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Barley
Barley is a wonderfully versatile cereal grain with a rich nutlike
flavor and an appealing chewy, pasta-like consistency. 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. When fermented, barley is
used as an ingredient in beer and other alcoholic beverages.




Health Benefits
Description
History
How to Select and Store
How to Enjoy
Safety
Nutritional Profile
References
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 fiber and selenium, and a good source of phosphorus, copper
and manganese.

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," see the "How to
Enjoy" section below and take a look at the other World's Healthiest
Foods ideas for whole grains by clicking buckwheat, corn, millet,
quinoa, brown rice, rye, spelt, whole wheat.

Barley and Other Whole Grains Substantially Lower Risk of Type 2
Diabetes

Barley and other whole grains are a rich source 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.

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.

A cup of cooked barley provides 52.0% of the daily value for
selenium, an important benefit since many Americans do not get enough
selenium in their diets, yet this trace mineral is of fundamental
importance to human health. 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.

Phytonutrients with Health-Promoting Activity Equal to or Even Higher
than that of Vegetables and Fruits

Research reported at the American Institute for Cancer Research
(AICR) International Conference on Food, Nutrition and Cancer, by Rui
Hai Liu, M.D., Ph.D., and his colleagues at Cornell University shows
that whole grains, such as barley, contain many powerful
phytonutrients whose activity has gone unrecognized because research
methods have overlooked them.

Despite the fact that for years researchers have been measuring the
antioxidant power of a wide array of phytonutrients, they have
typically measured only the "free" forms of these substances, which
dissolve quickly and are immediately absorbed into the bloodstream.
They have not looked at the "bound" forms, which are attached to the
walls of plant cells and must be released by intestinal bacteria
during digestion before they can be absorbed.

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 excellent 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 good 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.

How to Enjoy

For some of our favorite recipes, click Recipes.

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.

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.

Safety

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 fiber and selenium. It also serves as
a good source of the minerals phosphorous, copper and manganese.

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

The following chart shows the nutrients for which this food is either
an excellent, very good or good source. Next to the nutrient name you
will find the following information: the amount of the nutrient that
is included in the noted serving of this food; the %Daily Value (DV)
that that amount represents; the nutrient density rating; and the
food's World's Healthiest Foods Rating. Underneath the chart is a
table that summarizes how the ratings were devised. Read detailed
information on our Food and Recipe Rating System.
Barley, cooked
1.00 cup
200.00 grams
270.00 calories
Nutrient Amount DV
(%) Nutrient
Density World's Healthiest
Foods Rating
dietary fiber 13.60 g 54.4 3.6 very good
selenium 36.40 mcg 52.0 3.5 very good
tryptophan 0.12 g 37.5 2.5 good
copper 0.64 mg 32.0 2.1 good
manganese 0.62 mg 31.0 2.1 good
phosphorus 230.00 mg 23.0 1.5 good
World's Healthiest
Foods Rating Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Barley

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