Is Barley Considered a Starchy Food? A Comprehensive Guide

December 7, 2025 •

4 min read

With an average of 78%–83% total carbohydrates by dry weight, barley is quantitatively dominated by carbohydrates, with starch being the most prevalent type. This means barley is indeed considered a starchy food, but its high fiber content gives it nutritional advantages over more refined starches.

Quick Summary

Yes, barley is a starchy food, but its high dietary fiber, particularly beta-glucan, creates a distinct nutritional profile. This article explores how barley's complex carbohydrates and low glycemic index offer health benefits, distinguishing it from simple, refined starches.

Key Points

Yes, barley is a starchy food: Like other grains, barley contains carbohydrates, with starch comprising a majority of its dry weight.
Rich in dietary fiber: Unlike refined starches, whole barley is exceptionally high in dietary fiber, including a powerful soluble fiber called beta-glucan.
Low glycemic index: The fiber content slows sugar absorption, giving barley a low glycemic index, which is beneficial for managing blood sugar levels.
Hulled vs. pearled: Hulled barley is a whole grain with higher fiber and nutrient content, while pearled barley is refined and has less nutritional value.
Promotes heart and gut health: The beta-glucan in barley helps lower bad cholesterol, and its fiber promotes a healthy digestive system and gut microbiome.
Weight management: The high fiber content in barley promotes a feeling of fullness, which can aid in controlling appetite and managing weight.
Gluten content: Barley contains gluten and is not suitable for individuals with celiac disease or gluten intolerance.

Understanding Barley's Starchy Nature

Yes, barley is officially classified as a starchy food, joining the ranks of other grains, potatoes, and legumes. However, this simple classification doesn't tell the whole story. The type of carbohydrates in barley and how they are processed and consumed significantly affect its impact on health.

The majority of a barley kernel's weight is composed of carbohydrates, a large percentage of which is starch. This starch is primarily located in the grain's endosperm and consists of two types: amylose and amylopectin. The specific ratio of these components varies by barley variety and can influence its properties, such as its cooking time and effect on blood sugar.

The Role of Dietary Fiber in Barley

What sets barley apart from more refined starchy foods is its exceptionally high dietary fiber content, which includes a significant amount of soluble fiber called beta-glucan. This fiber is particularly prominent in whole-grain barley (also known as hulled barley) and plays a crucial role in its health benefits.

Beta-glucan forms a gel-like substance in the digestive tract, which slows down the absorption of glucose into the bloodstream. This prevents the rapid spike in blood sugar often associated with simple carbohydrates and gives barley a low glycemic index (GI), making it an excellent choice for individuals managing blood sugar levels. Beyond blood sugar control, this soluble fiber is known to reduce LDL ('bad') cholesterol by binding with bile acids and removing them from the body.

In addition to soluble fiber, whole barley also contains insoluble fiber. Together, these fibers support digestive health, promote regularity, and feed beneficial gut bacteria, contributing to overall gut health.

Hulled vs. Pearled: A Tale of Two Barleys

For consumers, it's critical to understand the distinction between the two most common forms of barley: hulled and pearled. Their differences in processing directly impact their nutritional profile, particularly their fiber and starch content.

Comparison of Barley Types


Feature	Hulled Barley	Pearled Barley
Processing	Only the inedible outer hull is removed, leaving the nutrient-rich bran and germ intact.	The outer hull and a significant portion of the bran are removed through a polishing process.
Classification	Considered a whole grain.	Not considered a whole grain, as key parts are removed.
Fiber Content	High in both soluble (beta-glucan) and insoluble fiber.	Lower in fiber due to the removal of the bran layer.
Starch Content	Contains a naturally occurring balance of starch and fiber.	The starch content becomes more concentrated as fiber is removed.
Cooking Time	Requires a longer cooking time due to the intact bran.	Cooks faster and is less chewy than hulled barley.
Nutrient Density	Higher in vitamins, minerals, and antioxidants.	Lower in some key nutrients compared to hulled barley.

Practical Ways to Add Barley to Your Diet

Including barley in your meals can add a rich, nutty flavor and a satisfying, chewy texture. It is a versatile grain that can be used in a variety of dishes. You can substitute barley for other grains like rice or quinoa in many recipes.

As a breakfast porridge: Use barley flakes in place of rolled oats for a high-fiber, sustaining breakfast.
In soups and stews: Its chewy texture and ability to thicken liquids make it a classic addition to hearty soups and stews.
Grain salads: Combine cooked, chilled barley with fresh vegetables, herbs, and a light dressing for a refreshing salad.
Side dish: Serve it as a healthy side dish with roasted vegetables or lean protein.
Barley water: The liquid left after cooking barley can be consumed as a nutritious drink. Some evidence suggests it may aid in blood sugar management.
In baked goods: Add barley flour to bread, muffins, and cookies to boost their nutritional value and fiber content.

When cooking, remember to use a 1:3 ratio of barley to water for most preparations. Hulled barley typically takes 60–90 minutes to cook, while pearled barley is ready in under an hour.

Conclusion: More Than Just a Starch

While barley is a starchy food, its complex carbohydrate structure and high fiber content place it in a different nutritional category than simple, refined starches. The presence of beta-glucan soluble fiber not only supports digestive health but also offers significant benefits for managing blood sugar and cholesterol. For the most nutritional value, it's best to choose the whole-grain, hulled variety. By embracing barley, you can enjoy a nutritious, versatile grain that supports overall well-being as part of a balanced diet.

Ultimately, understanding the unique nutritional composition of foods like barley is key to making informed dietary choices. It demonstrates that not all starches are created equal, and some, like barley, are truly powerhouses of health. For further reading on the science behind whole grains and chronic disease prevention, explore resources from organizations like the Harvard T.H. Chan School of Public Health. Harvard T.H. Chan School of Public Health: The Nutrition Source

Frequently Asked Questions

Yes, hulled barley is generally considered healthier than white rice. As a whole grain, it has significantly more fiber, protein, vitamins, and minerals. White rice is a refined grain with much of its nutrients stripped away, whereas barley's fiber content helps regulate blood sugar and promote fullness.

Yes, people with diabetes can eat barley. Because of its high fiber content and low glycemic index, barley helps manage blood sugar levels by slowing down the absorption of glucose. However, people on blood-sugar-lowering medication should monitor their intake and consult a doctor.

Yes, barley contains gluten. Individuals with celiac disease or gluten intolerance should avoid consuming barley and products containing it, such as barley flour or barley flakes.

Hulled barley is a whole grain where only the outer, inedible hull has been removed, leaving the bran and germ intact. Pearled barley has been polished to remove both the hull and bran, making it less nutritious and lower in fiber, but faster to cook.

Yes, barley can be beneficial for weight loss. Its high fiber content, particularly beta-glucan, helps you feel full for longer, which can lead to reduced overall calorie consumption. Opt for the whole-grain hulled variety for the most benefit.

For hulled barley, use a 1:3 ratio of barley to water. Bring to a boil, then reduce heat and simmer for 60–90 minutes. Pearled barley cooks faster, typically in about an hour. You can also toast the grains in a skillet beforehand to enhance their nutty flavor.

Key health benefits include improved digestive health due to high fiber, regulated blood sugar levels due to its low glycemic index, and reduced 'bad' cholesterol (LDL) thanks to its beta-glucan content. It also contains important vitamins, minerals, and antioxidants.