Is Barley the Healthiest Grain and What Are Its Main Uses?

Barley is a chewy whole grain with a mild nutty flavor. Barley is a healthy grain and it may help you lose weight, increase heart health, reduce cancer risk, and achieve other health goals.

Barley is a chewy whole grain with a mild nutty flavor. It's an excellent source of fiber, nutrients, and vitamins. Research links it to an impressive list of health benefits, from better heart health to a reduced risk of obesity. It's also an easy ingredient to add to your diet in recipes ranging from soups, stews, and side dishes to bread and other baked goods.

Barley is one of the oldest domesticated grains on the planet. Its role in preventing disease may have led to the rise of civilization. Archaeologists have found evidence that the crop was grown in Egypt 10,000 years ago. Clay tablets discovered in modern-day Iraq show that barley was an essential part of diet and culture in ancient Mesopotamia. Ancient greek poetry mentions a barley drink with magical powers, and in ancient Rome, gladiators were known as "barley-eaters" because of their whole-grain diet.

Today, barley is the fourth most important cereal crop in the world behind rice, wheat, and corn. In 2020, 157 million tonnes of barley was produced globally. However, most barley is fed to animals (~65%) or turned into beer and whisky (~30%). Only 2% to 3% of all barley ends up on our plates.

You can buy barley in a variety of forms. Some are healthier and more nutritious than others:

• Hulled barley. Whole-grain barley undergoes minimal processing, removing the inedible hull and leaving the germ and bran intact. It's the chewiest and healthiest variety but takes longer to cook.
• Pearled barley. This more refined grain is polished to remove some or all of the bran. Pearled barley is quicker to prepare, but it's less nutritious than hulled barley.
• Barley flakes. Like rolled oats, barley flakes are flattened and cook quickly. They have a lower nutritional value than hulled barley but are ideal for muesli and porridge.
• Barley grits. Barley grits are made by toasting barley and cracking it into smaller pieces. Barley grits prepared from hulled barley are healthier than those made from pearled barley.
• Barley flour. Barley flour offers a nutritious way to thicken sauces and add flavor to bread and other baked goods.
• Barley water. Barley grains are boiled and strained to make this popular drink. Variations of barley water are enjoyed all over the world.

To prepare hulled barley, rinse it under cold water and boil it for 1.5 hours using a 1:3 ratio of barley to water. Pearled barley only needs 1 hour to cook. Boil the barley until it's tender. Alternatively, barley can be left to soak and sprout. Studies show that fermentation and germination increase the nutritional value of cereals.

Barley can be used in desserts, like barley pudding or barley ice cream. Barley malt can also be used as a sweetener and an alternative to sugar. Barley malt is made by soaking, sprouting, and cooking barley grains to make a powder or syrup with a bittersweet flavor.

Whole grains are a healthier choice than refined grains. You can swap whole-grain hulled barley in for white pasta, rice, or flour to increase the nutritional value of your meal. Hulled barley can help you meet the recommended intake of:

• Calcium, for healthy bones, heart, and nervous system.
• Iron, which is essential for the function of red blood cells.
• Magnesium, for normal bone structure.
• Potassium, which helps in muscle contractions and the transmission of nerve signals.
• Phosphorus, an essential mineral for many chemical reactions in the body.
• Fiber, for better digestion.
• Folate, which is critical for basic cell function.
• Selenium, which plays a key role in metabolism.

Research shows that consuming whole grains is related to better health and can reduce your risk of chronic diseases. One major study found that participants who consumed the most whole grains had a 17% lower risk of death compared with those who consumed the least amount.

Barley is loaded with fiber. Your body can't digest fiber, so it adds volume to food without increasing your calorie intake. This makes barley a good choice for people trying to lose weight.

Most of the fiber in barley is made up of beta-glucans. This soluble fiber dissolves in water, forming a gel-like substance that slows digestion and leaves you feeling fuller for longer. One study found that a breakfast of whole-grain barley significantly reduced hunger compared with similar meals of wheat and refined rice.

A diet rich in beta-glucans is associated with lower levels of “bad” LDL cholesterol. Beta-glucans bind with bile acids, which are made in the liver from cholesterol taken from the blood. The body removes these acids in your stool, lowering your cholesterol levels.

High levels of LDL cholesterol increase your risk of developing heart disease. High blood pressure increases your risk further. Studies suggest that barley may reduce high blood pressure by a modest amount.

The latest research suggests that plant-derived chemicals called phytochemicals play an important role in reducing the risk of heart disease. Hulled barley contains several phytochemicals, including flavonoids, lignans, and folate. These may be even more important than beta-glucans in fighting chronic disease. 

Barley has several ingredients that may lower your cancer risk. However, more research is needed in this area. 

The best evidence links barley's high fiber content to a reduced risk of colon cancer. This high fiber content could help in two ways:

• Insoluble fiber moves food through the gut quickly, which is related to lower cancer risk. 
• Soluble fiber binds to harmful cancer-causing carcinogens and removes them from the body.

Barley is rich in lignans. This plant chemical may help prevent some cancers, but more research is needed.

Barley also contains selenium — an antioxidant — which protects cells from damage and may reduce your risk of developing certain cancers if you have Crohn's disease.

Barley contains calcium, copper, phosphorus, magnesium, and zinc. All of these minerals improve bone structure and strength. A large study in South Korea found that a diet rich in fruit, milk, and whole grains has a positive impact on bone mineral density. High bone mineral density reduces your risk of bone fractures and conditions like osteoporosis.

Diabetes is the inability of the body to produce insulin, causing high blood sugar levels. Barley is rich in magnesium, which plays a key role in your body's insulin production.

The soluble fiber in barley slows the absorption of sugar into the blood. Barley has the lowest glycemic index (a measure of how quickly a food raises blood sugar) of any grain.

Barley outperforms oats as a form of slow-release energy that avoids a spike in blood sugar. This means that barley may help control blood sugar. Some research also suggests that people with diabetes may benefit from a diet high in beta-glucans. But always talk to your doctor before changing your diet if you are taking medication for diabetes.

A review of recent research showed that barley and its extracts are rich in 30 ingredients known to combat 20 chronic diseases. This research has shown that barley can help with conditions like:

• Constipation. Most of the fiber in barley is insoluble, which adds bulk to your stool and reduces your risk of constipation. Studies show that dietary fiber increases the frequency of bowel movements in patients with constipation.
• Gallstones. Some research suggests that insoluble fiber prevents these solid particles from forming in your gall bladder. Large gallstones cause intense pain and may require surgery.  
• Gut disorders. Studies show that whole-grain barley promotes healthy bacteria in the digestive tract that help your body fight disease.
• Inflammation. Barley contains betaine, a chemical the body converts to choline. Choline may help reduce inflammation. Studies show choline helps with sleep, learning and memory, as well as muscle movement, nerve impulses and fat absorption.

Barley is hard to beat when it comes to getting fiber into your diet. Khorasan wheat, bulgar, and teff are also rich in fiber but can be harder to find.

If you're avoiding gluten in your diet, be aware that barley isn't gluten-free. A healthier choice would be brown rice, quinoa, or buckwheat. Brown rice is also a better source of folate and vitamin E.

If you want to eat less protein from meat and dairy, barley is a good option. It has more protein by weight than rice or corn.

You may want to avoid barley if you have any of these conditions:

• Celiac disease. Like whole-grain wheat and rye, barley contains gluten.
• Diabetes. Barley can affect blood sugar, so talk to your doctor if you're taking medication or insulin to control your blood sugar.
• Irritable bowel syndrome. Barley is a source of fructans, which are short-chain carbohydrates that can cause gas and bloating in people with digestive disorders.

Talk to your doctor if you have any health concerns about adding barley to your diet.