Barley Health Benefits, Risks and Tips

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.

Eating Tips
• 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.