Unlocking the Powerful Health Benefits of Barley
Barley has been an essential part of human diets for thousands of years, with a rich history in cooking across various cultures. It is one of the earliest cultivated grains, dating back to around 10,000 years ago in the Fertile Crescent of the Middle East. Ancient civilizations like the Sumerians, Egyptians, and Greeks relied on barley as a staple food. In ancient Egypt, it was used to make bread and porridge, while in Greece, it was often ground into flour to create cakes and other baked goods. The Romans also valued barley for its nutritional benefits, incorporating it into soups, stews, and as a key ingredient in their diets.
Over time, barley spread across the globe, being used in diverse culinary traditions, from European stews and soups to Middle Eastern pilafs and Asian confections.
One of its most famous uses though is making…
Beer!
Known for its rich, nutty flavor and high fermentation potential, barley is malted to convert its starches into sugars, providing the essential building blocks for beer.
This nutty flavor, along with its chewy texture and ease of use, make barley an ideal grain to add to any meal. Some popular ways to cook with barley include using it in soups, stews, salads, risotto, porridge, breads, and baked goods.
Barley (hordeum vulgare) ranks fourth among cereals in terms of globally cultivated hectares, and is growing in popularity in cooking, though it is not as commonly used as other grains like rice, quinoa, or wheat in many everyday kitchens. However, its use is expanding as people become more health-conscious and seek out whole grains with higher nutritional value.
Why Eat Barley?
Barley keeps well, is reasonably priced, and nutrient dense. It’s really a no-brainer when stocking your pantry with healthy grains. I like to keep the pearl barley on hand. Because it has the outer, tough hull removed it cooks quicker which, for me, is an acceptable trade off for the slight decrease in nutritional value.
Here are some of barley’s health benefits that are contributing to its popularity:
High in Resistant Starch: Barley grains have the most resistant starch of any cereal crop. It is called resistant because it resists digestion in the small intestine and travels to the large intestine (colon) where it stimulates the growth of beneficial bacteria in your gut: mainly bifidobacteria and lactobacilli. These bacteria ferment the starch and produce short chain fatty acids (SCFAs), particularly butyrate, that not only improve gut health, but reduce inflammation, and support your immune system which is a definite plus during the winter season.
It can also help to control blood sugar levels by slowing down glucose absorption in the blood. A must have for those who are experiencing insulin resistance or type 2 diabetes.
Rich in Nutrients: Barley contains a variety of minerals including magnesium, calcium, zinc, iron, potassium, phosphorus, and zinc. Stressed or fighting a cold? According to the USDA database, one cup of cooked, pearl barley has 34.5 mg of magnesium (11% RDA women, 8% RDA men) and 1.29 mg of zinc (16% RDA women, 12% RDA men). Both of these minerals support your immune system helping your body to defend against infections and support the production of energy within the cells. Additionally, magnesium calms your nerves helping you to manage stress and improves your sleep quality while zinc contributes to maintaining healthy skin, hair, and eyes.
Reduces Cholesterol: According to studies, barley is as good as, or better than, oats with its cholesterol-lowering effects because it contains about three times as much fiber per serving as oats. It is a rich source of the soluble fiber known as beta-glucans which form a gel-like substance in the digestive tract.
Beta-glucans play a crucial role in reducing both low-density lipoprotein (LDL) cholesterol levels, often referred to as "bad" cholesterol, and triglycerides without affecting high-density lipoprotein (HDL) cholesterol levels, the “good” cholesterol. This fiber binds to cholesterol in the digestive system, helping to remove it from the body before it can enter the bloodstream.
Additionally, this study showed that eating barley not only reduced LDL cholesterol but also visceral fat levels. Visceral fat is a type of body fat that is stored within the abdominal cavity, surrounding vital organs like the liver, pancreas, and intestines. Unlike subcutaneous fat, which is found just beneath the skin, visceral fat poses significant health risks, including heart disease, type 2 diabetes, and certain cancers. It can disrupt hormones and inflammation, which affects metabolism leading to insulin resistance and other health complications.
Improves Gut Health: One cup of cooked barley contains approximately 6 grams of fiber. It is a good source of both types of fiber: soluble and insoluble. When soluble fiber combines with water it form a gel-like substance that increases fecal bulk leading to regular bowel movements. It improves digestion and reduces hunger which is great if you’re looking to eat less and drop some weight. The change in gut bacteria, mentioned above, helps your body use sugar better and store less fat. These bacteria ferment the fiber to produce short chain fatty acids (SCFAs).
SCFAs keep the bowels healthy by reducing inflammation and giving energy to its cells so the colon can maintain a strong gut lining. They decrease the colon’s pH level which creates a great environment for the good bacteria, improving your gut health. A low pH helps you digest and absorb nutrients better and protects against harmful bacteria, lowering your risk of digestive problems.
Maintaining low pH levels also supports regular bowel movements and efficient waste elimination, which are essential for feeling good. A balanced gut pH may also strengthen your immune system, helping you fend off common illnesses.
Herb Spotlight
PARSLEY
Parsley (Petroselinum crispum) belongs to the carrot (Apiaceae) family, and is believed to be cultivated from the original wild plant found in the Mediterranean Blue Zone of Sardinia, Italy. There are three well-known varieties: curly-leaf (often used as a plate garnish), flat-leaf (used in cooking with its stronger flavor), and root parsley (popular in European cuisines). It is a biennial plant that flowers in its second year of growth.
The reason why restaurants include a parsley garnish on your plate is not only because it provides a pop of vibrant color but also because it’s a natural breath freshener that neutralizes flavors lingering on your palate, particularly garlic. This is attributed to its high chlorophyl content. Its leaves are used both fresh and dried and it is the main ingredient in the French classical bouquet garni (bundle of parsley, thyme, bay leaf) used the flavor stocks and soups and fines herbes (parsley, chives, tarragon, chervil) which are an essential element in many French recipes.
Parsley is a well-known folk medicine beloved for its nutritional and medicinal benefits. Here’s why you should include it in your diet:
Rich in Vitamins: Parsley is particularly rich in vitamins A, C, and K, which are crucial for vision, immune function, and blood clotting respectively. Vitamin A is important for your skin health and may improve skin conditions like acne which is why it is found in many face creams and serums. Vitamin C is a rockstar antioxidant that protects your cells from damaging free radical molecules by giving them electrons to make them harmless. When it comes to supporting bone and heart health, Vitamin K is the go to and just 2 tablespoons of chopped parsley provides all you need each day.
Keeps Kidneys Healthy: Parsley acts like a diuretic by prohibiting the reabsorption of potassium and sodium ions in the kidneys. This means that these ions are removed in the urine resulting in a greater urine output because water follows these ions leading to the diuretic effect. Potassium helps to balance sodium levels in the body, promoting the excretion of sodium through the urine. Because parsley is also a rich source of potassium, this effect doesn’t reduce potassium levels in body, just sodium.
Your kidneys filter your blood to get rid of excess water and metabolic wastes and when the urine is concentrated, the minerals can collect in the kidneys and form kidney stones. So increasing urine output reduces the chance of developing kidney stones.
Contains Cancer Fighting Compounds: Parsley is a rich source of bioactive compounds called flavonoids. Flavonoids are known for their antioxidant properties and one of the key ones found in parsley, apigenin, has been extensively studied for its potential to effectively inhibit cancer cell growth and induce apoptosis, which is the process of programmed cell death, in malignant cells that pose a threat to health. Parsley is one of the richest sources of this compound.
Due to its antioxidant properties, Apigenin supports your immune system as well by reducing inflammation and preventing cellular damage.
Additionally, parsley is notably high in vitamin C, along with various flavonoids, which work synergistically to further enhance its remarkable ability to combat oxidative stress and inflammation—both of which are strongly linked to the progression of cancer and related diseases.
Lowers Blood Pressure: Parsley contains nitrates which are compounds that can help dilate blood vessels, improving blood flow and potentially reducing blood pressure. The nitrates are converted to nitric oxide which is known for its vasodilatory effects.
As mentioned above, parsley is a diuretic. This diuretic effect can contribute to an antihypertensive effect because blood volume and therefore blood pressure is reduced.
There is limited research on the health affects of parsley in people, but animal studies show that it acts like a calcium channel blocker medication whose purpose is to relax and dilate blood vessels, thus reducing blood pressure.
Let’s get cooking!
Barley is a versatile grain with several varieties, each offering unique flavors and textures suited for different cooking purposes. Here are the most common types of barley used in cooking:
Pearl Barley is the most commonly found variety. It has been polished to remove its outer bran layer, which makes it quicker to cook and gives it a smoother, lighter texture. It’s ideal for soups, stews, salads, and pilafs. It’s often used as a substitute for rice or couscous in various dishes.
Hulled Barley (or Whole Barley): is less processed than pearl barley, retaining its bran layer. This makes it more nutritious, with higher fiber and protein content. However, it takes longer to cook. Because it has a chewier texture and nutty flavor, hulled barley works well in hearty soups, salads, or as a side dish. It’s also a great choice for breakfast porridges.
Barley Flakes: are steamed and flattened barley grains, similar to rolled oats. They cook much faster than whole or pearl barley. They are perfect for making hot cereals or adding to baked goods like bread and cookies.
Barley Grits (or Cracked Barley): are made by crushing barley into coarse pieces, much like cracked wheat or bulgur. It has a texture that holds up well in cooking. It’s used in dishes like pilafs, stuffing, and porridge, providing a hearty, slightly chewy texture.
Barley Flour: is barley that has been ground into flour. It has a mild, slightly nutty flavor and is often combined with other flours in baking. It’s is used in baking breads, pancakes, muffins, and cookies. It adds a unique flavor and density to baked goods.
Each variety of barley offers different textures and cooking times, so it's important to choose the right type depending on the dish you are preparing.
Turkey Mushroom Barley Soup
Turkey Mushroom Barley Soup is a hearty and comforting dish that combines tender turkey, earthy mushrooms, and nutty barley in a savory broth. The turkey provides lean protein, while the mushrooms add depth of flavor and the barley offers a chewy, satisfying texture.
This soup is both nutritious and filling, making it a perfect meal for colder months or when you're craving something warm and wholesome. Often enhanced with aromatic vegetables like carrots, onions, and celery, and seasoned with herbs such as thyme and rosemary, turkey mushroom barley soup is a delicious and well-balanced option for a cozy lunch or dinner.
Turkey Mushroom Barley Soup
Ingredients
- 2 tsp avocado or olive oil
- 1/2 cup small diced celery
- 1/2 cup small diced onion
- 1/2 cup small diced carrot
- 2 cloves garlic, minced
- 3 cups thinly sliced mushrooms
- 12 ounces diced, cooked turkey meat
- 2/3 cup barley
- 1/4 tsp dried tarragon
- 1/4 tsp dried thyme
- 1 bay leaf
- 4 cups turkey, chicken, or vegetable stock
- salt and pepper to taste
Instructions
- Heat the oil in a soup pot over medium heat. Add the celery, onion, carrot and garlic and cook until tender about 3 minutes.
- Add the remaining ingredients and bring to a boil.
- Reduce the heat so the soup is simmering.
- Simmer for 20 - 30 minutes until the barley is tender.
- Store leftovers in the refrigerator or freezer.
Nutrition Facts
Calories
270Fat
5 gSat. Fat
1 gCarbs
32 gFiber
7 gNet carbs
25 gSugar
6 gProtein
26 gSodium
1118 mgCholesterol
57 mg
If you’ve still got some leftover turkey, try my recipe for Turkey Waldorf Salad!
Barley, Beet, and White Bean Salad
Barley, Beet, and White Bean Salad is a vibrant, nutritious dish that combines hearty barley, earthy roasted beets, and protein-packed white beans. To make it, cook barley until tender, roast beets until soft, and combine them with cooked white beans. Add a few crunchy ingredients and toss with fresh parsley and a tangy dressing made from olive oil, lemon juice, honey, and Dijon mustard. This salad is a delicious, filling, and colorful addition to any meal!
Barley, Beet, and Bean Salad
Ingredients
- Juice of 1/2 lemon (2 tbsp)
- 1 tbsp olive oil
- 1/2 tsp Dijon mustard
- 1/2 tsp honey
- 1/16 tsp garlic powder
- salt and pepper to taste
- 1 cup chopped kale
- 1 cup cooked pearl barley
- 1 cup roasted beets, diced (canned is fine)
- 1/2 cup white beans (drained and rinsed if canned)
- 1/2 avocado, peeled and diced
- 1/4 cup fresh or frozen pomegranate seeds
- 1/4 cup feta cheese crumbles
- 3 tbsp finely chopped almonds
- 3 tbsp finely diced celery
- 2 tbsp chopped fresh parsley
Instructions
- Whisk all ingredients together in a small bowl.
- Place 1 tablespoon of the prepared dressing in a large bowl. Add the chopped kale. Using clean hands, massage the dressing into the kale for 1 - 2 minutes. This will tenderize the kale so it digests better.
- Add the remaining ingredients and the prepared dressing.
- Gently toss to combine.
- Serve.
Nutrition Facts
Calories
499Fat
27 gSat. Fat
5 gCarbs
55 gFiber
15 gNet carbs
41 gSugar
11 gProtein
15 gSodium
404 mgCholesterol
17 mgThere you have it!
Incorporating barley into your meals is a simple and delicious way to boost your nutrition while adding variety to your cooking. It is a wholesome ingredient that complements a wide range of flavors and elevates your meals with its nutty, chewy goodness.
Karen
blog images courtesy of Freepik, recipe images are mine