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Some foods are not rare, exotic, or expensive. We see them at the grocery store or in our pantries—and, maybe, we even consume them regularly. Still, many of us remain unaware that these seemingly mundane foods are actually incredibly healthy.
Barley is one such wonder. Familiar in our kitchens and ubiquitous in our culinary traditions, the grain is grown throughout Europe and the United States—and it has extraordinary nutritional properties. Read on to learn more about the health benefits of barley, a humble grain that is anything but mundane.
What is barley?
Barley, also known by its scientific name Hordeum vulgare, is a very ancient grain. It was one of the first to be cultivated by humans, with the earliest traces going back as far as the Neolithic period. It was apparently much loved by the ancient Greeks and the ancient Romans, who used it to make bread and soup. Legend even has it that gladiators fed themselves barley before going down to the arena to fight.
Barley is an annual herbaceous plant of the grass family that grows in temperate climates worldwide. Its grains are consumed like rice or wheat, and it is also used to make barley coffee, spirits such as beer and whiskey, and baked goods. In its whole form it has a nutty flavor and chewy texture.
The health benefits of barley
In health-conscious Los Angeles, barley grass juice is celebrated as an elixir of longevity and sipped by wellness fanatics. In Bollywood and beyond, there is also the recent craze for drinking barley water, which devotees say is both hydrating and detoxifying.
But barley is not just a tasty fad—it’s also a healthy food that can benefit the well-being of the entire body. A study published in Clinical Nutrition Research found that barley can lower blood sugar levels, and research shows that substituting brown barley for white rice can even improve post-meal glycemic levels.
It is also a fiber-rich food that keeps the stomach fuller longer, which in turn helps to curb appetite, maintain a healthy weight, and support digestion. And, some research suggests it may even be beneficial for the heart.
Hulled, pearl, or whole barley?
Barley is available in many forms—hulled barley, for example, has undergone a refining process that has stripped it of its rind; while pearl barley is not only hulled, but also bleached. These two common varieties have the advantage of cooking quickly, but they actually contain less beneficial fiber than whole barley. Therefore, it’s better to eat whole barley since it has not undergone any processing and therefore retains all its properties and nutritional values. Barley should be soaked before cooking to reduce natural anti-nutrients.
The nutritional values of barley
100 grams, approximately 319 calories
- Carbohydrates 70%
- Protein 10.3%
- Water 10-12%
- Fibers 8-9%
- Vitamins: E, B1, B2, B3
- Minerals: potassium, magnesium, iron, phosphorus, zinc, calcium and silicon
What is barley good for?
- Offers high level of satiety
- Stimulates digestion and prevents constipation
- According to recent studies, it inhibits the production of bad cholesterol
- Due to the presence of beta-glucans, it regulates blood sugar levels
- It has an anti-inflammatory action on the entire digestive system and promotes intestinal health
- It contains important trace minerals
- Due to the presence of antioxidants and vitamin E, it protects the skin
- Due to its silicon content, it strengthens hair and nails
- It may lower risk of cancer and heart disease
Just one thing note: Barley contains gluten, so it is not suitable for people with celiac disease.
How to cook and season barley
Barley knows no season: it lends itself to the preparation of both summer and winter dishes. In fall and winter, you can add it to veggie or bean soups. Or, channel your culinary flair into creating orzotti (prepared just like risotto) with herbs, mushrooms, squash, or squid ink. In summer, bake a good amount and keep it in the refrigerator, then use it for salads as desired. The possibilities are endless. I always end up making whole-grain barley and avocado salad, which is super simple, nutritious, satiating and rich in vitamin E, omega 3, minerals and antioxidants, a boon for the skin.
Barley and avocado salad recipe
Ingredients:
- Precooked barley (preferably whole grain and organic)
- Half an avocado
- A few basil leaves
- Black sesame, pumpkin and sunflower seeds, toasted
- Red onion
Dressing:
- Half a lemon
- Soy sauce
- Rice or barley molasses
- Extra virgin olive oil
Preparation:
Dice the avocado and red onion into thin strips and mix them with the already cooked barley. In a bowl, mix a teaspoon of miso with olive oil, a few drops of soy sauce and lemon juice, and then pour the dressing over the barley. Mix well, and add the chopped basil leaves and toasted seeds.