Barley is a healthy, high-fiber whole grain

By Lori Zanteson
Posted on January 28, 2025

Barley, as a staple, is anything but basic.

Native to Ethiopia and Southeast Asia, barley has been cultivated for more than 10,000 years. Since ancient times, it has been used for food — both human and animal — as well as tea, alcoholic beverages, medicine, and even as a standard of measurement.

These days, we’re most likely to enjoy our barley in a meal of hearty stew or soup, or as an ingredient in a glass of beer. But there are good reasons to reignite our relationship with this healthful and tasty whole grain.

The facts

Barley (Hordeum vulgare), a cereal grain, is the fourth largest grain crop in the world after wheat, rice and corn, but only 2% is produced for food products. Most is grown for animal feed and malt, which is used to produce beer.

The whole grain, hulled barley is the most nutritious because it retains the bran. However, pearled barley, whose bran is removed, is most common.

Both forms are nutrient-dense and high in fiber. One cup of cooked pearled barley serves up 24 percent DV (DV=Daily Value, based on 2,000 calories/day) of heart-healthy dietary fiber and about 20% DV of the minerals manganese and selenium.

The findings

A source of soluble fiber, barley has been shown to lower cholesterol. A study in the American Journal of Clinical Nutrition showed significantly lower total and LDL (“bad”) cholesterol levels after diets low, medium or high in soluble fiber from barley — higher soluble fiber diets had more notable reductions in cholesterol.

Beta-glucan, barley’s soluble fiber, also slows glucose absorption, which may lower the risk of Type 2 diabetes.

According to a study published in Clinical Nutrition Research, Type 2 diabetes patients who ate white rice mixed with 50% high beta-glucan barley had significantly improved post-meal blood glucose levels and insulin resistance versus those who ate white rice without barley.

The finer points

Hulled, pearled and flaked barley are available packaged and in bulk containers. Additional types, including barley grits, quick barley and barley flour, are more likely found in health-food stores.

Barley stores best in airtight containers, where it should keep six to nine months (several months longer if refrigerated).

Combine with water, boil, cover and simmer until the liquid is absorbed and the grains are soft. From here, the possibilities are endless — add to soups, salads, vegetable dishes; enjoy as a breakfast cereal topped with fruit, or served in creamy risotto style.

Reprinted with permission from Environmental Nutrition, a monthly publication of Belvoir Media Group, LLC, 1-800-829-5384, EnvironmentalNutrition.com.