Pot Barley

So, what is barley anyway?

Barley is one of those grains you hear about but may not have had the inclination to try. It’s sort of an old school grain that is making a comeback because of its health benefits, its rich nutty flavor and its versatility in cooking.

Where does barley come from?

Barley can be grown in a wide range of climates because it is such an adaptable cereal grain. In the United States, the major barley producing states include Idaho, Montana, North Dakota, Washington, Colorado, Wyoming, Virginia, Minnesota, Maryland, South Dakota, Oregon and Utah. In Canada, barley is the third largest crop, with the province of Alberta being the leading producer.

How do I buy it?

Commercially, barley products are widely available all over the world. Barley products have many forms, each derived from a particular growth stage or part of the plant. Here are the most common products:

• Barley Grass – Barley grass is harvested when the plant is very young. The shoots, or young leaves, are popular for their rich vitamin and mineral content.
• Hulled Barley – Hulled barley is simply what remains after the fibrous outer hull, which is inedible, is removed. The bran remains in tact. Hulled barley must be soaked before use but is a top source of healthy nutrients due to the minimal processing it has undergone. Hulled barley is also known as pot barley or scotch barley.
• Pearl Barley -  Pearling is the process of polishing and removing the bran from barley. What remains is known as pearl barley.

What is the difference between pot barley and pearl barley?

Both pot and pearl barley have gone through the pearling process during which the inedible hull has been removed and the kernel is polished. The difference is that pot barley still has most of it’s barley bran in tact because it has been pearled for a shorter period of time. Pearl barley goes through some extra pearling rounds that remove the bran layer in addition to the hull.

What are the health benefits of barley?

Barley has gained popularity as a healthy alternative to reduce the amount of wheat in the North American diet. Barley is high in both soluble and insoluble fiber, essential to a healthy digestive tract. Barely also contains beta-glucans, which are attributed to a reduction in cholesterol levels. Here some other amazing health benefits of barley:

• Source of B vitamins thiamin, riboflavin and niacin that assist in red blood cell production and energy production from food
• Source of selenium for preventing cell damage and maintaining healthy tissues
• Source of other essential vitamins and minerals including, folate, zinc, manganese, magnesium, phosphorus, iron, calcium and potassium.
• High in insoluble fiber to promote digestive health
• High in soluble fiber that assists in lowering blood cholesterol and reducing the risk of heart disease
• Source of amino acids to aid in protein production

Can barley help with diabetes?

Because barley is a good source of a soluble fiber known as beta glucan, it can aid in slowing the rate of digestion in the stomach. This in turn increases the feeling of fullness and can slow the rate that blood sugar increases after a meal. In addition, the glycemic index of barley is the lowest of all the food grains. Using glycemic index can be a more helpful way to control blood sugar levels than simple carbohydrate counting.

How much barley do I have to eat to help with my cholesterol?

Beta glucan is the key ingredient found in barley that can help you lower your cholesterol. Studies have shown that you need to eat at least three grams of beta glucan each day to see a difference. To get close to the recommended amount you should have a quarter cup of uncooked pot or pearl barley, or one cup of cooked barley every day to help cholesterol levels.

Is barley high in sodium or sugar?

Barley is naturally low in sodium with only about 12 mg per 100 grams of dried barley. It’s also low in sugar with only one gram in a cooked cup of barley. Essentially, barley is a very healthy source for dietary carbohydrates.

Is barley high in fiber?

Barley is a grass, so it is naturally rich in dietary fiber that can help keep the intestines healthy. In fact, one of the greatest health benefits of barley is its high fiber content. Of the food grains, barley comes in on top with 15.6 grams of fiber per 100 grams of uncooked barley. This is followed by rye at 15.1 grams per 100 grams and wheat at 12.2 grams of fiber per 100 grams.

What does barley taste like?

Many people agree that barley has a slightly nutty flavor and a pleasing texture. The flavor of barley is subtle, so barley is often used in soups and stews. Some like the feel of the soft yet firm barley kernels.

Isn’t barley used to brew beer?

While many other grains are used to brew beer, barley is usually the preferred grain. There are several reasons, including its physical properties and the way it reacts during the brewing process. Also, barley does not overpower and has a mild flavor that beer brewers can adjust themselves during the brewing process.

How do I cook barley?

Barley is cooked like any other grain, usually boiled in water or added to soups and stews. Pot barley, with its slightly rougher texture can be best for soups, while the softer pearl barley is usually used for desserts because of its smooth texture.

I’m on a gluten-free diet. Can I eat barley?

Barley does contain gluten. Wheat, rye and barley all contain the type of gluten that people diagnosed with celiac disease or a gluten intolerance must avoid.

How do I store barley?

Moisture is the enemy of stored barley, so be sure to store it in an airtight container that is properly sealed. Barley is often sold in bulk so you will want to check its freshness before purchase. It should smell fresh and not stale. If its hot, it might be best to store barley in the refrigerator to keep it fresh longer.

Barley is a grain that has been around for a long time. As the health benefits of barley, especially as a great source of both soluble and insoluble fiber are discovered, many people are turning to barley as an alternative to wheat and another way to take control of their own health.