Download to the Black Barley Health Benefit

Brady’s Black Barley is an heirloom grain that traces its roots to the mountains of Tibet,
and ultimately back thousands of years to the Nile River Valley. This delicious and beautiful
barley is 15% protein, high in cholesterol-fighting beta glucans, and a tasty source of
Potassium, Iron, and Calcium. With its dark purple seed coat, it is also high in the diseasefighting anti-oxidants known as anthocyanins. In fact, in testing for ORAC (Oxygen Radical
Absorption Capacity), the Purple Prairie™ Barley tested over 26% – higher than cultivated
blueberries!
Its sweet smoky flavor recommends it as an ingredient for soups, salads, and pilafs. Or grind
it into a stunning pastel purple flour and substitute it for up to 10% of the flour in yeast bread
recipes, or even as much as 50% in pancakes, muffins, or waffles.
Flavor. Color. Health benefits. No wonder it has become one of our most sought after
products! You will love this barley.
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 andlipoprotein (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:
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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," see the "How to Enjoy" section below and take
a look at the other World's Healthiest Foods ideas for whole grains by
clickingbuckwheat, corn, millet, quinoa, brown rice, rye, spelt, whole wheat.
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.
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. 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.
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 (4456%). 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. 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 cancercausing 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 cancerpreventive 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 theirapoptosis, 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,
includingglutathione 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 ofglutathione 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.
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. Premenopausal 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
Oatmeal, 1 cup
Fiber Content in Grams
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 triphosphateor 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, fatsoluble, 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.
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 inmaltose, 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:
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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

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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 breadmaking 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.
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.
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.
Introduction to Food Rating System
Chart
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 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
established in this rating system.
U.S. Food and Drug Administration's "Reference Values for Nutrition
Labeling."
.
Barley, hulled, dry
0.33 cup
61.33 grams
Calories: 217
GI: low
Nutrient
molybdenum
manganese
Amount
DRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
26.99 mcg
60
5.0
very good
1.19 mg
60
4.9
very good
fiber
10.61 g
42
3.5
very good
23.12 mcg
42
3.5
very good
copper
0.31 mg
34
2.9
good
vitamin B1
0.40 mg
33
2.8
good
chromium
8.16 mcg
23
1.9
good
phosphorus
161.92 mg
23
1.9
good
magnesium
81.57 mg
20
1.7
good
vitamin B3
2.82 mg
18
1.5
good
selenium
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%
In-Depth Nutritional Profile for Barley
References


Anderson JW, Hanna TJ, Peng X, Kryscio RJ. Whole grain foods
and heart disease risk. J Am Coll Nutr 2000 Jun;19(3 Suppl):291S9S. 2000. PMID:17670.
Bansal HC, Strivastava KN, Eggum BO,