How to Put Barley in Your Diet for Better Health

Archaeological evidence suggests barley was cultivated over 10,000 years ago, making it one of the world's oldest farmed grains. This nutritional powerhouse is high in fiber and a wealth of other nutrients, but many people are unsure how to put barley in their diet and leverage its full benefits.

Quick Summary

A guide to incorporating barley into meals, explaining the difference between hulled and pearled varieties, providing simple cooking methods, and suggesting versatile recipe ideas for soups, salads, and more.

Key Points

• Start Simple: Begin by substituting barley for other grains like rice or pasta in soups, stews, and salads to get accustomed to its chewy texture.

• Choose Hulled for Maximum Nutrients: Opt for hulled barley over pearled to get the most fiber and overall nutritional value, but be prepared for a longer cooking time.

• Try a Barley Breakfast: Prepare a warm, comforting barley porridge for breakfast, topped with fruits and nuts, as a high-fiber alternative to oatmeal.

• Hydrate with Barley Water: Make and enjoy refreshing barley water, which is particularly beneficial for digestion and hydration, especially with a twist of lemon.

• Meal Prep is Key: Cook a large batch of barley at the beginning of the week to easily add to salads, grain bowls, and side dishes throughout your meal prep.

• Use a Pressure Cooker: To save time, cook barley in an Instant Pot or pressure cooker, which dramatically reduces the cooking time compared to the stovetop method.

• Enhance Flavor with Broth: Instead of water, cook your barley in vegetable or chicken broth to infuse it with richer, more savory flavors for a more delicious side or meal component.

Understanding the Types of Barley

Before you start cooking, it's essential to understand the two main types of barley available: hulled and pearled. The difference lies in how much of the outer layer is removed during processing.

Hulled Barley vs. Pearled Barley

Feature	Hulled Barley	Pearled Barley
Processing	Only the inedible outer husk is removed. The bran and germ remain intact, preserving more nutrients.	The outer husk, bran, and germ are removed and polished. This results in a milder flavor and softer texture.
Cooking Time	Longer, approximately 45-60 minutes, and benefits from soaking overnight.	Shorter, approximately 25-40 minutes.
Nutritional Value	Higher in fiber and nutrients as it retains the bran layer.	Lower in fiber than hulled, but still a good source of nutrients.
Texture	Chewy and hearty.	Softer and more tender.
Best for...	Hearty soups, stews, and grain bowls where its chewy texture is desired.	Creamy risottos, pilafs, and faster-cooking applications.

For the highest nutritional value, choose hulled barley whenever possible. Both types offer valuable nutrients, but the whole-grain, hulled variety is the most beneficial for fiber intake.

Easy Cooking Methods for Barley

Cooking barley is as straightforward as cooking rice or other grains. Here are two popular methods:

Stovetop Method

1. Rinse: Rinse 1 cup of barley under cold water until the water runs clear. This helps remove excess starch.
2. Combine: In a medium pot, combine the rinsed barley with 3 cups of water or broth and a pinch of salt.
3. Boil: Bring the mixture to a boil over high heat.
4. Simmer: Reduce the heat to low, cover, and let simmer. Cook for about 25-40 minutes for pearled barley or 45-60 minutes for hulled barley.
5. Fluff and Drain: Once the barley is tender, fluff with a fork. Drain any excess liquid if necessary.

Instant Pot Method

1. Rinse: As with the stovetop method, rinse 1 cup of barley.
2. Combine: Add the rinsed barley and 2-2.5 cups of water or broth to the Instant Pot. Add salt and other desired seasonings.
3. Cook: Seal the lid and cook on high pressure. For pearled barley, set for 20 minutes; for hulled barley, set for 25 minutes.
4. Release: Allow the pressure to release naturally for 10-15 minutes before doing a quick release of any remaining pressure.

Versatile Ways to Add Barley to Meals

Barley's nutty flavor and satisfying texture make it a highly versatile grain that can be incorporated into any meal of the day.

• Breakfast: For a hearty breakfast, use barley flakes as a porridge, similar to oatmeal. Top with your favorite fruits, nuts, and a drizzle of honey.
• Soups and Stews: This is a classic use for barley. Add it to beef, chicken, or vegetable soups and stews to thicken and add a chewy texture. It is a key ingredient in dishes like beef and barley soup or mushroom barley soup.
• Salads: Cooked and cooled barley is a fantastic base for grain salads. Toss it with roasted vegetables, fresh herbs, a vinaigrette, and feta or chickpeas for a complete meal.
• Side Dish: Serve cooked barley as a nutritious side dish in place of rice or quinoa. It pairs well with roasted meats and vegetables.
• Risotto: Use pearled barley to make a creamy, delicious 'orzotto,' or barley risotto. It provides a unique texture and a whole-grain boost to this classic dish.
• Barley Water: Enjoy the simple, hydrating goodness of barley water. Simply simmer barley in water, strain, and drink chilled, optionally adding lemon. This can also help with digestion.
• Stir-Fries: Add cooked barley to vegetable stir-fries to make them more filling and substantial.
• Baked Goods: Mix barley flour into your regular wheat flour for baking to add fiber and a mild, nutty flavor to breads and muffins.

The Health Benefits of Barley

Barley is more than just a tasty grain; it's a nutritional powerhouse with several health benefits, many of which stem from its high fiber content, including the soluble fiber beta-glucan.

1. Improves Heart Health: Barley's beta-glucans can help lower LDL ('bad') cholesterol by binding to bile acids in the digestive tract. A review of 58 studies found that 3.5 grams of beta-glucan per day significantly lowered LDL cholesterol.
2. Aids in Digestion: Both soluble and insoluble fiber in barley promote healthy digestion, help regulate bowel movements, and prevent constipation. The fiber also acts as a prebiotic, feeding beneficial gut bacteria.
3. Regulates Blood Sugar: Barley has a low glycemic index, meaning it causes a slower, steadier rise in blood sugar levels. Studies show that barley can significantly improve insulin sensitivity.
4. Assists with Weight Management: The high fiber and protein content help you feel fuller for longer, which can reduce overall calorie consumption and aid in weight loss.

By integrating barley into your weekly meal plan, you can enjoy these health benefits while diversifying your grain consumption. Its affordability and versatility make it an easy and practical addition to a healthy diet. Remember to consult a healthcare provider if you have any pre-existing conditions or concerns, particularly if you are diabetic or have a gluten sensitivity, as barley is not gluten-free.

Frequently Asked Questions

What is the best way to cook barley?

The stovetop method is classic, but using a pressure cooker like an Instant Pot is the fastest and easiest way to prepare barley, especially for time-crunched cooks. Be sure to use the correct cooking time for either hulled or pearled barley.

Is barley gluten-free?

No, barley is not gluten-free and contains a protein called hordein, which is similar to gluten. It should be avoided by individuals with celiac disease or gluten sensitivity.

What are some simple ways to add barley to my diet?

You can add barley to soups, use it as a base for grain salads, serve it as a side dish instead of rice, or make a hearty breakfast porridge. Barley water is another simple way to enjoy its benefits.

What is the difference between hulled and pearled barley?

Hulled barley is minimally processed, retaining its bran and germ, which makes it more nutritious but also requires a longer cooking time. Pearled barley is polished to remove the bran and husk, resulting in a softer grain that cooks faster but has slightly less fiber.

Can I use barley in baking?

Yes, you can use barley flour in baking. For best results, mix it with regular wheat flour, as it contains gluten and will provide a better texture. Using barley flour adds fiber and a nutty flavor to baked goods.

Can I eat barley every day?

Most people can safely eat barley several times a week as part of a balanced diet. However, moderation is key, and it is important to include a variety of nutrients from different foods. High fiber intake can cause bloating in some people.

Are there any side effects to eating barley?

Some people, particularly those with IBS or a sensitive digestive tract, may experience gas or bloating due to its high fiber content. As it contains gluten, it should also be avoided by individuals with celiac disease or gluten sensitivity.