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Barley
Barley is a cereal grain. In botanical terms, barley belongs to the Poacea family, the Triticae tribe and the Hordeum genus. All cultivated barley belongs to the Hordeum vulgare L. genus.
For many centuries humans have used barley plant (both the seeds and leaves) as food and medicine. A source for the B vitamins, vitamin E, and folic acid, barley seeds are also ground into flour for baking or processed for use as a cereal. Malt sugar, another common derivative of barley is made and used as a natural laxative. Many people associate barley with the making beer, but in other parts of the world it is a primary grain for food. In Asia, barley seeds are fermented and added to soybeans, salt, and seaweed for flavoring food.
For medical use barley being research for it ability to treat diabetes, high cholesterol, and obesity. Some evidence suggests that barley seed products in the diet may improve blood sugar levels in individuals with diabetes -- possibly because the fiber in barley seeds delays stomach emptying and slows down the absorption of carbohydrates from foods. Like oatmeal, barley seeds contain both soluble and insoluble types of fiber that may help to lower cholesterol. Studies have shown that individual with barley in their diet experienced reductions in their total cholesterol, low-density lipoprotein (LDL, the “bad cholesterol), or triglyceride levels. Additionally, barley may assist in weight loss in that acts as an apetite supresant making people feel like they have eaten more than they really have. Barley seeds may also protect against colon cancer.
Fiber Benefits
Even more heavily pearled barley products still offer important nutrients (including minerals and fiber) that are essential to a healthful diet. Barley is particularly recognized for its fiber content and the many contributions that it offers for good health. It’s important to note that when it comes to fiber content, barley differs from some other grains. In many grains, fiber is found only in the bran layer of the seed or kernel. So if these grains are processed and the bran layer is removed, all of the fiber is lost as well. This is not the case with barley. Fiber is found throughout the entire kernel or seed. So even if barley is heavily processed or pearled in which the entire bran layer is removed, the remaining product still contains fiber. In fact, very heavily pearled barley still retains at least 8% fiber content. Research has shown that fiber is essential to good health and is particularly beneficial in reducing risk factors for coronary heart disease as well as for certain types of cancer.
For many centuries humans have used barley plant (both the seeds and leaves) as food and medicine. A source for the B vitamins, vitamin E, and folic acid, barley seeds are also ground into flour for baking or processed for use as a cereal. Malt sugar, another common derivative of barley is made and used as a natural laxative. Many people associate barley with the making beer, but in other parts of the world it is a primary grain for food. In Asia, barley seeds are fermented and added to soybeans, salt, and seaweed for flavoring food.
For medical use barley being research for it ability to treat diabetes, high cholesterol, and obesity. Some evidence suggests that barley seed products in the diet may improve blood sugar levels in individuals with diabetes -- possibly because the fiber in barley seeds delays stomach emptying and slows down the absorption of carbohydrates from foods. Like oatmeal, barley seeds contain both soluble and insoluble types of fiber that may help to lower cholesterol. Studies have shown that individual with barley in their diet experienced reductions in their total cholesterol, low-density lipoprotein (LDL, the “bad cholesterol), or triglyceride levels. Additionally, barley may assist in weight loss in that acts as an apetite supresant making people feel like they have eaten more than they really have. Barley seeds may also protect against colon cancer.
Fiber Benefits
Even more heavily pearled barley products still offer important nutrients (including minerals and fiber) that are essential to a healthful diet. Barley is particularly recognized for its fiber content and the many contributions that it offers for good health. It’s important to note that when it comes to fiber content, barley differs from some other grains. In many grains, fiber is found only in the bran layer of the seed or kernel. So if these grains are processed and the bran layer is removed, all of the fiber is lost as well. This is not the case with barley. Fiber is found throughout the entire kernel or seed. So even if barley is heavily processed or pearled in which the entire bran layer is removed, the remaining product still contains fiber. In fact, very heavily pearled barley still retains at least 8% fiber content. Research has shown that fiber is essential to good health and is particularly beneficial in reducing risk factors for coronary heart disease as well as for certain types of cancer.
Barley is an excellent source of dietary fiber, protein, and complex carbohydrates, and is a good source of certain vitamins and minerals.
Nutritional analysis:
1 cup cooked pearl barley
Calories - 193
Protein - 3.5g
Fat - 0.7g
Cholesterol - 0
Carbohydrate - 44g
Total dietary fiber - 6g
Calcium - 17mg
Iron - 2mg
Magnesium - 35 mg
Phosphorus - 85 mg
Potassium -146 mg
Sodium - 5 mg
Zinc - 1.2 mg
Copper - 0.16 mg
Manganese - 0.4 mg
Selenium - 13.5 mcg
Vitamin C - 0
Thiamin - 0.13 mg
Riboflavin - 0.09 mg
Niacin - 3.23 mg
Pantothenic acid - 0.21 mg
Vitamin B6 - 0.18 mg
Folate - 25 mg
Vitamin B12 - 0
Vitamin A - 11 IU
Vitamin E - 0.01 mg
Vitamin K - 1.25mcg
Source: USDA National Nutrient Database for Standard Reference, Release 16 (July 2003
Barley grain can be polished, or pearled, to create pot and pearl barley. The polishing removes the inedible hull from the kernel. Pearl barley is a bit smaller than pot barley because it is polished more.
1 cup cooked pearl barley
Calories - 193
Protein - 3.5g
Fat - 0.7g
Cholesterol - 0
Carbohydrate - 44g
Total dietary fiber - 6g
Calcium - 17mg
Iron - 2mg
Magnesium - 35 mg
Phosphorus - 85 mg
Potassium -146 mg
Sodium - 5 mg
Zinc - 1.2 mg
Copper - 0.16 mg
Manganese - 0.4 mg
Selenium - 13.5 mcg
Vitamin C - 0
Thiamin - 0.13 mg
Riboflavin - 0.09 mg
Niacin - 3.23 mg
Pantothenic acid - 0.21 mg
Vitamin B6 - 0.18 mg
Folate - 25 mg
Vitamin B12 - 0
Vitamin A - 11 IU
Vitamin E - 0.01 mg
Vitamin K - 1.25mcg
Source: USDA National Nutrient Database for Standard Reference, Release 16 (July 2003
Barley grain can be polished, or pearled, to create pot and pearl barley. The polishing removes the inedible hull from the kernel. Pearl barley is a bit smaller than pot barley because it is polished more.
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