All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Cured Meats

Dates

Eggplants

Eggs

Fennel

BARLEY

Typical serving size:

½ cup, cooked (79 g)

HOW IT HARMS

Allergies

WHAT IT HEALS

Heart disease

Weight gain

Blood sugar swings

Anemia

Muscles and nerves

BARLEY FACTS

When barley is refined, it loses much of its vitamins and minerals

Idaho is a major producer of barley
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 disease
The 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

Substitute barley for rice in pilaf

Mix cooked barley into bean salads

For a healthy side dish, blend fresh, canned, or frozen corn to cooked barley along with olive oil; wine vinegar; chopped fresh basil; salt; pepper; and chopped tomatoes, bell peppers, and onions

Buying Tips

Pearl barley is often used in soups and casseroles as a thickener

Scotch or pot barley is less processed and contains more fiber than pearl barley

Barley meal is produced by grinding barley grains into a meal or flour, which can be used in breads or stirred into soups and casseroles as a thickener

Whole barley is the most nutritious
You can often find whole, hull-less barley in the natural foods section

Storing Tips

To keep your barley fresh, place it in an air-tight container

Can be stored in the refrigerator or freezer for up to 6 months

QUICK TIP:

Use barley flour Barley flour is higher in fiber than all-purpose flour, so it’s a healthier choice
Because 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