Barley is a large grain commonly used in breads, drinks and various cuisines of any culture. As one of the first cultivated grains in history, it remains one of the most consumed throughout the world. Pearl barley and other pearl barley products have quickly gained popularity over the past few years due to the various health benefits they can offer. What is the composition of pearl barley and how is it useful?
Pearl barley is an important source of dietary fiber, vitamins and minerals not found in other grains. Consuming it may reduce the risk of obesity, diabetes, heart disease, cancer and other chronic health problems.
What is she?
Barley originated in Ethiopia and Southeast Asia, where it has been cultivated for more than 10,000 years. Cereals were used by ancient civilizations as food for people and animals, as well as for the preparation of alcoholic beverages. The first known recipe for barley wine dates back to 2800 BC in Babylonia. Additionally, barley water has been used for various medicinal purposes since ancient times.
Barley played an important role in ancient Greek culture as a staple baking grain, as well as an important food for gladiators, who attributed much of their strength to diets containing the grain. Barley was also noted in ancient China as a symbol of masculinity, as the grain's stems are heavy and contain numerous seeds.
Because wheat was very expensive and unavailable during the Middle Ages, many Europeans at the time made bread from a combination of barley and rye. In the 16th century, the Spanish brought the grain to South America, while English and Dutch settlers in the 17th century brought it with them to the United States.
Today, the largest commercial producers of barley are Canada, the United States, Russia, Germany, France and Spain.
What does this culture contain?
The chemical composition of pearl barley is very rich. It contains important nutrients that can offer a number of health benefits. This versatile grain has a somewhat springy texture and a slightly nutty flavor that can complement many dishes.
It's also rich in many nutrients and has impressive health benefits, from improving digestion and weight loss to lowering cholesterol and strengthening the heart.
It is in the form of pearl barley that barley is a rich source of fiber, molybdenum, manganese and selenium. It also contains significant amounts of copper, vitamin B1, chromium, phosphorus, magnesium and niacin.
In addition, pearl barley contains lignans, a group of antioxidants associated with a reduced risk of cancer and heart disease. However, like all whole grains, pearl barley contains substances that impair digestion and slow down the absorption of nutrients. Try soaking the grains to reduce their content. This cooking method makes the pearl barley's nutrients more absorbable.
Soaking can also increase the levels of vitamins, minerals, proteins and antioxidants that your body is able to absorb.
Beneficial properties of porridge for the body
Systematic consumption of pearl barley porridge will strengthen your health, immunity and improve your appearance. How equally useful for both men and women.
The most obvious health benefits include:
- Pearl barley improves the condition of the skin, making it more toned and elastic. The product protects the skin from environmental influences and prevents the premature formation of wrinkles.
- Useful compounds in cereals have a positive effect on the state of the nervous system, as a result of which sleep patterns are normalized and insomnia disappears.
- The product strengthens the immune system and increases the body's resistance to viral infections. It is recommended to eat porridge during a common cold to speed up the healing process.
- Cereals strengthen the bone skeleton and prevent the process of teeth crumbling.
- If you eat the product several times a week, you can prevent the risk of developing asthma or alleviate the course of this disease.
- Barley has a beneficial effect on the digestive system, speeds up metabolism and increases the growth of beneficial bacteria in the digestive tract.
- The product stabilizes the production of hormones, which is disrupted due to a malfunctioning thyroid gland.
- Boiled pearl barley is a means of preventing cancer.
- Porridge increases the intensity of training, increases the rate of muscle contraction and is ideal for sports nutrition.
Which honey is the healthiest?
Let's understand the types of honey and its beneficial properties. It is recommended to eat barley porridge if you have diabetes, as the product helps lower blood sugar and improves insulin production. For a healthy person, cereal will help reduce the risk of developing diabetes.
© orininskaya — stock.adobe.com
Reducing hunger
The properties of pearl barley can reduce hunger and increase the feeling of fullness. Both of these factors can lead to weight loss over time.
Barley reduces hunger largely due to its high fiber content. The soluble fiber found in pearl barley, known as beta-glucan, is particularly beneficial.
Such substances tend to form a gel-like substance in the intestines, which slows down the digestion and absorption of nutrients. In turn, this limits your appetite and promotes satiety. The proteins contained in pearl barley also contribute to long-term satiety.
Moreover, soluble fiber can burn belly fat associated with metabolic diseases.
The benefits of pearl barley for the human body
Pearl barley (barley) has many beneficial properties, the most significant of which we will consider below. Here's how pearl barley is useful:
Excellent source of fiber
One of the most notable benefits of pearl barley is its high fiber content. Each 150 gram serving of barley porridge provides approximately 6 grams of fiber, which is 24% of the recommended daily value. Most of the fiber found in pearl barley is insoluble—insoluble fiber promotes healthy digestion, glucose metabolism, and heart health ().
Consuming foods high in fiber increases the feeling of fullness in the stomach because dietary fiber expands in the digestive tract and takes up a large amount of space. This means you feel fuller after eating, have better control over your blood sugar, and experience fewer food cravings.
Read more about what fiber is and what benefits it brings to the body on this page - Fiber: what it is and what it is needed for.
Improves digestion
Fiber also helps fight constipation and diarrhea by forming bulky and loose stool in the digestive tract, thereby regulating bowel movements. A 2003 study noted the effects of adding more pearl barley to the diets of adult women and found that after 4 weeks, consuming barley porridge had a beneficial effect on lipid metabolism and intestinal function ().
Barley is also important for maintaining healthy intestinal microflora. The significant amount of fiber in pearl barley may even be beneficial in preventing certain types of cancers in the digestive system, including colon cancer.
Helps you lose weight
Fiber provides bulk in the GI tract without any additional calories, since the body cannot digest insoluble dietary fiber. This makes the fiber present in pearl barley beneficial for weight loss. A 2008 study found that when adults added large amounts of pearl barley to their diets for 6 weeks, their weight dropped significantly, as did their hunger levels ().
And many other studies have shown that, compared to more refined grain products such as white bread, eating whole grains such as pearl barley significantly reduces hunger levels and has a positive effect on carbohydrate metabolism by absorbing starches at a slower rate ().
Helps control blood sugar levels
Eating barley can improve blood sugar levels, making it a smart choice for people with diabetes or any form of metabolic syndrome because it helps slow the rate at which sugar is released into the bloodstream ().
Barley contains 8 essential amino acids (the building blocks of protein), as well as high amounts of soluble fiber, which control the release of insulin in response to the sugar contained in barley in the form of carbohydrates.
Inside the cell walls of barley there is a type of soluble fiber called beta-glucan. Beta-glucan is a viscous dietary fiber that our body cannot digest, resulting in it passing through our digestive tract unabsorbed. Beta-glucan binds to water and other molecules in the digestive tract, slowing the absorption of glucose (sugar) present in the food consumed.
One animal study conducted in 2010 found that when rats were given large amounts of pearl barley for 7 weeks, it helped reduce their weight, reduce liver lipid concentrations, and improve insulin sensitivity compared to rats without consuming pearl barley.
Thanks to the special compounds in fiber present in barley, consuming it has even been found to help control blood sugar levels better than consuming other whole grains such as oats ().
Helps reduce high cholesterol levels
Diets rich in fiber are correlated with a lower incidence of heart disease, partly due to its ability to help lower cholesterol. The high amount of insoluble fiber in pearl barley has been linked to improved heart health as it inhibits bad cholesterol, which can be absorbed by the intestines ().
In a 2004 study, 28 men with high cholesterol began eating a diet containing large amounts of barley, with approximately 20% of total calories coming from whole barley. After 5 weeks, total cholesterol, good HDL cholesterol, and triglyceride levels were significantly improved. The researchers concluded that by increasing their intake of the soluble fiber found in pearl barley, people can reduce several significant risk factors for cardiovascular disease ().
Barley helps produce an acid known as propionic acid, which helps inhibit enzymes involved in the production of cholesterol in the liver. The fiber found in pearl barley also contains beta-glucan, a substance that is needed to bind bile in the digestive tract with cholesterol. This helps remove cholesterol from the stool through the colon.
Prevents cardiovascular diseases
One of the most beneficial properties of pearl barley for the human body is that its consumption is correlated with improved heart health.
Barley contains certain nutrients, including niacin (vitamin B3), thiamine (vitamin B1), selenium, copper and magnesium, which are beneficial for reducing cholesterol, high blood pressure and other risk factors associated with cardiovascular disease. These vitamins and minerals help control cholesterol production and metabolism, prevent blood clots, improve arterial health, and are critical for transmitting nerve signals that help control cardiovascular processes such as heart rate.
The nutrients in pearl barley are especially helpful in slowing the dangerous progression of atherosclerosis, a condition in which cholesterol plaques form inside the arteries and can lead to heart disease, heart attack or stroke. The nutrients in pearl barley help blood vessels stay clean, which promotes good circulation and reduced inflammation.
Contains antioxidants
Barley benefits the body in many ways because it contains antioxidant phytonutrients known as lignans. Lignans are correlated with lower rates of cancer and cardiovascular disease.
The main type of lignan found in barley is called 7-hydroxymatairesinol. Research has shown that this lignan may protect against the development of cancer and heart disease because it helps the body metabolize bacteria and maintain a healthy ratio of good-bad bacteria in the gut, reducing overall inflammation ().
The antioxidants found in pearl barley help increase serum levels of enterolactones, which is a compound associated with controlling hormone levels and therefore fighting hormonal cancers such as prostate cancer and breast cancer.
Rich in vitamins and minerals
Barley is a good source of important nutrients such as selenium, magnesium, copper, niacin, thiamine, etc.
Eating pearl barley helps many body functions due to its high mineral content. For example, copper is important for maintaining cognitive function in old age, maintaining metabolism, the nervous system and red blood cell production. Selenium present in pearl barley benefits your appearance by improving skin and hair health and supporting a healthy metabolism. Together with vitamin E (found in other foods), selenium also fights oxidative stress.
Manganese present in pearl barley is important for brain health and nervous system support. One 150 gram serving of pearl barley porridge also provides the body with 20% of the daily requirement for magnesium. Magnesium is required for numerous important enzyme relationships within the body, including the production and use of glucose. Magnesium also helps control muscle function, dilates blood vessels, and is essential for many other functions.
Protects against cancer
A diet that includes whole grains has been shown to protect against various forms of cancer, including breast, colon and prostate cancer. Whole grains contain compounds that have the ability to fight damage and inflammation caused by free radicals. These compounds include lignans, polyunsaturated fatty acids, oligosaccharides, plant sterols and saponins ().
These beneficial compounds have mechanistic effects that include binding to and removing harmful carcinogens from the body (). They also help improve gut flora and therefore boost immunity by helping with the absorption of antioxidants and nutrients.
Also, enterolactones in pearl barley protect against all types of hormonal cancer.
Improved digestion
This grain may improve gut health. This is ensured by the fibers included in the chemical composition of pearl barley, especially those that are insoluble in water. Thanks to these properties, they add bulk to your stool and speed up bowel movements, reducing the likelihood of constipation.
On the other hand, pearl barley's high soluble fiber content provides food for friendly intestinal bacteria that produce the fatty acids the body needs. Research shows that pearl barley helps nourish intestinal cells, reducing inflammation and relieving symptoms of bowel disorders such as irritable bowel syndrome, Crohn's disease and ulcerative colitis.
Reducing the risk of developing gallstones
High fiber content in chemical. The composition of pearl barley may also help prevent gallstones. These are solid particles that can form spontaneously in this small organ located under the liver. The gallbladder produces acids that the body uses to digest fat.
In most cases, such stones do not cause any symptoms. However, from time to time, large particles can become lodged in the gallbladder duct, causing severe pain. Such cases often require surgery. The type of insoluble fiber contained in pearl barley may help prevent stone formation and reduce the likelihood of gallbladder removal surgery.
Reducing cholesterol levels
Pearl barley may also lower cholesterol levels. The beta-glucans found in this grain have been shown to reduce “bad” LDL cholesterol levels by binding to bile acids. The body eliminates them through feces, combining them with cholesterol. The liver must then use more cholesterol to create new bile acids. This leads to a decrease in its level in the body.
Bone Health
Iron, phosphorus, calcium, magnesium, manganese and zinc, which are part of pearl barley, help create and maintain the structure and strength of bones.
A careful balance of phosphorus and calcium is necessary for proper bone mineralization. However, consuming too much phosphorus with too low calcium levels can lead to bone loss. Bone formation requires manganese. In addition, iron and zinc play an important role in the production and maturation of collagen. All these substances are contained in pearl barley.
Therapeutic effects of pearl barley on humans
In folk medicine, pearl barley porridge, as well as decoctions based on it, are often used.
The medicinal uses of pearl barley are varied:
- Systematic consumption of porridge (in moderation) improves intestinal function, relieves bloating and prevents constipation due to the fiber contained in the product. Pearl barley reduces the risk of colon cancer.
- Porridge is considered a preventative against joint diseases and osteoporosis. Since pearl barley saturates the body with calcium, the likelihood of inflammation of cartilage tissue is reduced, and degenerative processes are also slowed down.
- If you eat pearl barley porridge regularly, you can prevent the formation of stones in the kidneys and gall bladder. People who are at risk are recommended to take a decoction based on cereals.
- Barley helps restore the full functioning of the cardiovascular system and reduces the level of “bad” cholesterol in the blood.
The product cleanses the body of toxins, poisons, as well as toxins and salts. Pearl barley reduces the manifestation and alleviates the symptoms of allergic reactions. Pearl barley grains are used in the treatment and prevention of fungal diseases.
© Kodec - stock.adobe.com
Heart Health
The content of potassium, folic acid and vitamin B6 in pearl barley, combined with the absence of cholesterol, keeps the heart healthy. Pearl barley is an excellent source of fiber that helps lower the total amount of cholesterol in the blood, thereby reducing the risk of heart disease.
Vitamin B6 and folate present in the grains (there are 0.1 and 16.0 mcg in barley per 100 grams, respectively) prevent the accumulation of a compound known as homocysteine in the body. Excessive amounts of it can damage blood vessels and lead to heart problems.
Calorie content
Barley porridge is a low-calorie dietary product, along with buckwheat and rice. There is practically no harm to the figure even with 342 kcal per 100 grams in dry boiled cereal. This is due, firstly, to the ability to reduce the calorie content of porridge by increasing the water in the finished dish, and secondly, thanks to “slow” carbohydrates, which take a very long time to digest before entering the blood. However, even a small change in the recipe in favor of fatty or sweet foods can harm your figure.
When adding sugar and butter, the calorie content of the dish will increase by an average of 50 kcal/100 grams.
Calorie content of pearl barley porridge per 100 grams of dry product
| Fats | 1.1 g |
| Carbohydrates | 73.7 g |
| Squirrels | 9.3 g |
| Calories | 342 kcal |
With milk
Barley porridge with milk, seasoned with butter contains 194 kcal/100 grams. The benefit of such a breakfast is that it is nutritious and satisfying, suitable for children and adults. To reduce calories, use lower-fat milk.
The table shows the calorie content of the ingredients of pearl barley porridge with milk:
| Name | Quantity | Fats | Carbohydrates | Squirrels | Total kcal |
| Pearl barley (1 cup) | 220 gr | 2.42 | 162.14 | 20.46 | 752.18 |
| Milk (2 cups) | 480 ml | 20.73 | 0 | 15.36 | 248.01 |
| Butter | 30 gr | 24.75 | 0.24 | 0.15 | 223.01 |
| Total kcal in 3 servings / 210 grams | 630 gr | 431.1 | 649.36 | 143.88 | 1224.34 |
On the water
For fasting days, use barley boiled in water; its calorie content is only 125 kcal/100 grams.
Before starting the cooking process, the cereal must be soaked in water. To do this, the washed cereal is left in the refrigerator for 10–12 hours.
Calorie content of finished porridge on water
| Name | Quantity | fats | carbohydrates | squirrels | Total kcal |
| Pearl barley (1 cup) | 220 gr | 2.42 | 162.14 | 20.46 | 752.18 |
| Water (2 glasses) | 480 ml | 0 | 0 | 0 | 0 |
| Total calories in 3 servings/200 grams | 600 gr | 21.48 | 648.56 | 81.84 | 752.18 |
With stew
The calorie content of pearl barley with stew is only 131 kcal per 100 grams, but it contains protein and carbohydrates in large quantities, so it is useful for sports fans who want to develop muscles.
The table shows the calorie content of the ingredients of pearl barley porridge with stew
| Name | Quantity | fats | carbohydrates | squirrels | Total kcal |
| Pearl barley | 300 gr | 3.3 | 221.1 | 27.9 | 1025.7 |
| Stew (1 can) | 400 gr | 69.6 | 0 | 56.4 | 852 |
| Carrots (1 pc.) | 100 gr | 0.1 | 6.9 | 1.3 | 33.7 |
| Onion (1 pc.) | 100 gr | 0 | 10.4 | 1.40 | 47.2 |
| Vegetable oil (1 tbsp) | 30 ml | 29.96 | 0 | 0 | 270 |
| Water (4 glasses) | 960 ml | 0 | 0 | 0 | 0 |
| Total calories per 8 servings/210 grams | 1700 gr | 926.64 | 953.6 | 348 | 2228.24 |
With meat
Barley with meat is a hearty, low-calorie dish that is suitable for everyday and holiday table.
The calorie content of ready-made pearl barley porridge with meat is 131 kcal per 100 grams.
| Name | Quantity | fats | carbohydrates | squirrels | Total kcal |
| Pearl barley | 180 gr | 1.98 | 132.66 | 16.74 | 615.42 |
| Fillet of beef | 150 gr | 18.6 | 0 | 28.35 | 280.8 |
| Onion (1 pc.) | 50 gr | 0 | 5.2 | 0.7 | 23.6 |
| Sunflower oil (1 tbsp) | 30 gr | 29.96 | 0 | 0 | 270 |
| Water (2.5 cups) | 600 ml | 0 | 0 | 0 | 0 |
| Total calories per 4 servings/230 grams | 910 gr | 454,86 | 551.44 | 183.16 | 1189.46 |
With mushrooms
Pearl barley porridge with mushrooms deserves special attention, so the dish comes last on the list - “for dessert”. This dish will never harm your figure and is perfect for a daily balanced diet.
The energy value is only 93 kcal/100 grams, and at the same time an exquisite combination of tastes, satiety and a storehouse of nutrients.
The calorie content of the finished porridge with mushrooms is only 93 kcal per 100 grams.
| Name | Quantity | fats | carbohydrates | squirrels | Total kcal |
| Pearl barley | 300 gr | 3.3 | 221.1 | 27.9 | 1025.7 |
| Champignon mushrooms | 250 gr | 2.5 | 0.25 | 10.75 | 66.5 |
| Onions (2 pcs.) | 200 gr | 0 | 20.8 | 2.8 | 94.4 |
| Carrot (1 pc.) | 100 gr | 0.1 | 6.9 | 1.3 | 33.7 |
| Sunflower oil (1 tbsp) | 30 gr | 29.96 | 0 | 0 | 270 |
| Water (4 glasses) | 960 ml | 0 | 0 | 0 | 0 |
| Total calories in 6 servings/300 grams | 1680 g | 322.74 | 996.2 | 171 | 1489.94 |
Whatever recipe you choose: with milk, with meat, with stew or with mushrooms - they are all very healthy and tasty, bon appetit!
THESE ARTICLES WILL HELP YOU LOSE WEIGHT
Cancer prevention
Barley contains 8.6 mcg of selenium (per 100 grams). This is a mineral that is not found in most foods, but can be found in pearl barley. It plays a role in liver enzyme function and helps detoxify some carcinogens in the body. Additionally, selenium from dietary sources may help prevent inflammation. It may reduce tumor growth rates and improve the immune response to infection by stimulating the production of T cells.
Consuming fiber from plant-based foods reduces the risk of colorectal cancer. Some studies have shown that beta-glucan fiber may stimulate the immune system. As a result, it can help fight cancer cells and prevent the formation of tumors.
Calorie content of pearl barley. Chemical composition and nutritional value.
Nutritional value and chemical composition of pearl barley.
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 52.5 kcal | 1684 kcal | 3.1% | 5.9% | 3208 g |
| Squirrels | 1.55 g | 76 g | 2% | 3.8% | 4903 g |
| Fats | 1.1 g | 56 g | 2% | 3.8% | 5091 g |
| Carbohydrates | 11.15 g | 219 g | 5.1% | 9.7% | 1964 |
| Alimentary fiber | 7.8 g | 20 g | 39% | 74.3% | 256 g |
| Water | 14 g | 2273 g | 0.6% | 1.1% | 16236 g |
| Ash | 0.9 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 1 mcg | 900 mcg | 0.1% | 0.2% | 90000 g |
| beta carotene | 0.013 mg | 5 mg | 0.3% | 0.6% | 38462 g |
| Vitamin B1, thiamine | 0.12 mg | 1.5 mg | 8% | 15.2% | 1250 g |
| Vitamin B2, riboflavin | 0.06 mg | 1.8 mg | 3.3% | 6.3% | 3000 g |
| Vitamin B4, choline | 37.8 mg | 500 mg | 7.6% | 14.5% | 1323 g |
| Vitamin B5, pantothenic | 0.5 mg | 5 mg | 10% | 19% | 1000 g |
| Vitamin B6, pyridoxine | 0.36 mg | 2 mg | 18% | 34.3% | 556 g |
| Vitamin B9, folates | 24 mcg | 400 mcg | 6% | 11.4% | 1667 g |
| Vitamin E, alpha tocopherol, TE | 1.1 mg | 15 mg | 7.3% | 13.9% | 1364 g |
| Vitamin K, phylloquinone | 2.2 mcg | 120 mcg | 1.8% | 3.4% | 5455 g |
| Vitamin RR, NE | 3.7 mg | 20 mg | 18.5% | 35.2% | 541 g |
| Niacin | 2 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 172 mg | 2500 mg | 6.9% | 13.1% | 1453 g |
| Calcium, Ca | 38 mg | 1000 mg | 3.8% | 7.2% | 2632 g |
| Magnesium, Mg | 40 mg | 400 mg | 10% | 19% | 1000 g |
| Sodium, Na | 10 mg | 1300 mg | 0.8% | 1.5% | 13000 g |
| Sera, S | 77 mg | 1000 mg | 7.7% | 14.7% | 1299 g |
| Phosphorus, P | 323 mg | 800 mg | 40.4% | 77% | 248 g |
| Microelements | |||||
| Iron, Fe | 1.8 mg | 18 mg | 10% | 19% | 1000 g |
| Cobalt, Co | 1.8 mcg | 10 mcg | 18% | 34.3% | 556 g |
| Manganese, Mn | 0.65 mg | 2 mg | 32.5% | 61.9% | 308 g |
| Copper, Cu | 280 mcg | 1000 mcg | 28% | 53.3% | 357 g |
| Molybdenum, Mo | 12.7 mcg | 70 mcg | 18.1% | 34.5% | 551 g |
| Nickel, Ni | 20 mcg | ~ | |||
| Selenium, Se | 37.7 mcg | 55 mcg | 68.5% | 130.5% | 146 g |
| Titanium, Ti | 16.7 mcg | ~ | |||
| Fluorine, F | 60 mcg | 4000 mcg | 1.5% | 2.9% | 6667 g |
| Chromium, Cr | 12.5 mcg | 50 mcg | 25% | 47.6% | 400 g |
| Zinc, Zn | 0.92 mg | 12 mg | 7.7% | 14.7% | 1304 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 65.7 g | ~ | |||
| Mono- and disaccharides (sugars) | 0.9 g | max 100 g | |||
| Essential amino acids | |||||
| Arginine* | 0.28 g | ~ | |||
| Valin | 0.37 g | ~ | |||
| Histidine* | 0.15 g | ~ | |||
| Isoleucine | 0.33 g | ~ | |||
| Leucine | 0.49 g | ~ | |||
| Lysine | 0.3 g | ~ | |||
| Methionine | 0.12 g | ~ | |||
| Methionine + Cysteine | 0.29 g | ~ | |||
| Threonine | 0.21 g | ~ | |||
| Tryptophan | 0.1 g | ~ | |||
| Phenylalanine | 0.46 g | ~ | |||
| Phenylalanine+Tyrosine | 0.68 g | ~ | |||
| Nonessential amino acids | |||||
| Alanin | 0.32 g | ~ | |||
| Aspartic acid | 0.59 g | ~ | |||
| Glycine | 0.29 g | ~ | |||
| Glutamic acid | 3.2 g | ~ | |||
| Proline | 0.96 g | ~ | |||
| Serin | 0.41 g | ~ | |||
| Tyrosine | 0.22 g | ~ | |||
| Cysteine | 0.17 g | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.3 g | max 18.7 g | |||
| 16:0 Palmitinaya | 0.28 g | ~ | |||
| 18:0 Stearic | 0.03 g | ~ | |||
| Monounsaturated fatty acids | 0.1 g | min 16.8 g | 0.6% | 1.1% | |
| 18:1 Oleic (omega-9) | 0.1 g | ~ | |||
| Polyunsaturated fatty acids | 0.39 g | from 11.2 to 20.6 g | 3.5% | 6.7% | |
| 18:2 Linolevaya | 0.37 g | ~ | |||
| 18:3 Linolenic | 0.02 g | ~ | |||
| Omega-3 fatty acids | 0.02 g | from 0.9 to 3.7 g | 2.2% | 4.2% | |
| Omega-6 fatty acids | 0.37 g | from 4.7 to 16.8 g | 7.9% | 15% |
The energy value of pearl barley is 52.5 kcal.
Primary Source: Created in the application by the user. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
A versatile and easy grain to add to your diet
Barley is cheap and incredibly easy to add to your diet. Its high fiber content makes it an excellent alternative to refined grains.
For example, you can use pearl barley as a side dish instead of potatoes or pasta. This grain is also an excellent alternative to white rice dishes such as pilaf or risotto. Barley can be added to soups, stuffings, stews, salads and even baked goods, and eaten as part of a hot breakfast. For a unique taste, add it to desserts such as pudding.
To cook pearl barley, it must be covered with water and soaked overnight or at least several hours. This is to reduce cooking time and achieve optimal flavor and texture. In addition, this allows you to improve the absorption of nutrients from it.
After soaking, the pearl barley will double in volume. It should be dried and washed before cooking. To prepare pearl barley, add 1 cup of pearl barley to 3 cups of water and bring to a boil, then reduce heat and let simmer for approximately 45 minutes.
Alternatively, you can use a rice cooker. Add two and a half glasses of water per glass of barley and cook in the same way as rice. You can pre-soak the grains in plenty of water to reduce the overall cooking time.
Barley can also be cooked in a pressure cooker, which will take much less time. However, you will have to follow the individual instructions for your specific model as cooking times may vary slightly.
Harm of pearl barley to the human body
Although pearl barley has many beneficial properties, it also has some negative aspects that you should be aware of. This is why pearl barley is harmful.
Just like wheat, rye and barley grains naturally contain a protein called gluten.
This means that pearl barley may not be a suitable grain for patients with conditions such as celiac disease or gluten sensitivity. Again, the amount of these sticky proteins can be significantly reduced by sprouting the grain or by fermenting it (sourdough).
Many people's bodies are not able to digest this protein well enough, which can cause a number of reactions, including malabsorption, leaky gut, low energy levels, bloating, constipation and many other symptoms. Although sprouting barley can help reduce gluten content, it will still have these proteins even if the grain has been sprouted. Therefore, people with gluten allergies and intolerances should avoid consuming pearl barley.
If you have a sensitive digestive system, irritable bowel syndrome (IBS), or signs of leaky gut syndrome, it may be wise to avoid barley and other grains, at least for a period of time, so you can heal your gut.
The same nutrients found in barley can be found in many vegetables and fruits, so barley and other grains are not absolutely necessary in a healthy diet.
If you don't have a negative reaction to grains or gluten, then barley can be a healthy part of your diet!
The article was prepared by experts for informational purposes only. It should not be used as a guide for treating medical conditions and is not a substitute for professional medical advice, diagnosis, or treatment. In case of illness or any symptoms, you should always consult a doctor and not self-medicate.
Tags: Barley
About the author: Alexander Fedorov
Candidate of Biological Sciences, biologist, nutrition expert. Graduated from Stavropol State University with a degree in Biology at the Faculty of Biology and Chemistry.
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What is the best way to use cereal?
You can add pearl barley to any soup or stew to make the dish healthier and more satisfying.
If you cook porridge, you don't have to do it in water. Cook the grains in any broth of your choice and add a variety of vegetables. This will give you the equivalent of a delicious pilaf or risotto.
Toss cooled cooked barley with diced vegetables and homemade dressing for a quick, cold salad.
In addition, there is an interesting option for a dietary dish with barley. Mix the soaked cereal with onions, celery, mushrooms, carrots and green peppers. Add the broth to the mixture, bring to a boil and then simmer for approximately 45 minutes.
Secrets of cooking boiled pearl barley
To make pearl barley porridge tasty, you need to prepare the cereal before starting cooking. Initially, remove all debris, dirt and remaining husks. Rinse well under water. It is also important to know the ratio of cereal and liquid and cooking time. The structure and consistency of the finished product depends on how much liquid is added.
If the cereal was not soaked, then the liquid should be 1.5 times more. The cooking time depends on how long the cereal has been soaked. The more time it was in the water, the less time it will take to cook. If it was soaked for 10-12 hours, then it will take no more than half an hour to cook, and if you leave it soaked for a couple of hours, then it will take 2 times longer to cook.
Boiled pearl barley, its calorie content in water is only 109 kcal, it will turn out tastier if you take into account a few tips from professionals:
- Soaking the cereal will help reduce the cooking time.
- You can achieve the desired consistency if you strictly follow the ratio of liquid and cereal in the recipe.
- Beans soaked overnight take about half an hour on average to cook.
- After removing the pan from the stove, you can cover it with a blanket and leave for another 30 minutes. In this case, the barley grains will become even more tender and soft.
- It is better to season the porridge with butter, but when losing weight it is better not to use it.
Possible risks
Barley contains gluten, so it is not suitable for those suffering from celiac disease. Malt and malt beverages (such as beer), as well as several common flavorings, are made from barley. As a result, they also contain gluten.
People who want to increase their fiber intake should do so gradually over 1 to 2 months. This can help prevent digestive problems as the body adjusts to the changes. Drinking plenty of fluids while increasing your fiber intake can help prevent constipation.
Final word
Having studied the beneficial properties and contraindications of pearl barley, we can draw the following conclusions. It is rich in vitamins, minerals and other beneficial plant compounds. It's also high in fiber, which is responsible for most of its health benefits, ranging from better digestion of food to reduced hunger and weight loss.
What's more, making pearl barley a regular ingredient in your diet may provide protection against chronic diseases such as diabetes, heart disease, and even certain types of cancer.
How and how much to consume boiled pearl barley during a diet
A diet with intensive consumption of barley helps normalize metabolism due to its low fat and salt content.
To effectively lose weight, you need to follow several principles of healthy eating:
- Before boiling the cereal, you need to soak it overnight. Due to this, the cooking time will be significantly reduced, which means that most of the nutrients will be preserved.
- It is better to cook porridge in water; if you use milk, the calorie content of the finished product will increase.
- When preparing porridge, it is better not to use sugar, salt, butter and sour cream.
The pearl barley diet lasts only a few days, so nutritionists advise using it before some important event, when you need to quickly lose 3-5 kg. There are several options for a pearl barley diet. They all differ in the number of days and the list of allowed products.
A combined diet involves eating not only pearl barley porridge, but also some vegetables and fruits. A strict diet involves eating only pearl barley. To achieve maximum effect, you must strictly follow all recommendations. Any errors can cause the weight to come off slowly.
With a combined diet, you can eat not only pearl barley porridge cooked in water, but also the following products:
- unsweetened fruits and berries;
- fresh or steamed vegetables;
- fermented milk products with minimal fat content;
- fresh herbs;
- low-fat cottage cheese.
During your diet, you can eat barley dishes for breakfast, lunch and dinner. There are diets designed for 5, 7 and 10 days. The strict diet is designed for 3 days and during it you can only eat boiled pearl barley without oil and salt. It is allowed to add only fresh herbs. Throughout the day, be sure to drink plenty of water (at least 2 liters).
Approximate menu for a gentle pearl barley diet for 5 days:
- breakfast - boiled pearl barley, a cup of green tea;
- snack - pear;
- lunch - soup with barley and vegetables, rosehip decoction;
- afternoon snack - 250 ml of yogurt;
- dinner - 200 g of cottage cheese, tea;
- before bed, drink 1 tbsp. low-fat kefir.
Boiled pearl barley is an inexpensive dietary ingredient. The calorie content of the porridge is low, due to which it is possible to get rid of 5 kg of excess weight in just a week. By following all the recommendations, you can quickly and easily get back into shape, while your diet will be varied if you stick to a gentle diet.
Tags: protein, pearl barley, how much
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