Learn To Befriend Barley

Getting to Know Barley

You already know that whole-grain foods like brown rice and whole-wheat bread and pasta are beneficial for shedding pounds and staying healthy, but if you’re eating the same ones over and over you could end up in a food rut. One overlooked grain you may want to try is barley. Barley is a versatile grain with more overall nutritional value than rice or wheat, and hulled barley is a particularly rich source of dietary fiber and B vitamins.

Most people would be surprised to find out that the number-one cause of premature aging and disease in the Western world is the over-consumption of food. This is true not only because too much food can make us fat, but also because everything we eat must be processed by our bodies, which requires an expenditure of energy. Because the body has to be continually processing calories, we suffer much wear and tear. Within each cell of the human body, vitamins, minerals, antioxidants, healthful fats, and other important nutrients are the important parts that create energy and repair the wear and tear that our body is continually fighting. The modern diet is extremely abundant in calories, but yet extremely light on these healing, renewing substances. A diet that is calorie-dense yet nutrient-poor has a serious effect on the state of our health, causing us to be overfed and malnourished.

Barley is the most energy-efficient food available in nature, having major implications for those who are concerned with maximizing longevity, avoiding disease, increasing athletic performance, and fighting obesity. Barley is much more than a supplement found at your local health food store, it is a complete food which has been converted into a super food through an all-natural process, making it so powerful and functional that it can be used to nourish those who are struck by famine. Actually, the United Nations uses it as a relief food for those in famine-stricken countries because of its ability to support human life better than any other single food.

Barley transforms into a gel in the GI tract, slowing its passage through the body, which in turn allows maximum nutrient absorption. It also stabilizes glucose levels and is great for use by diabetics. Its composition is unique among others, being extremely energy dense. Barley is often used to improve athletic endurance, help maintain healthy cholesterol levels, control hunger, boost the immune system, and detoxify the blood. It has a very low glycemic index, allowing it be used in low-carbohydrate diets. This super food is rich in soluble fiber and beta-glucans, which explains its healthy effects on cholesterol, blood sugar balance, and the immune system.

Buying Barley

The two most common types of barley are refined pearl barley and unrefined hulled barley. As with refined flour, barley loses its outer hull and bran layer when milled, exposing the pearl-colored balls that give "pearl barley" its name. Unfortunately, this process also removes much of the grain's nutritional content. "Hulled" barley, on the other hand has only the outer hull removed and therefore still has its nutritious bran layer intact, making it an excellent source of dietary fiber. It's also rich in iron and thiamin, as well as some essential trace minerals. While pearl barley is readily available at most grocery stores, you may have to look in health-food or specialty-food stores to locate the more nutritious hulled barley. Scotch barley, or pot barley, are also available in many grocery stores, is a less refined version than pearl, with part of the bran layer remaining after milling.

Storing Barley

Barley, hulled or pearl, should be stored in an airtight container. It can be refrigerated or frozen for up to six months. Barley should remain clean and dry and have a fresh smell.

Using Barley in Cooking

Barley flour gives a cake-like texture to baked goods, but needs to be combined with all-purpose flour for leavened breads. Use 1/4 cup barley flour plus 3/4 cup all-purpose flour to replace 1 cup of all-purpose flour in a leavened (yeast) recipe. In addition to baked goods, barley can be added to soups, stews and salads. It's cooked much like rice; cooking times will vary according to the variety. Hulled barley requires about one hour and 40 minutes to cook in boiling water, whereas pearl barley takes only 45 minutes to cook. For best results, follow the instructions on the package. Cinnamon, garlic, marjoram, parsley, and thyme are flavorings that go very well with barley.