Hulless Barley

Barley is an essential staple in any healthy diet, and its nutritional profile makes it great for people of all ages. With a high vitamin and fiber content, barley is a great low-fat choice for athletes and those looking to watch their figure. However, there are three main types of barley that each have slightly different nutritional profiles and benefits.

Hulless barley is one of the most minimally processed forms of the grain around, and it provides all of the essential vitamins and minerals that are often lost with more processed barleys. Hulless barley is grown in the same way as more traditional types (like hulled barley,) except the hull (which is an inedible shell) is so loose that it naturally falls off during harvesting. Because of this, hulless barley can be labeled as a whole grain without having to go through the extra process of stripping any excess hull. 

With hulless barley, you’re getting all of the edible components of barley along with all of the nutrients they provide. Some forms of processing remove most of the minerals and fibers that make barley so healthy, and it’s important to know which type of barley is best for your diet and recipes. With this guide, you’ll learn everything you need to know about the benefits of hulless barley and how you can cook it today!

The Nutritional Profile of Hulless Barley 

Hulless barley has a great nutritional profile that works for diabetics, those wishing to lose weight, and athletes desiring strength before a performance. With just one cup of barley, you’re getting many essential components of a healthy diet including:

• 23 grams of protein
• 6% calcium
• 30% vitamin b-12
• 61% magnesium
• Roughly 650 calories
• 32 grams of fiber
• 1.2 grams of sugar
• 4 grams of healthy fats
• And zero cholesterol

Hulless barley is a heart-healthy food that keeps you full without unhealthy fats or sugars. Its low sugar and cholesterol content help to keep blood sugar levels healthy and stable, and its high protein content is great for athletes and vegetarians. Plus, fiber is an essential part of any healthy diet, and hulless barley provides a stunning amount per cup compared to most processed cereals. 

Hulless Barley Compared to Hulled Barley

Both hulless and hulled barley are considered whole grains and have a great nutritional profile. However, hulled barley has slightly less fiber and is more processed compared to hulless barley. This is because the hull must be mechanically removed from hulled barley before it becomes edible, and this process can end up removing more of the fiber from the barley while also aging it slightly. 

For the consumer, the main choice between both types of barley come down to the price in the local area. Both grains taste similar when cooked or added into a meal, and even the price should be relatively equal when purchased in bulk. The small difference in fiber is negligible, but for pure nutritional power, hulless barley does come out ahead. 

Hulless Barley Compared to Pearled Barley

Pearled barley is closer to hulled barley in that the hull is mechanically removed before being sold. Yet pearled barley is even more processed since the final grain is washed and polished to give it a more appetizing appearance and refined taste. One of the main drawbacks of pearled barley is that it loses more fiber, vitamins, and minerals during the polishing process. It’s still a healthy food, but it’s generally not worth choosing over hulless or hulled varieties. 

Which Barley is the Healthiest?

While all barley varieties are considered healthy due to their vitamins, minerals, and strong fiber content, hulless barley may be the healthiest since it’s the rawest and most natural of the bunch. Hulled barely is very similar in its nutritional profile, but pearled barley does lose a lot of its fiber and mineral content due to the extra processing. If you’re looking to enhance your diet and add some new flavor to your meals, it’s worth searching for hulless or at least hulled barley before opting for the more processed and less natural varieties. 

How to Cook Hulless Barley 

Hulless barley is as simple to prepare as any other barley variety, and you can make it before each meal or all at once to save for later. In general, you’ll want to use three cups of water for each cup of barley. Simply boil the water with a pinch of salt in a metal pot, and then add the barley once the water reaches a boil. 

Once boiling, close the pot and turn the heat down to a lower setting. Let the barley simmer for roughly 45 minutes to an hour, and wait for most of the water to be absorbed by the barley before removing the pot from the stove. Then, allow the barley to cool down for about five minutes before straining it to remove any excess water. 

Once you complete this, you can add the cooked barley to a number of soups, porridges, salads, and other healthy meals and snacks. You can even eat it plain by mixing it with brown sugar or cinnamon for a deliciously healthy breakfast. Barley is a cheap nutritional powerhouse that goes perfectly with a number of dishes, and hulless barley remains one of the best ways to enjoy this essential grain today!