Barley (Barley (Hordeum vulgare L.)Barley is a whole grain commonly used in breads, stews, salads and side dishes. It’s rich in fiber and minerals that support heart, metabolic and digestive health. However, most barley grown in the United States is used for malting rather than for consumption.
Barley is a source of gluten and therefore not suitable for people with celiac disease or gluten sensitivities, but for many people it is a nutritious grain that is worth incorporating into a balanced diet.
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Barley is a source of two soluble fibres found in very few foods: beta-glucan and inulin. These fibres act as prebiotics, helping healthy bacteria grow and thrive in the gut. They also have anti-inflammatory effects on the gut and may help prevent colon cancer.
Research has shown that soluble fiber is particularly beneficial for the gut microbiome because it is easily metabolized by gut microbes and produces beneficial metabolites, which may reduce the risk of constipation, diarrhea, irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and colon cancer.
The soluble fiber in barley, especially beta-glucan, also helps lower cholesterol. About 11% of U.S. adults over the age of 20 have high cholesterol. Because high cholesterol increases the risk of heart disease and stroke, it is important to prevent or control high cholesterol to stay healthy.
Increasing soluble fiber in your diet is one important way to help lower cholesterol. Studies have shown that consuming soluble fiber can reduce low-density lipoprotein (LDL) (bad) cholesterol and total cholesterol by 5-10%.
Research has shown that barley beta-glucan helps lower high-density lipoprotein, or LDL, cholesterol without lowering HDL (good) cholesterol. Barley beta-glucan works by increasing the amount of cholesterol excreted in the stool. One study found that supplementing with 6.5 grams (g) of barley beta-glucan daily for at least four weeks reduced LDL and non-HDL cholesterol levels by 7% compared to a control diet.
Barley is a carbohydrate that can help with blood sugar management for people with diabetes, mainly due to the grain’s fiber and beta-glucan content, which help slow digestion and prevent blood sugar spikes.
A research review found that consuming barley-based cereals improved blood sugar and insulin response compared to cereals made with refined grains.
Another small study found that mixing beta-glucan-rich barley with white rice significantly reduced postprandial blood sugar levels compared with eating white rice alone, in both participants with normal glucose tolerance and those with type 2 diabetes.
Additionally, moderate consumption of whole grains such as barley has been shown to reduce the risk of type 2 diabetes.
Recent studies have shown that barley may reduce inflammation, especially in people with metabolic syndrome, high cholesterol, and other metabolic health issues. This may be due to the grain’s low glycemic index, high content of beta-glucan and resistant starch, and antioxidant properties.
The study also noted that consuming bread made with 40% sorghum and barley flour resulted in higher plasma antioxidant levels than bread made with wheat flour alone. Antioxidants reduce inflammation, so consuming foods such as barley that help increase antioxidant levels can help manage inflammation.
Barley is a grain, so it’s primarily a source of carbohydrates. But because it’s a whole grain, it’s higher in fiber, protein, and minerals than refined grains. While pearled barley isn’t technically a whole grain, it’s the most readily available form of barley and is more nutritious than many other grains.
One cup of cooked pearl barley contains:
- calorie: 193
- carbohydrates: 44 grams
- fat: 0.7 g
- sodium: 5 milligrams (mg)
- fiber: 6 g or 21% of the recommended daily value (DV)
- protein: 3.5 g
- selenium: 13.5 micrograms (mcg) or 25% of the recommended daily intake
- Niacin: 3.2 mg or 20% of the recommended daily intake
- zinc: 1.3 mg or 12% of the recommended daily intake
- Thiamine: 0.13 mg or 11% of the recommended daily intake
- iron: 2 mg or 11% of the recommended daily intake
The same amount also provides plenty of phosphorus, potassium, calcium and magnesium.
The rich nutrients found in whole grains like barley can help prevent heart disease, improve digestive health, and support a healthy metabolism. For example, B vitamins like thiamine and niacin support metabolism and the nervous system. Iron helps prevent and treat iron deficiency anemia, which is common, especially in menstruating people. Magnesium supports bone and muscle health, and selenium supports immune and cellular health.
Additionally, eating high-fiber foods, such as whole grains, can help you meet your recommended fiber intake and support your overall health.
Barley is a source of gluten and is therefore not suitable for people with celiac disease or gluten sensitivity.
Barley is also a source of fructans, a carbohydrate that can cause gas, abdominal pain, bloating, and diarrhea in some people. As a result, barley is not a low FODMAP food, so anyone following a low FODMAP diet, including those with IBS, may want to avoid barley.
Even people without digestive disorders may be sensitive to barley, which is rich in fiber. Suddenly increasing your fiber intake can cause gastrointestinal symptoms such as gas and bloating. If you are not eating much fiber, try gradually increasing your intake of fiber-rich foods, such as barley, as tolerated. Also, be sure to drink enough fluids to keep the fiber circulating in your body.
There are many ways to consume barley and it is available in many forms for different uses. Types of barley include:
- Hulled barley: This whole grain has only had the tough, inedible outer shell removed.
- Barley grits: These are barley grains, with or without husks, cut into several pieces.
- Barley flakes: Like oatmeal, it is made from barley kernels that are steamed, rolled and dried, which shortens the cooking time.
- Barley flour: Barley flour is made by drying and grinding barley. It does not rise like wheat flour, so it is best used in combination with wheat flour.
- Pearl barley: Pearl barley is technically a refined grain rather than a whole grain because the husk and part of the outer bran layer have been removed, but pearl barley is more nutritious than other refined grains and cooks faster than hulled barley.
Barley can be used just like any other whole grain. It’s especially good in stews and soups because of its thickening properties. Here are some ways to include barley in your diet:
- Add cooked barley to salads
- Add barley to stews and soups
- Make porridge using barley flakes instead of oats
- Mix barley flour and wheat flour to make baked goods
- Eat barley as a side dish instead of rice or pasta
Barley is a whole grain with many health benefits, primarily due to its soluble fiber content. Research shows that consuming barley can help regulate blood sugar levels, lower cholesterol levels, improve digestion and reduce inflammation — all of which can lead to a lower risk of chronic diseases like heart disease and diabetes.
Barley is a source of gluten so is not suitable for people with celiac disease or on a gluten-free diet, and barley is not a low FODMAP food so may be irritating for people with IBS.
To incorporate barley into your diet, try adding it to salads, stews, and baked goods, or eat it in place of rice or pasta as a fiber-rich side dish.
