The benefits of whole-grain barley may stem from not only its fiber content but also its phytonutrients, which are plant compounds with beneficial effects on health 5. Eating whole grains, such as hulled barley, has been linked to a decreased risk of chronic diseases and death. Hulled barley contains fiber and other plant chemicals that are beneficial for health. Barley is a whole grain that is packed with nutrients.
It doubles in size when it cooks, so keep that in mind when reading the nutrition facts. One-half cup grams of uncooked, hulled barley contains the following nutrients 6 :. The main type of fiber in barley is beta-glucan, a soluble fiber that forms a gel when combined with fluid. Beta-glucan, which is also found in oats, may help lower cholesterol and improve blood sugar control 7. Additionally, barley contains antioxidants such as vitamin E, beta-carotene, lutein and zeaxanthin , which help protect against and repair cell damage caused by oxidative stress 8.
Barley contains many important vitamins, minerals and antioxidants. Barley may help lower blood sugar and insulin levels, which may reduce your risk of diabetes. Whole-grain barley is a good source of fiber , including the soluble fiber beta-glucan, which slows the absorption of sugar by binding with it in your digestive tract 7. In one study in 10 overweight women who ate barley or oats plus glucose, both oats and barley decreased blood sugar and insulin levels.
Additionally, a review of scientific studies has linked whole-grain breakfast cereal consumption — including cereals containing barley — to a lower risk of diabetes A study in 17 obese women with an increased risk of insulin resistance showed that a breakfast cereal containing 10 grams of beta-glucan from barley significantly decreased post-meal blood sugar levels compared to other types of cereals Furthermore, barley has a low glycemic index GI — a measure of how quickly a food raises blood sugar.
Studies have shown that eating barley may lower blood sugar and insulin levels. Additionally, it has a low glycemic index, making it a smart choice for people with high blood sugar. One-half cup grams of uncooked hulled barley packs Dietary fiber increases the bulk of your stool, making it easier to pass through your digestive tract Barley may help relieve constipation.
In one study in 16 people with chronic constipation, 9 grams of a sprouted barley supplement daily for 10 days followed by a doubled dose for 10 days increased both the frequency and volume of bowel movements Additionally, barley has been shown to improve symptoms of ulcerative colitis, an inflammatory bowel disease.
In a six-month study, 21 people with moderate ulcerative colitis experienced relief when given 20—30 grams of a sprouted barley supplement Barley may also promote the growth of good bacteria within your digestive tract. Beta-glucan fiber in barley may help feed healthy gut bacteria, increasing their probiotic activity 17 , In a four-week study in 28 healthy individuals, 60 grams of barley a day increased a beneficial type of bacteria in the gut that may help reduce inflammation and improve blood sugar balance Barley is high in fiber, which is necessary for proper digestion.
Studies have shown that eating barley can reduce constipation, improve symptoms of certain bowel conditions and increase the number of beneficial gut bacteria. This cuts down on processing and ensures that all of the bran and germ are retained. Barley grows well where other main cereal crops do not thrive due to altitude, low rainfall, or poor soil salinity.
Barley ranks fourth in cereal crops production in the United States, behind corn, wheat, and rice. In around a quarter of barley was produced for malt , the majority of the remainder used for animal feed. Though Southwest Asia is largely agreed upon as barleys point of domestication, it may not be the only one. Regardless of origin, barley quickly spread and became an important crop throughout Eurasia. There are more barley remains in Mesopotamian sites than wheat, supporting the hypothesis that barley was food for the masses.
In Ancient Sumeria, there was a god of barley but not of wheat. The Romans fed their gladiators barley , which some attributed to their strength calling the gladiators hordearii, or barley-men. Barley is a versatile grain that can be used in salads, soups, or just served as a side dish. The grain can also be ground into flour and some even drink barley tea. Barley provides fiber, protein, and micronutrients including selenium and niacin.
The grain is inexpensive and stores well, making it a budget-friendly and nutritious addition to your diet. The following nutrition information is provided by the USDA for a one-cup serving about g of cooked, pearled barley.
A one-cup serving of cooked, pearled, barley provides calories, most of which are carbohydrates. You'll consume The rest of the carbohydrates in barley are starch. Pearled barley is most commonly found in supermarkets. But hulled barley is also available in some markets. One cup of hulled barley g provides calories, grams of carbohydrate, One cup of pearled barley yields 4 cups cooked. Barley flour provides about calories per cup g serving. There are grams of carbohydrates, The University of Sydney reports a glycemic index of 35 for pearled barley that has been boiled for 60 minutes.
They also include barley with a glycemic index of 27 making it a low glycemic food , but do not specify how or if it is cooked and whether or not it is pearled.
There is less than one gram of fat 0. Most of the fat is polyunsaturated 0. Barley contains about 3. It provides less protein than some other whole grains.
As a basis for comparison, brown rice provides about 4. Barley is an excellent source of selenium, providing It also it provides 3. Barley is a good source of manganese, providing 0.
You'll also get smaller amounts of thiamin, vitamin B6, riboflavin, folate, phosphorus, zinc, and copper. Barley may provide certain health benefits, but the type of barley you choose can make a difference in these benefits. Many studies conducted about the health effects of barley involve the whole grain hulled variety.
This effect was seen when whole grains were consumed within the context of an energy-restricted diet or healthy dietary pattern. Barley is rich in dietary fiber, providing 6g per one-cup serving as long as you choose the whole grain type.
Barley's fiber content is higher than many other whole grains. For example, brown rice provides 3. Organizations including the American Heart Association and the National Institutes of Health recommend that we make better efforts to consume the recommended dietary intake of fiber. In addition, the USDA Dietary Guidelines for Americans has mentioned that fiber has been a nutrient of public health concern since The current daily value for fiber provided by the FDA is 28 grams per day.
Some cereal grains are known to contain phenolic compounds due to their high antioxidant content. Antioxidants help prevent oxidative stress that occurs in cells when your body is exposed to free radicals. Free radicals occur naturally in the body, but we are also exposed to free radicals in the environment from things like air pollution or cigarette smoke. The phenolic acid profile and antioxidant capacity of barley along with wheat, corn, rice, sorghum, rye, oat, and millet have been shown to provide health-promoting phenolics, flavonoids, and anthocyanins.
Researchers concluded that the presence of these natural antioxidants can play a role in the prevention of chronic diseases such as cardiovascular disease, diabetes, and cancer. The fiber provided by barley can provide certain gastrointestinal benefits. A research review published in the World Journal of Gastroenterology in found that increasing dietary fiber intake can increase stool frequency in those who have constipation.
That review, however, concluded that increased fiber intake did not improve stool consistency, constipation treatment success, laxative use, or painful defecation. Barley is an excellent source of selenium , a nutrient that is important for reproduction and DNA production.
Selenium is particularly important for thyroid hormone synthesis and metabolism. There has been some evidence suggesting that low selenium levels in women may be associated with certain thyroid problems, especially in those who also have low iodine levels. Studies involving selenium supplements have provided inconsistent results. Researchers acknowledge that more studies need to be done to understand the relationship between selenium intake and healthy thyroid function. Selenium also provides antioxidant benefits.
Some preliminary research conducted at the University of Nebraska suggests that the short-term increased intake of whole grains, particularly whole grain barley, brown rice, or a mixture of the two, might promote healthy changes in the gut microbiota that coincide with improvements in systemic inflammation. Barley, like wheat, contains cross-reactive proteins that can trigger allergic reactions separate from gluten sensitivity.
Those with a known allergy to wheat may also have a reaction to barley and vice versa. Allergic symptoms may include hives or skin rash, nausea, stomach cramps, indigestion, vomiting, diarrhea, runny nose, sneezing, headaches, asthma. In rare cases, anaphylaxis can occur which can make it difficult to breathe.
If you are unsure if you might have a wheat or barley allergy, visit your healthcare provider to get personalized advice. Those with celiac disease or non-celiac gluten sensitivity cannot consume barely. When people with celiac disease ingest gluten it can trigger an autoimmune response that affects the villi in their small intestine. Gluten is a protein found in wheat, barley, and rye. If you consume gluten containing grains and have either condition, you may experience symptoms including but not limited to unexplained iron-deficiency anemia, fatigue, bone or joint pain, arthritis, or canker sores inside the mouth.
If you avoid gluten you should also stay away from products made from barley, including malt. While it might be easy to spot "barley" on a food label, malt can be harder to find. It might be listed in the ingredients as maltose, malt sugar, malt syrup, or dextrimaltose. Once you start looking for these words on food labels, you may find that barley is an ingredient used to make a wide range of products.
The high selenium content of barley could potentially be problematic for some.
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