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.

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 according to our Food Rating System. Additional information about the amount of these nutrients provided by Barley can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Barley, featuring information over 80 nutrients, can be found under the Food Rating System Chart.

• Health Benefits
• Description
• History
• How to Select and Store
• Tips for Preparing and Cooking
• How to Enjoy
• Individual Concerns
• 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 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.

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.

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.

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.

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.

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." Read more background information and details of our rating system.

In-Depth Nutritional Profile for Barley

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• Much grattidtude to George Mateljan,and the George Mateljan Foundation for www.whfoods.com