Whats good about Barley ?

A kind of grass, Barley is a great source of carbohydrate, and can grow with very little rain. First farmed around 10,000 BC people used to eat it as a porridge, soup or bread. Barley is great in that not only do you eat the seeds, you can use the rest of the plant for weaving. So this multipurpose product has been popular for a very long time.

Barley is currently the world's fourth most important crop and an important staple in many countries. Though the U.S. is the third largest producer of barley, only a small portion reaches the dinner tables. Most of it is sold to farmers for animal feed, while the remainder goes to the production of barley malt for making beer. The animals receive the healthiest of barley's by-products: hay, straw, green fodder, bran and pearlings (the outer layers of the barley that are removed to create pearl barley), barley malt sprouts, the grains that are left after brewers and distillers finish their process, and the hops and yeast left over after brewing beer.

At one point it was believed that barley's tocotrienols, which are part of the vitamin E complex found in the germ, were contributing to human health by inhibiting cholesterol production. Later findings attribute beta-glucans for having the ability to lower serum cholesterol and especially LDL cholesterol. Beta glucans are part of the dietary fiber that make up barley's cell walls throughout the kernel. Though oats contain beta-glucan and have been advertised as the great panacea for lowering cholesterol, some varieties of barley contain up to three times the level of beta-glucans as most varieties of oats.

There are a number of folk remedies claiming that barley water will settle an upset stomach.

Nutritional data

Nutritional data for cooked barley is quite encouraging:

Energy wise one cup (237 ml) of cooked pearled barley contains 193 calories, while the whole-grain (hulled) form contains 270 calories and contains as much protein as a cup (237 ml) of milk. The protein content for pearled Barley is 4 grams; the whole-grain has 7 grams. The pearled carries 44 grams of carbohydrates; the whole-grain has 59 grams. Weighing in on the dietary fiber, pearled barley has 9 grams while the whole-grain ranks higher with 14 grams. Barley is an excellent source of soluble fiber helpful in lowering cholesterol and in preventing constipation.

The all-important minerals calcium, potassium, and phosphorous also find higher figures in the whole grain variety. The pearled form has 17 mg calcium, the whole-grain 26 mg. Phosphorous scores for the pearled barley show 85 mg with the whole-grain at 230 mg. Potassium content for the pearled form is 246 mg while the whole grain has 230 mg.

The most nutritious form of barley is Hulled Barley. Having only the outermost hull removed and its bran still intact it is nutrient dense and high in fiber. It's also full of important trace minerals such as iron and contains a range of B vitamins. The cooking time is longer than for other types of barley but the nutritional benefits are worth the extra time and it has a distinct nutty flavor and brownish color.

Pearl Barley or Pearled Barley is the most common form and is sold in most supermarkets. The grains have a pearly white color because the outer hulls including the bran have been removed. Though pearled barley cooks in less time than the whole grain hulled form, many of its nutrients are scoured away along with the bran leaving it slightly less nutritious but still rich in protein and high in fiber.

Quick Barley, or instant barley is pearl barley that is pre-steamed then dried, shortening the cooking time considerably, about 10 to 12 minutes.

Barley Flakes, Pressed Barley, or Rolled Barley have the appearance of rolled oats and are often included in muesli-type cereals. Since barley flakes are a favorite grain of the Japanese and Koreans, they can often be found at Asian markets as well as health food markets.

Barley Flour is hulled barley that is finely ground and has a lightness and delicate sweetness. Since barley has such a low-gluten content, it is frequently blended with other flours in baking. Health food markets are likely to stock barley flour.

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Whats good about Barley ?

Nutritional data

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