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The Benefits of Barley

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Resembling the wheat berry in appearance, barley is a whole grain with a chewy texture and robust, nutty flavor.  Originally from Ethiopia and Southeast Asia, barley has been cultivated for over 10,000 years.  It is used as a source of food for people and animals, in the production of alcoholic beverages, and barley water is said to contain medicinal properties.

Barley is a great source of EFAs (essential fatty acids) and amino acids, which are the building blocks of protein, and it is loaded with dietary fiber.  It has been shown that a diet rich in propionic acid found in barley’s insoluble fiber helps reduce LDL (or bad) cholesterol.  In animal research, it was concluded that propionic acid inhibits the enzyme HMG-CoA reductase, a component of cholesterol production in the liver. 

Barley also provides other great health benefits.  It supplies a source of food to “friendly” bacteria in the colon, which enhances intestinal health.  Barley is also high in the B vitamin niacin, which provides protection from cardiovascular risk by reducing total cholesterol and helping to lessen the risk of blood clots.  One cup of barley supplies 14.2% of recommended daily niacin.

Barley may also benefit folks who are diabetic.  Whole grains are said to help control blood glucose levels because they take longer to digest, which keeps blood sugars steady.  Also, barley is a rich source of magnesium, a mineral that acts as a co-factor for a multitude of enzymes, including those responsible for the release of glucose and insulin. 

There are many types of barley to be found at your local super market or whole foods store:

• Hulled barley is a chewy form where the outer layer (or hull) of the grain is all that is removed in processing. This product is classified as a whole grain, and requires soaking and cooking.
• Pot/scotch barley is polished to remove its outer hull, but a large portion of the grain remains intact. While technically not classified as a whole grain, pot/scotch barley is still fairly nutritious, making it a popular choice for soups in many countries, hence the name.
• Pearl barley is produced by polishing or “pearling” which removes the grain’s bran layer (and sometimes inner layer). Pearl barley can be found in various forms:  regular, medium, fine, and baby, with an increasing loss of nutrients. It is more refined and cooks quicker than hulled barley but is much lower in nutrients and is not classified as a whole grain.
• Barley flakes are sliced, flattened and similar in shape to rolled oats. They can be processed from hulled or pearl barley, which accounts for differences in nutritional value.
• Barley grits are visually similar to bulgur wheat and are made from toasted and cracked barley.  Similar to flakes, grits can be made from hulled or pearl barley, containing differences in nutrients provided.

In addition to food sources, barley is also available in supplement form.   Choose an organic, whole-leaf powder barley supplement, which preserves the natural plant fibers of the whole barley plant for optimum health benefit and high-fiber content.

Sources:

http://www.healthcastle.com/barley.shtml

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=127