Barley

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Barley

Barley (Hordeum vulgare) is one of oldest cultivated plants in world. The origins of barley are thought to begin in the Near East, although some scientists believe the origins of barley are in Tibet.

Barley was ground into flour for use in bread making until the 15th century. Two row barley was brought to the New England states in the 17th century by English settlers. The six row types were brought to the United States by Dutch settlers.

Barley is a major food source in areas of the world where wheat and other cereal are less adapted. It is the major cereal grain in parts of the Middle East and North Africa.

In the United States, barley is utilized mainly for livestock feed. Plant breeders have developed specific varieties of barley for use in malting and brewing. Barley contains significant quantities of beta-glucans, which are beneficial in human diets.

Barley: A Healthy Heart Solution

Barley isn't just for soup anymore. This grain makes an excellent choice as the starring ingredient in main courses, side dishes, breakfast fare and more. In addition to its versatility, barley is a nutritious food that is high in fiber and low in fat. It's no wonder this centuries old grain is enjoying new found interest among connoisseurs of good food and good health.

Eating barley as part of a healthy diet may help reduce the risk of heart disease by lowering cholesterol. Barley is a rich source of fiber including both soluble and insoluble fiber.

Researchers have identified a type of soluble fiber called beta glucan, as the primary component in barley that is responsible for lowering cholesterol. Clinical studies show that eating whole grain barley or dry milled barley products such as pearl barley, barley flakes and barley flour that provide at least 3 grams of beta glucan soluble fiber per day is effective in lowering total and LDL cholesterol.

Studies also show that increasing daily consumption of this soluble fiber results in even greater total and LDL cholesterol reduction. One fourth cup uncooked pearl barley (about 1 cup cooked) contains approximately 2.5 grams betaglucan soluble fiber. One-half cup uncooked barley flakes contains approximately 2 grams betaglucan soluble fiber. NOTE: These figures are averages only. Be sure to check package labels for soluble fiber content of specific barley products.

FDA Authorizes Barley Health Claim

Barley Made the News...
The Food and Drug Administration (FDA) confirms that including barley in a healthy diet may reduce the risk of heart disease by lowering total and LDL cholesterol. After reviewing scientific evidence, FDA finalized a rule allowing the labels of foods containing barley to carry a health claim specific to soluble fiber and coronary heart disease. May 19, 2006 -- FDA Finalizes Health Claim Associating Consumption of Barley Products with Reduction of Risk of Coronary Heart Disease. Read news release!

Benefits Beyond Cholesterol Reduction

As a source of both soluble and insoluble fiber, barley offers additional health benefits beyond cholesterol reduction. For example, soluble fiber helps maintain blood sugar levels which may be beneficial in preventing or managing type 2 diabetes. Insoluble fiber helps promote regularity and protect against constipation. Also, eating fiber rich foods may help increase satiety or a feeling of fullness. This is important for maintaining a healthy weight and protecting against obesity.

Fiber Through and Through

When it comes to adding fiber to the diet, barley is an excellent choice. That is because both types of fiber -- soluble and insoluble -- are found throughout the entire barley kernel and not just in the outer bran layer. Even though the outer bran layer may be removed in processed barley products such as pearl barley, barley flakes or barley flour, the fiber content remains high. All forms of barley contain soluble and insoluble fiber and provide important health promoting benefits.

Barley Availability

Pearl barley is readily available in most supermarkets and may be found next to dry beans, rice and lentils. Some supermarkets may also carry quick cooking barley. These kernels have been steamed and dried prior to packaging and require less cooking time.
Barley flakes are made from barley kernels that have been steamed rolled and dried. Barley flakes may be cooked as a hot cereal or used as an ingredient in baked goods. They may be found in the bulk foods sections of some supermarkets.
Barley flour may be found in some supermarkets with other packaged flour products or in bulk containers. Barley flour may be used to add fiber to baked goods.
Barley is also used as an ingredient in commercially prepared foods such as ready-to-eat cereals, hot cereals, cereal bars, canned soups and pilaf mixes.

In the Kitchen with Barley

Cook up a batch of pearl barley and add to prepared soups, stews, casseroles and salads for an extra shot of flavor, texture and fiber.
For a heart-healthy change of pace, serve your favorite stir-fry, stroganoff or curry over a bed of steaming hot pearl barley.

Source: American Dietetic Association

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