Barley Nutrition value , Benefits, & Cook Recipe

BARLEY

Barley is one of the consumed grains. It was a staple grain for peasants during medieval times for centuries and today is still included in the diet of many European, African, ashian, mostly in (India,Pakistan,bangladhesh etc) and Middle Eastern nations that have been eating barley for thousands of years.

barley has some impressive health benefits. A very high fiber content, vitamins and minerals, antioxidants, heart health and diabetes protection are just some of the barley nutrition benefits that make it one of the best whole grain choices. Barley provides a range of important vitamins and minerals:  fiber, selenium, B vitamins, copper, chromium, phosphorus, magnesium, niacin, and more. And when compared to many other grains, even other ancient whole-grains, barley is lower in fat and calories, but higher in dietary fiber and certain trace minerals. For example a one-cup serving of cooked barley has less calories, but more fiber, than an equal serving of quinoa, brown rice, amaranth, sorghum, millet or wild rice.

Barley Nutrition Value

About 25 gm cooked hulled

Barley

approximately

240 Calories

Fat- 1gm

fiber- 10gm

protein -7 gm

carbohydrates-45gm

manganese 1mg

selenium 25mg

copper 0.2mg

vitamin B1 0.5mg

hosphorus 159mg

magnesium 91mg

vitamin B3 7mg

To get the most benefits from barley nutrition, it’s recommended that you first soak and sprout hulled uncooked barley grains, or you can choose to buy sprouted barley flour for baking. Sprouting whole grains helps to unleash their nutrients, so that the body can actually absorb and use the various vitamins and minerals found within the grain.

This is because all whole grains contain certain antinutrients, like phytic acid for example, which bind to nutrients and make them very difficult to absorb. Soaking and sprouting grains, including hulled uncooked barley, can help to lower the level of antinutrients significantly, making grains more beneficial and also easier to digest. It can also reduce the amount of gluten present within barley to some degree.

Numerous studies have found that when grains are soaked and sprouted, improvements in digestibility and nutrient absorption are commonly seen and also vitamin, mineral, protein, and antioxidant levels are increased. (2, 3, 4) To sprout your own barley, you can soak whole, raw barley grains for 8-12 hours and then sprout them over the course of about 3 days. Or check out my Sprout Guide for a full list of how to soak and sprout seed-based foods.

Barley Health Benefits

Best Nutrition source

High Source of Fiber.most benefits in health

Help Improve Digestion.

Helps with Weight gain

Helps Control Blood Sugar Levels.

Helps Lower High Cholesterol.

Prevents Heart Disease.

Provides Antioxidants.

High Vitamins source

High Minerals source

Beneficial in stock patient

Beneficial in Child growth

High Source of Fiber

Cookig of Bearly

When buying barley, you want to look for 100% whole grain hulled or dehulled barley, but ideally not pearled barley. Pearled barley is more processed and refined, so it lacks some of the barley nutrition benefits described above. Hulled barley (or covered barley) is eaten after removing the inedible, fibrous, outer hull of the grains. Once removed, it is called “dehulled barley” but it still has its bran and germ intact which is where many of barley’s nutrients can be found.

Pearled barley on the other hand is dehulled barley which has been steam processed further to remove the bran. This reduces the nutrient content of barley and makes it a more processed product, often being used in many packed products including flours, flaked grains, or grits. Pearled barley will cook quicker because its bran has been removed, but this also removes nutrients and won’t provide as many benefits as hulled barley will.

Before cooking raw barley, rinse the grains thoroughly under running water. Make sure to remove any hulls or floating particles since these can carry bacteria. Cook barley using a ratio of one part barley to three parts boiling water or broth. This means you will add 1/3 cup barley to 1 cup of liquid when boiling the grains.

Bring both the cleaned grains and liquid to a boil and then lower the heat, allowing barley to simmer on a low heat setting until its tender and cooked through. Pearled barley usually takes about 1 hour of simmering to cook, while the preferred type of hulled barley takes about 1 ½ hours.