BARLEY
Typical serving size:
½ cup, cooked (79 g)HOW IT HARMS
WHAT IT HEALS
BARLEY FACTS
Barley is a good source of low-fat, easily digested complex carbohydrate and is most often used in soups and casseroles, where its starch acts as a thickener
Barley also works well in salads
Barley is used to make bread, and it remains a key component in brewing beer
Health Benefits
Cuts risk of heart diseaseThe big bonus of barley is its fiber
It contains the same kind of cholesterol-lowering fiber found in oats, which has been shown to lower cholesterol and cut the risk of heart disease
Its soluble fiber is found throughout the grain, so even refined products like barley flour are beneficial
The niacin (B3) in unrefined barley can also protect against cardiovascular disease and help lower cholesterol
Helps maintain healthy weight
Because the insoluble fiber slows the rate at which food leaves the stomach, barley helps you feel full on fewer calories
Helps manage blood sugar
The soluble fiber in barley helps stabilize blood sugar, making it a good choice for people with diabetes
Protects against cellular damage
Barley is high in selenium, an antioxidant that protects cells from damage, and iron, which is necessary for the production of red blood cells, for good muscle and brain function and preventing anemia
Maintains brain and nervous system health
The thiamin (B1) in unrefined barley helps promote healthy brain activity
B vitamins are also vital for proper nerve function and can help boost metabolism
Health Risks
Allergies
Those with celiac disease and those sensitive to gluten should avoid barley and products containing barley
Allergies
Buying Tips
You can often find whole, hull-less barley in the natural foods section
Storing Tips
QUICK TIP:
Use barley flour Barley flour is higher in fiber than all-purpose flour, so it’s a healthier choiceBecause of its lower gluten content, though, you can’t substitute it for all the flour when baking
In leavened breads, replace one-quarter of the flour with barley flour; in quick breads and cookes, replace up to half