| Barley is a wonderfully versatile cereal grain with a rich nutlike flavor and
its gluten content gives it an appealing chewy, pasta-like consistency. Its appearance
resembles wheat berries, although it is slightly lighter in color. Sprouted barley
is naturally high in maltose, a sugar that serves as the basis for both malt
syrup sweetener and when fermented, as an ingredient in beer and other alcoholic
beverages.
Health Benefits
When the weather's cold, a big pot of soup simmering on the stove warms the
heart as well as the hearth. Adding some whole grain barley to the pot will
improve your health along with the flavor of whatever soup or stew you're cooking.
In addition to its robust flavor, barley's claim to nutritional fame is based
on its being a very good source of fiber and selenium, and a good source of
phosphorus, copper and niacin.
Barley's Fiber for Regularity, Lower Cholesterol
and Intestinal Protection
Wish you were more regular? Let barley give your intestinal health a boost.
In addition to providing bulk and decreasing the transit time of fecal matter,
thus decreasing the risk of colon cancer and hemorrhoids, barley's dietary
fiber also provides food for the “friendly” bacteria in the
large intestine. When these helpful bacteria ferment barley's insoluble fiber,
they produce a short-chain fatty acid called butyric acid, which serves
as the primary fuel for the cells of the large intestine and helps maintain
a healthy colon. These helpful bacteria also create two other short-chain fatty
acids, propionic and acetic acid, which are used as fuel
by the cells of the liver and muscles.
The propionic acid produced from barley's insoluble fiber may also
be partly responsible for the cholesterol-lowering properties of fiber. In
animal studies, propionic acid has been shown to inhibit HMG-CoA
reductase, an enzyme involved in the production of cholesterol by the
liver. By lowering the activity of this enzyme, propionic acid helps
lower blood cholesterol levels.
In addition, barley's dietary
fiber is high in beta glucan, which helps to lower cholesterol
by binding to bile acids and removing them from the body via the feces. Bile
acids are compounds used to digest fat that are manufactured by the liver
from cholesterol. When they are excreted along with barley's fiber, the liver
must manufacture new bile acids and uses up more cholesterol, thus lowering
the amount of cholesterol in circulation. Soluble fiber may also reduce the
amount of cholesterol manufactured by the liver.
Lastly, when barley provides insoluble fibers that feed friendly bacteria
in the digestive tract, this helps to maintain larger populations of friendly
bacteria. In addition to producing the helpful short-chain fatty acids described
above, friendly bacteria play an important protective role by crowding out
pathogenic (disease-causing) bacteria and preventing them from surviving in
the intestinal tract. Barley's fiber can prevent or help with a number of different
conditions. For example, when barley's fiber binds to and removes cholesterol-containing
bile, this can be very beneficial for people struggling with heart disease
since it forces the body to make more bile by breaking down cholesterol, thus
lowering cholesterol levels.
A study published in the September 8, 2003 edition of the Archives of Internal
Medicine confirms that eating high fiber foods, such as barley, helps
prevent heart disease. Almost 10,000 American adults participated in this study
and were followed for 19 years, during which time 1,843 cases of coronary heart
disease (CHD) and 3,762 cases of cardiovascular disease (CVD) were diagnosed.
People eating the most fiber, 21 grams per day, had 12% less CHD and 11% less
CVD compared to those eating the least, 5 grams daily. Those eating the most
water-soluble dietary fiber fared even better with a 15% reduction in risk
of CHD and a 10% risk reduction in CVD.(December 3, 2003)
The fiber in barley can also help to prevent blood sugar levels from rising too
high in people with diabetes. For Irritable Bowel Syndrome sufferers, barley's
fiber can add bulk to the stool, thereby reducing the discomfort of either diarrhea
or constipation.
Prevent Cancer with Barley's Fiber and Selenium
For people worried about colon cancer risk, barley packs
a double punch by providing the fiber needed to minimize
the amount of time cancer-causing substances spend
in contact with colon cells, plus being a very good
source of selenium,
which has been shown to reduce the risk of colon cancer
significantly.
A cup of cooked barley provides 66.2% of the daily value for selenium, an
important benefit since many Americans do not get enough selenium in their
diets, yet this trace mineral is of fundamental importance to human health.
Selenium is an essential component of several major metabolic pathways, including
thyroid hormone metabolism, antioxidant defense systems, and immune function.
Accumulated evidence from prospective studies, intervention trials and studies
on animal models of cancer have suggested a strong inverse correlation between
selenium intake and cancer incidence. Several mechanisms have been suggested
to explain the cancer-preventive activities of selenium. Selenium has been
shown to induce DNA repair and synthesis in damaged cells, to inhibit the proliferation
of cancer cells, and to induce their apoptosis, the self-destruct
sequence the body uses to eliminate worn out or abnormal cells.
In addition, selenium is incorporated at the active site of many proteins,
including glutathione peroxidase, which is particularly important
for cancer protection. One of the body's most powerful antioxidant enzymes, glutathione
peroxidase is used in the liver to detoxify a wide range of potentially
harmful molecules. When levels of glutathione peroxidase are too low,
these toxic molecules are not disarmed and wreak havoc on any cells with which
they come in contact, damaging their cellular DNA and promoting the development
of cancer cells.
Not only does selenium play a critical role in cancer prevention as a cofactor
of glutathione peroxidase, selenium also works with vitamin E in numerous
other vital antioxidant systems throughout the body. These powerful antioxidant
actions make selenium helpful for the prevention not only of cancer, but also
of heart disease, and for decreasing the symptoms of asthma and arthritis.
Barley's Copper Can Benefit Arthritis Sufferers
Copper, another trace mineral supplied by
barley, may also be helpful in reducing the symptoms
of rheumatoid arthritis. Copper is
an essential cofactor of a key oxidative enzyme called superoxide dismutase. Superoxide
dismutase disarms free radicals produced within the mitochondria (the
energy production factories within our cells). Copper is also necessary for the
activity of lysyl oxidase, an enzyme involved in cross-linking collagen
and elastin, both of which provide the ground substance and flexibility in blood
vessels, bones and joints. One cup of cooked barley provides 25.6% of the daily
value for copper.
Development
and Repair of Body Tissue
The phosphorus provided by barley plays
a role in the structure of every cell in the
body. In addition to its role in forming the
mineral matrix of bone, phosphorus is an essential
component of numerous other life-critical compounds
including adenosine triphosphate or
ATP, the molecule that is the energy currency
of the body. Phosphorus is an important component
of nucleic acids, the building blocks of the
genetic code. In addition, the metabolism of
lipids (fats) relies on phosphorus, and phosphorus
is an essential component of lipid-containing
structures such as cell membranes and nervous
system structures. A cup of cooked barley will
give you 32.9% of the daily value for phosphorus.
Additional Protection Against Atherosclerosis
Yet another reason to increase your intake of barley
is that, in addition to its fiber, barley is also
a good source of niacin,
a B vitamin that provides numerous protective actions
against cardiovascular risk factors. Niacin can
help reduce total cholesterol and lipoprotein
(a) levels. (Lipoprotein (a) or Lp(a)
is a molecule composed of protein and fat that
is found in blood plasma and is very similar to
LDL cholesterol, but is even more dangerous as
it has an additional molecule of adhesive protein
called apolioprotein (a), which renders
Lp(a) more capable of attaching to blood vessel
walls.
Niacin may also help prevent free radicals from oxididizing
LDL, which only becomes potentially harmful to blood
vessel walls after oxidation. Lastly, niacin can help
reduce platelet aggregation, the clumping together
of platelets that can result in the formation of blood
clots. One cup of barley will supply you with 20.3%
of the daily value for niacin.
Description
Barley is a wonderfully versatile cereal grain with
a rich nutlike flavor and an appealing chewy, pasta-like
consistency, the result of its gluten content. Its
appearance resembles wheat berries, although it is
slightly lighter in color. Sprouted barley is naturally
high in maltose, a sugar that serves as
the basis for both malt syrup sweetener and when
fermented, as an ingredient in beer and other alcoholic
beverages.
Barley can be found in the market in various different
forms:
-
Hulled barley: While the indigestible hull of
the barley grain is removed, the bran is left intact,
so hulled barley features a superior nutritional
content compared to other forms of barley.
-
Pearl barley: The whole barley grain has be intensely
milled to produce pearl barley, which results in
the removal of both its outer hull and its fiber-rich
bran layer.
-
Pot/scotch barley: This form of barley undergoes
more extensive milling than the hulled variety,
but is still less processed than the pearled form
and therefore retains a portion of its bran layer.
-
Barley flakes: Flattened and sliced, barley flakes
are similar in shape to rolled oats.
-
Barley grits: Barley that has been toasted and
cracked, barley grits are similar in appearance
to bulgar.
The Latin name for barley is Hordeum vulgare.
History
Barley originated in Ethiopia and Southeast Asia,
where it has been cultivated for more than 10,000
years. Barley was used by ancient civilizations as
a food for humans and animals, as well as to make
alcoholic beverages; the first known recipe for barley
wine dates back to 2800 BC in Babylonia. In addition,
since ancient times, barley water has been used for
various medicinal purposes.
Barley played an important role in ancient Greek
culture as a staple bread-making grain, as well as
an important food for athletes, who attributed much
of their strength to their barley-containing training
diets. Roman athletes continued this tradition of
honoring barley for the strength that it gave them.
Gladiators were known as hordearii, which
means “eaters of barley”. Barley was
also honored in ancient China as a symbol of male
virility since the heads of barley are heavy and
contain numerous seeds.
Since wheat was very expensive and not widely available
in the Middle Ages, many Europeans at that time made
bread from a combination of barley and rye. In the
16th century, the Spanish introduced barley to South
America, while the English and Dutch settlers of
the 17th century brought it with them to the United
States.
Today, the largest commercial producers of barley are
Canada, the United States, the Russian Federation,
Germany, France and Spain.
Safety
Barley and the Gluten Grains
Barley is a member
of a non-scientifically established grain group
traditionally called the "gluten
grains". The idea of grouping certain grains
together under the label "gluten grains" has
come into question in recent years as technology
has given food scientists a way to look more closely
at the composition of grains. Some healthcare practitioners
continue to group wheat, oats, barley and rye together
under the heading of "gluten grains" and
to ask for elimination of the entire group on a wheat-free
diet. Other practitioners now treat wheat separately
from these other grains, including barley, based
on recent research. Wheat is unquestionably a more
common source of food reactions than any of the other "gluten
grains," including barley. Although you may
initially want to eliminate barley from your meal
planning if you are implementing a wheat-free diet,
you will want to experiment at some point with re-introduction
of this food. You may be able to take advantage of
its diverse nutritional benefits without experiencing
an adverse reaction. Individuals with wheat-related
conditions like celiac sprue or gluten-sensitive
enteropathies should consult with their healthcare
practitioner before experimenting with any of the "gluten
grains," including barley.
Other Safety Issues
Barley is not included in the
list of 20 foods that most frequently contain pesticide
residues, and is also not known to contain goitrogens,
oxalates, or purines.
Nutritional Profile
Introduction
to Food Rating System Chart
The following
chart shows the nutrients for which this food is either
an excellent, very good or good source. Next to the
nutrient name you will find the following information:
the amount of the nutrient that is included in the
noted serving of this food; the %Daily Value (DV) that
that amount represents (similar to other information
presented in the website, this DV is calculated for
25-50 year old healthy woman); the nutrient density
rating; and, the food's World's Healthiest Foods Rating.
Underneath the chart is a table that summarizes how
the ratings were devised. For more detailed information
on World's Healthiest Foods' Food and Recipe Rating
System, please visit www.whfoods.com
Barley
1.00 cup
270.00 calories |
| Nutrient |
Amount |
DV
(%) |
Nutrient
Density |
World's Healthiest
Foods Rating |
| dietary fiber |
13.60 g |
54.4 |
3.6 |
very good |
| selenium |
36.40 mcg |
52.0 |
3.5 |
very good |
| tryptophan |
0.12 g |
37.5 |
2.5 |
good |
| copper |
0.64 mg |
32.0 |
2.1 |
good |
| manganese |
0.62 mg |
31.0 |
2.1 |
good |
| phosphorus |
230.00 mg |
23.0 |
1.5 |
good |
World's Healthiest
Foods Rating |
Rule |
| excellent |
DV>=75% |
OR |
Density>=7.6 |
AND |
DV>=10% |
| very good |
DV>=50% |
OR |
Density>=3.4 |
AND |
DV>=5% |
| good |
DV>=25% |
OR |
Density>=1.5 |
AND |
DV>=2.5% |
|
© 2002 The George
Mateljan Foundation
References
-
Bansal HC, Strivastava KN, Eggum BO, Mehta SL.
Nutritional evaluation of high protein genotypes
of barley. J Sci Food Agric 1977 Feb;28(2):157-60.
-
Bazzano LA, He J, Ogden LG, Loria CM, Whelton PK.
Dietary fiber intake and reduced risk of coronary
heart disease in US men and women: the National Health
and Nutrition Examination Survey I Epidemiologic
Follow-up Study. Arch Intern Med. 2003 Sep
8;163(16):1897-904.
-
Delaney B, Nicolosi RJ, Wilson TA et al. Beta-glucan
fractions from barley and oats are similarly antiatherogenic
in hypercholesterolemic Syrian golden hamsters. J
Nutr 2003 Feb 133(2):468-75.
-
Ensminger AH, Esminger, ME, Kondale JE, Robson
JRK. Foods & Nutrition Encyclopedia.
Pegus Press, Clovis, California.
-
Ensminger AH, Esminger M. K. J. e. al. Food
for Health: A Nutrition Encyclopedia. Clovis, California:
Pegus Press; 1986.
-
Fortin, Francois, Editorial Director. The
Visual Foods Encyclopedia. Macmillan, New York.
-
Jood S, Kalra S. Chemical composition and nutritional
characteristics of some hull less and hulled barley
cultivars grown in India. Nahrung 2001 Feb;45(1):35-9.
-
Norbaek R, Brandt K, Kondo T. Identification of
flavone C-glycosides including a new flavonoid chromophore
from barley leaves (Hordeum vulgare L.) by improved
NMR techniques. J Agric Food
Chem 2000 May;48(5):1703-7.
-
Wood, Rebecca. The Whole
Foods Encyclopedia. New
York, NY: Prentice-Hall Press; 1988.
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