran layer, and even parts of its
inner endosperm layer, may be removed during the pearling process. In
general, as you move from regular to medium to fine to baby pearl
barley, you find increasing loss of nutrients. Pearl barley is much less
chewy and quicker cooking than hulled barley, but it is also much lower
in nutrients, and would not be considered whole grain.
- Pot/scotch barley: In terms of processing, this form of barley
falls in between hulled and pearl barley. It's been polished to remove
its outer hull, but the polishing process is not continued for much
longer, so that a large amount of the remaining grain is left intact.
While pot barley would not technically be considered whole grain, and
would lack some of the benefits of hulled barley, it is still a very
reasonable nutritional choice and more nutrient dense than pearl barley.
In many countries, pot barley is popular in soups - thus the origin of
its name.
- Barley flakes: Flattened and sliced, barley flakes are similar
in shape to rolled oats. Barley flakes can be made from hulled, hulless,
or pearl barley, and can be significantly different in nutrient content
for this reason.
- Barley grits: Barley that has been toasted and cracked, barley
grits are similar in appearance to bulgar. Barley grits can be made from
hulled, hulless, or pearl barley, and can be significantly different in
nutrient content for this reason.
The Latin name for barley is Hordeum vulgare.
History
Barley originated in Ethiopia and Southeast Asia, where it has been
cultivated for more than 10,000 years. Barley was used by ancient
civilizations as a food for humans and animals, as well as to make
alcoholic beverages; the first known recipe for barley wine dates back
to 2800 BC in Babylonia. In addition, since ancient times, barley water
has been used for various medicinal purposes.
Barley played an important role in ancient Greek culture as a
staple bread-making grain as well as an important food for athletes, who
attributed much of their strength to their barley-containing training
diets. Roman athletes continued this tradition of honoring barley for
the strength that it gave them. Gladiators were known as hordearii,
which means "eaters of barley." Barley was also honored in ancient
China as a symbol of male virility since the heads of barley are heavy
and contain numerous seeds.
Since wheat was very expensive and not widely available in the
Middle Ages, many Europeans at that time made bread from a combination
of barley and rye. In the 16th century, the Spanish introduced barley
to South America, while the English and Dutch settlers of the 17th
century brought it with them to the United States.
Today, the largest commercial producers of barley are Canada, the
United States, the Russian Federation, Germany, France and Spain.
How to Select and Store
Barley is generally available in its pearled, hulled and flaked form.
It is available prepackaged as well as in bulk containers. Just as with
any other food that you may purchase in the bulk section, make sure
that the bins containing the barley are covered and that the store has a
good product turnover so as to ensure its maximal freshness. Whether
purchasing barley in bulk or in a packaged container, make sure that
there is no evidence of moisture.
Store barley in a tightly covered glass container in a cool, dry
place. Barley can also be stored in the refrigerator during periods of
warmer weather.
Tips for Preparing and Cooking
Tips for Preparing Barley
Like all grains, before cooking barley, rinse it thoroughly under
running water and then remove any dirt or debris that you may find.
After rinsing, add one part barley to three and a half parts boiling
water or broth. After the liquid has returned to a boil, turn down the
heat, cover and simmer. Pearled barley should be simmered for about one
hour, while hulled barley should be cooked for about 90 minutes.
How to Enjoy
A Few Quick Serving Ideas:
Mix barley flour with wheat flour to make breads and muffins that have a uniquely sweet and earthy taste.
Use cracked barley or barley flakes to make hot cereal.
Toss chilled cooked hulled barley with chopped vegetables and dressing to make a tasty cold salad.
Add barley to your favorite stews and soups to give them extra heartiness and flavor.
Combine cooked barley and healthy sautéed mushrooms for a pilaf with an Eastern European twist.
For some of our favorite recipes, click Recipes.
Individual Concerns
Barley and the Gluten Grains
Barley is a member of a non-scientifically established grain group
traditionally called the "gluten grains." The idea of grouping certain
grains together under the label "gluten grains" has come into question
in recent years as technology has given food scientists a way to look
more closely at the composition of grains. Some healthcare practitioners
continue to group wheat, oats, barley and rye together under the
heading of "gluten grains" and to ask for elimination of the entire
group on a wheat-free diet. Other practitioners now treat wheat
separately from these other grains, including barley, based on recent
research. Wheat is unquestionably a more common source of food reactions
than any of the other "gluten grains," including barley. Although you
may initially want to eliminate barley from your meal planning if you
are implementing a wheat-free diet, you will want to experiment at some
point with re-introduction of this food. You may be able to take
advantage of its diverse nutritional benefits without experiencing an
adverse reaction. Individuals with wheat-related conditions like celiac
sprue or gluten-sensitive enteropathies should consult with their
healthcare practitioner before experimenting with any of the "gluten
grains," including barley.
Nutritional Profile
Barley is a very good source of molybdenum, manganese, dietary fiber,
and selenium. It also serves as a good source of the copper, vitamin
B1, chromium, phosphorus, magnesium, and niacin.
For an in-depth nutritional profile click here: Barley.
In-Depth Nutritional Profile
In addition to the nutrients highlighted in our ratings chart, an
in-depth nutritional profile for Barley
is also available. This profile includes information on a full array of
nutrients, including carbohydrates, sugar, soluble and insoluble fiber,
sodium, vitamins, minerals, fatty acids, amino acids and more.
Introduction to Food Rating System Chart
In order to better help you identify foods that feature a high
concentration of nutrients for the calories they contain, we created a
Food Rating System. This system allows us to highlight the foods that
are especially rich in particular nutrients. The following chart shows
the nutrients for which this food is either an excellent, very good, or
good source (below the chart you will find a table that explains these
qualifications). If a nutrient is not listed in the chart, it does not
necessarily mean that the food doesn't contain it. It simply means that
the nutrient is not provided in a sufficient amount or concentration to
meet our rating criteria. (To view this food's in-depth nutritional
profile that includes values for dozens of nutrients - not just the ones
rated as excellent, very good, or good - please use the link below the
chart.) To read this chart accurately, you'll need to glance up in the
top left corner where you will find the name of the food and the serving
size we used to calculate the food's nutrient composition. This serving
size will tell you how much of the food you need to eat to obtain the
amount of nutrients found in the chart. Now, returning to the chart
itself, you can look next to the nutrient name in order to find the
nutrient amount it offers, the percent Daily Value (DV%) that this
amount represents, the nutrient density that we calculated for this food
and nutrient, and the rating we established in our rating system. For
most of our nutrient ratings, we adopted the government standards for
food labeling that are found in the U.S. Food and Drug Administration's
"Reference Values for Nutrition Labeling."
Barley, hulled, dry
0.33 cup
61.33 grams
|
| Nutrient | Amount | DRI/DV
(%) | Nutrient
Density | World's Healthiest
Foods Rating |
|---|
| molybdenum | 26.99 mcg | 60.0 | 5.0 | very good |
| manganese | 1.19 mg | 59.5 | 4.9 | very good |
| fiber | 10.61 g | 42.4 | 3.5 | very good |
| selenium | 23.12 mcg | 42.0 | 3.5 | very good |
| copper | 0.31 mg | 34.4 | 2.9 | good |
| vitamin B1 | 0.40 mg | 33.3 | 2.8 | good |
| chromium | 8.16 mcg | 23.3 | 1.9 | good |
| phosphorus | 161.92 mg | 23.1 | 1.9 | good |
| magnesium | 81.57 mg | 20.4 | 1.7 | good |
| vitamin B3 | 2.82 mg | 17.6 | 1.5 | good |
World's Healthiest
Foods Rating | Rule |
|---|
| excellent |
DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10% |
| very good |
DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5% |
| good |
DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5% |
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