Barley is one of the oldest cereals in the world, cultivated as early as Mesopotamia in 7000 BC. It belongs to the Graminaceae family, and its scientific name is Hordeum vulgare. It is a common food in many countries, also used for bread-making and as the main ingredient in beer production. In the Mediterranean area, it was one of the most widely used cereals before the great popularity of wheat, which gradually replaced it as the basis of the diet. In the U.S., commercially available barley is divided into three main types, which differ in terms of properties and nutrients depending on the processing the grain undergoes. The two most common types found on shelves are hulled barley, in which the outer layer is removed, and pearled barley, which is further refined until it achieves its characteristic white hue and smooth texture. It is quick to cook, but provides less fiber. Whole barley, on the other hand, retains its bran, is not as easy to find as the other two, and requires prolonged cooking. Generally, it is a very interesting grain for its various beneficial properties and versatility in the kitchen: it has a delicate flavor, perfect for cold salads, soups, and orzotti. Let's discover its virtues.
Barley's Properties and Benefits
Barley is a good source of macro and micronutrients, such as protein, fiber, and minerals, and is best known for its anti-inflammatory and digestive properties. Hulled barley is closer to the whole grain than pearled barley, retaining many of the original nutrients: according to the values indicated by Feedinamics, 100 grams contain 354 kcal, distributed primarily across 73 grams of carbohydrates (complex and slow-release), 17 grams of fiber, and 12 grams of protein. Cooked pearl barley, on the other hand, contains 255 calories, with 5.6 grams of protein and 3.9 grams of total fiber in a 215-gram serving.
In terms of protein, therefore, in both cases we have a good quantity, although it should be remembered that they are not complete proteins in essential amino acids: for example, they lack lysine, like most cereals, which is instead present in legumes, which is why it is recommended to combine the two foods in diets. Fiber also offers interesting benefits: it has a stimulant and laxative effect, promoting intestinal transit. Not to mention minerals such as potassium, phosphorus, magnesium, zinc, copper and manganese, B vitamins and bioactive compounds, above all beta-glucans, allies of microbiota health and useful for controlling cholesterol and blood sugar. Let's look in detail at the main benefits.
1. Gut Health
Barley is particularly rich in soluble fiber, including beta-glucans, which promote intestinal regularity and perform an important prebiotic effect. They nourish the "good" bacteria in the microbiota, help reduce local inflammation, and help maintain the balance of what was once called intestinal flora, potentially benefiting even those with irritable bowel syndrome.
2. Better Blood Sugar Control
Beta-glucans slow the absorption of sugars into the blood, preventing sudden blood sugar spikes. This mechanism helps maintain more stable glucose levels and may promote improved insulin sensitivity, making it useful in preventing type 2 diabetes and in general metabolic management.
3. Heart Protection
Regular consumption of barley is associated with a reduction in LDL cholesterol (the “bad” one): soluble fibres help limit the absorption of fats, while B vitamins and minerals support the proper functioning of the cardiovascular system.
4. Greater Sense of Satiety
Thanks to its high fibre content and the fact that it swells during cooking, barley prolongs the feeling of fullness after a meal, a characteristic that makes it a useful cereal in weight-control diets.
5. Anti-Inflammatory and Antioxidant Action
Barley contains other bioactive compounds such as flavonoids, lignans, and phenolic compounds that help counteract oxidative stress. This activity contributes to the reduction of systemic inflammation, a factor involved in the development of several chronic diseases related to aging.
6. Supports Liver Health
Some studies suggest that barley may help reduce fat accumulation in the liver, potentially offering support for cases of fatty liver disease.
7. Remineralizing Effect
Rich in magnesium, phosphorus, iron and zinc, barley contributes to the maintenance of bones and muscles, supports energy metabolism and can be useful in periods of tiredness or physical stress.
Contraindications
There are no particular contraindications to barley consumption, but it's important to note that it's not suitable for everyone, as it contains gluten, just like wheat, but also spelt and rye. Therefore, those with celiac disease shouldn't consume it, as well as products containing it, including soluble barley and barley coffee, which doesn't contain caffeine but is not gluten-free.
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