Varieties
Whole barley, also called Scotch barley, has intact bran, which is the most nutritious part
of the grain. Pearled barley has been steamed and polished, a process that removes bran and
fiber; it looks like a small, white pearl. Hull-less barley is an heirloom grain with
a denser, chewier texture than hulled or pearled barley. It is also available in grits, flake,
or flour form.
Buying and storing tips
Find prepackaged barley in most natural foods and grocery stores; buy in bulk for maximum
savings. Look for whole barley, not pearled barley, for higher nutrition value. Store barley
in a cool, dry area in a sealed glass or plastic container, away from air, moisture, and
sunlight, which can make the oils go rancid.
Nutritional Highlights
Barley, 1 cup (180g) (pearled, cooked)
Calories: 193
Protein: 3.5g
Carbohydrate: 44.3g
Total Fat: 0.69g
Fiber: 5.9g
*Good source of: Iron (2.1mg),
Selenium (13.5mcg), and Niacin (3.24mg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.
Health benefits and concerns
Celiac disease
Celiac disease (also called gluten-induced enteropathy) is an intestinal disorder caused by
intolerance to gluten, a protein found in wheat, barley,
and rye. While oats contain a substance similar to gluten,
modern research has found that eating moderate amounts of oats does not appear to cause
problems for people with celiac disease. In one of these reports, approximately 95 percent of
people with celiac disease tolerated 50 grams of oats per day for up to 12 months. Strict
avoidance of wheat, barley, and rye usually results in an improvement in gastrointestinal
symptoms within a few weeks, although in some cases improvement may take many months.
Tests of absorptive function usually improve after a few months on a gluten-free diet. Celiac disease is associated with various
degrees of osteoporosis and bone mineral loss.
Long-term adherence to a gluten-free diet ensures normal bone density and is an important
preventive measure in young people with celiac disease.
High cholesterol
Beta-glucan is a complex sugar derived from the cell
wall of oat and barley fiber. Beta-glucan is the key factor for the cholesterol-lowering
effect of oat bran. As with other soluble-fiber components, the binding of cholesterol (and
bile acids) by beta-glucan and the resulting elimination of these molecules in the feces are
very helpful for reducing blood cholesterol.
Irritable bowel syndrome
(IBS)
Limited research has suggested that fiber may help people
with IBS. However, most studies have found that IBS sufferers do not benefit by adding wheat
bran to their diets and some feel worse as a result of wheat bran supplementation. It has been
suggested that the lack of positive response to wheat bran may result from wheat sensitivity,
which is one of the most common triggers for food sensitivity in people with IBS. Rye, brown
rice, oatmeal, barley, vegetables, and psyllium
husk, all good sources of fiber, are less likely to trigger food sensitivities than is
wheat bran. However, except for psyllium, little is known about the effects of these other
fibers in people with IBS.
Psoriasis
Anecdotal evidence suggests that people with psoriasis may improve on a hypoallergenic diet. Three trials have reported that eliminating gluten (found in wheat, rye, and barley)
improved psoriasis for some people. A doctor can help people with psoriasis determine whether
gluten or other foods are contributing to their skin condition.
Rheumatoid arthritis
(RA)
In one trial lasting 14 weeks, a pure vegetarian,
gluten-free (no wheat, rye, or barley) diet was
gradually changed to permit dairy, leading to improvement in both symptoms and objective
laboratory measures of disease.
Health benefits and concerns
for grains
Many health benefits and concerns associated with this food are applicable to other grains.
Read about health benefits and concerns for grains
for a full description.
