Most people recognize barley as the small, white grain that floats around in vegetable soup. But barley can add much more to the daily fare. As a source of soluble fiber this humble grain deserves a second look.
Barley has been around for centuries. Food experts at Purdue University state that barley was one of the grains found during excavation of the Egyptian pyramids. Spanish explorers are credited for bringing the grain to America. Since then, barley has had many uses, most commonly for livestock feed and beer and whiskey.
But the health benefits of barley go beyond the familiar uses.
Barley is valuable in that it contains both insoluble fiber and soluble fiber. Insoluble fiber, the kind that does not dissolve in water, is known for keeping people regular.
Soluble fiber, in contrast, absorbs water and starts to gel. This action is thought to help decrease both LDL cholesterol and total cholesterol. LDL cholesterol is the type that can build up on artery walls.
The soluble fiber in barley is called beta glucan. This particular fiber is also found in oats. Research has shown that beta glucan can help lower cholesterol. Barley is the richest source of this fiber.
Besides lowering cholesterol, barley has been shown to slow the absorption of sugar. This could be helpful for those with or at risk for type 2 diabetes. There is also some evidence that eating barley can improve blood pressure.
To get the most cholesterol-lowering benefits from soluble fiber, people are encouraged to have three grams of this fiber every day. According to the nutrition label on Quaker Pearled Barley, a one-half cup of barley provides 160 calories, 0.5 grams total fat, 0 mg cholesterol, five grams total fiber and two grams soluble fiber.
Barley comes with an outer husk. In order to be edible, the outer cover needs to be removed. How much the grain is processed to remove this coating affects how much fiber is available.
The barley commonly found in stores is pearled barley. If the variety is lightly pearled and light brown in color, then it qualifies as a whole grain. If the pearled barley is more highly refined and white in color, then the product is not considered a whole grain. However, even pearled barley packs a nutritional punch. And it may be the one to try first if one is not familiar with eating barley in foods other than soup.
Hulled or whole grain barley has just the outer portion of the husk removed and provides more nutrients than the pearled versions. Hulled barley is not as available as pearled barley but may be found in health food stores or from online venders.
Barley recipes are becoming popular with the emphasis on eating whole grains. Consider these suggestions if you are new to this grain.
- Prepare with juice or broth instead of water for added flavor.
- Add to a salad for a chewy texture. Variations with flavored vinegars are delicious.
- Use barley as a substitute for rice in risotto.
- Replace all or part of rice with barley in casseroles or side dishes.
- Add to meatloaf or stuffed pepper mixtures.
Visit the National Barley Food Council for more information and ideas.
Photo Credit: rakratchada/FreeDigitalPhotos.net
The articles written by Andrea Wenger, Birmingham Diets Examiner, are for informational purposes only and are not to be used in the place of medical advice. Please contact a licensed physician or other medical professional before changing any health care routine or before starting any diet, fitness, or exercise program. Although every effort has been made to include the most current information, new information is released daily and may cause some recommendations to change.
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