Barley Heath

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June 16-22

New on the website:Vitamin K- The bestsources of vitamin K1 arewhole foods. Greenvegetables such as Kale,spinach, mustard greensand collard greens areamong the 16 WHFoodsrated as excellent sources.

The George Mateljan Foundation, a not-for-profit foundation with no commercial interests or

advertising, is a new force for change to help make ahealthier you and a healthier world.

Barley

Barley, hulled, dry0.33 cup

(61.33 grams)

Calories: 217

GI: low

Nutrient DRI/DV

m olybdenum 59.9%

manganese 59.5%

fiber 42.4%

selenium 42%

copper 34.4%

vitamin B1 33.3%

chromium 23.3%phosphorus 23.1%

magnesium 20.3%

vitamin B3 17.6%

Barley is a wonderfully versatile cereal

grain with a rich nutlike flavor and anappealing chewy, pasta-likeconsistency. Its appearance resembleswheat berries, although it is slightlylighter in color. Sprouted barleyis

naturally high in maltose, a sugar that serves asthe basis for both malt syrup sweetener. Whenfermented, barley is used as an ingredient in beerand other alcoholic beverages.

This chart graphically details the %DV that aserving of Barley provides for each of thenutrients of which it is a good, very good, orexcellent source according to our Food RatingSystem. Additional information about the amount

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of these nutrients provided by Barley can befound in the Food Rating System Chart. A link thattakes you to the In-Depth Nutritional Profile forBarley, featuring information over 80 nutrients,can be found under the Food Rating SystemChart.

Health Benefits

DescriptionHistoryHow to Select and StoreTips for Preparing and CookingHow to EnjoyIndividual ConcernsNutritional ProfileReferences

Health BenefitsWhen the weather's cold, a big pot of soupsimmering on the stove warms the heart as wellas the hearth. Adding some whole grain barley tothe pot will improve your health along with theflavor of whatever soup or stew you're cooking. Inaddition to its robust flavor, barley's claim tonutritional fame is based on its being a very goodsource of molybdenum, manganese, dietary fiber,and selenium, and a good source of copper,vitamin B1, chromium, phosphorus, magnesium,and niacin.

Barley's Fiber for Regularity,Lower Cholesterol, & IntestinalProtection

Wish you were more regular? Let barley give yourintestinal health a boost. In addition to providing

bulk and decreasing the transit time of fecalmatter, thus decreasing the risk of colon cancerand hemorrhoids, barley's dietary fiberalsoprovides food for the "friendly" bacteria in thelarge intestine. When these helpful bacteriaferment barley's insoluble fiber, they produce ashort-chain fatty acid called butyric acid, which

serves as the primary fuel for the cells of the largeintestine and helps maintain a healthy colon.These helpful bacteria also create two other

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short-chain fatty acids,propionicand acetic acid,

which are used as fuel by the cells of the liver andmuscles.

Thepropionic acidproduced from barley's

insoluble fiber may also be partly responsible forthe cholesterol-lowering properties of fiber. Inanimal studies,propionic acidhas been shown to

inhibit HMG-CoA reductase, an enzyme involvedin the production of cholesterol by the liver. Bylowering the activity of this enzyme,propionic acid

helps lower blood cholesterol levels.

In addition, barley's dietary fiberis high in beta

glucan, which helps to lower cholesterol by

binding to bile acids and removing them from thebody via the feces. Bile acids are compoundsused to digest fat that are manufactured by the

liver from cholesterol. When they are excretedalong with barley's fiber, the liver mustmanufacture new bile acids and uses up morecholesterol, thus lowering the amount ofcholesterol in circulation. Soluble fiber may alsoreduce the amount of cholesterol manufactured bythe liver.

A study published in theAmerican Journal of

Clinical Nutritionsuggests barley's fiber has

multiple beneficial effects on cholesterol. In this

study of 25 individuals with high cholesterol(postmenopausal women, premenopausal women,and men), adding barley to the American Heart

Association Step 1 diet resulted in a significantlowering in total cholesterol in all subjects, plustheir amount of large LDL and large andintermediate HDL fractions (which are consideredless atherogenic) increased, and the smaller LDLand VLDL cholesterol (the most dangerousfractions) greatly decreased.

Lastly, when barley provides insoluble fibers thatfeed friendly bacteria in the digestive tract, thishelps to maintain larger populations of friendlybacteria. In addition to producing the helpful short-chain fatty acids described above, friendlybacteria play an important protective role bycrowding out pathogenic (disease-causing)bacteria and preventing them from surviving in theintestinal tract.
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Barley's fiber can prevent or help with a number ofdifferent conditions. For example, when barley'sfiber binds to and removes cholesterol-containingbile, this can be very beneficial for peoplestruggling with heart disease since it forces thebody to make more bile by breaking downcholesterol, thus lowering cholesterol levels.

A study published in theArchives of InternalMedicineconfirms that eating high fiber foods,

such as barley, helps prevent heart disease.Almost 10,000 American adults participated in thisstudy and were followed for 19 years. Peopleeating the most fiber, 21 grams per day, had 12%less coronary heart disease (CHD) and 11% lesscardiovascular disease (CVD) compared to thoseeating the least, 5 grams daily. Those eating themost water-soluble dietary fiber fared even better

with a 15% reduction in risk of CHD and a 10%risk reduction in CVD.

The fiber in barley can also help to prevent bloodsugar levels from rising too high in people withdiabetes.

Additional Protection AgainstAtherosclerosis

Yet another reason to increase your intake ofbarley is that, in addition to its fiber, barley is alsoa good source of niacin, a B vitamin that providesnumerous protective actions againstcardiovascular risk factors. Niacin can helpreduce total cholesterol and lipoprotein (a)levels.

(Lipoprotein (a)or Lp(a) is a molecule composed

of protein and fat that is found in blood plasmaand is very similar to LDL cholesterol, but is evenmore dangerous as it has an additional molecule

of adhesive protein called apolioprotein (a), whichrenders Lp(a) more capable of attaching to bloodvessel walls.)

Niacin may also help prevent free radicals fromoxidizing LDL, which only becomes potentiallyharmful to blood vessel walls after oxidation.Lastly, niacin can help reduce plateletaggregation, the clumping together of plateletsthat can result in the formation of blood clots. Onecup of barley will supply you with 14.2% of the


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daily value for niacin.

Significant CardiovascularBenefits for PostmenopausalWomen

Eating a serving of whole grains, such as barley,

at least 6 times each week is a good idea,especially for postmenopausal women with highcholesterol, high blood pressure or other signs ofcardiovascular disease (CVD).

A 3-year prospective study of over 220postmenopausal women with CVD, published intheAmerican Heart Journal, shows that those

eating at least 6 servings of whole grains eachweek experienced both:

Slowed progression of atherosclerosis, thebuild-up of plaque that narrows the vesselsthrough which blood flows, andLess progression in stenosis, the narrowingof the diameter of arterial passageways.

The women's intake of fiber from fruits, vegetablesand refined grains was notassociated with a

lessening in CVD progression.

The 2005 Dietary Guidelines for Americansrecommends at least 3 servings of whole-grainfoods each day, but experts say most Americanseat less than a single serving. Don't be part of thismajority! For delicious ideas that can help youenjoy whole grains as a daily part of your"Healthiest Way of Eating," see the "How toEnjoy" section below and take a look at the otherWorld's Healthiest Foods ideas for whole grainsby clicking buckwheat, corn, millet, quinoa, brownrice, rye, spelt, whole wheat.

Prevent Heart Failure with aWhole Grains Breakfast

Heart failure is the leading cause of hospitalizationamong the elderly in the United States. Successof drug treatment is only partial (ACE inhibitorsand beta-blockers are typically used; no evidencehas found statins safe or effective for heart
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failure), and its prognosis remains poor. Follow upof 2445 discharged hospital patients with heartfailure revealed that 37.3% died during the firstyear, and 78.5% died within 5 years.

Since consumption of whole grain products anddietary fiber has been shown to reduce the risk ofhigh blood pressure and heart attack, Harvard

researchers decided to look at the effects ofcereal consumption on heart failure risk andfollowed 21,376 participants in the PhysiciansHealth Study over a period of 19.6 years.

After adjusting for confounding factors (age,smoking, alcohol consumption, vegetableconsumption, use of vitamins, exercise, andhistory of heart disease), they found that men whosimply enjoyed a daily morning bowl of wholegrain (but not refined) cereal had a 29% lower risk

of heart failure. Isn't your heart worth protecting,especially when the prescriptiona morning bowlof hearty whole grainsis so delicious? For quick,easy, heart-healthy, whole grain recipes, click TheWorld's Healthiest Foods, and look at the "How toEnjoy" section in any of our grain profiles.

Barley and Other Whole GrainsSubstantially Lower Risk of

Type 2 DiabetesBarley and other whole grains are rich sources ofmagnesium, a mineral that acts as a co-factor formore than 300 enzymes, including enzymesinvolved in the body's use of glucose and insulinsecretion.

The FDA permits foods that contain at least 51%whole grains by weight (and are also low in fat,saturated fat, and cholesterol) to display a healthclaim stating consumption is linked to lower risk ofheart disease and certain cancers. Now, researchsuggests regular consumption of whole grainsalso reduces risk of type 2 diabetes.

In this 8-year trial, involving 41,186 particpants ofthe Black Women's Health Study, research dataconfirmed inverse associations betweenmagnesium, calcium and major food sources inrelation to type 2 diabetes that had already been
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reported in predominantly white populations.

Risk of type 2 diabetes was 31% lower in blackwomen who frequently ate whole grains comparedto those eating the least of these magnesium-richfoods. When the women's dietary intake ofmagnesium intake was considered by itself, abeneficial, but lesser19%reduction in risk of

type 2 diabetes was found, indicating that wholegrains offer special benefits in promoting healthyblood sugar control. Daily consumption of low-fatdairy foods was also helpful, lowering risk of type2 diabetes by 13%. So, if you'd like to enjoy a hotbowl of barley for breakfast (an especially goodideasee immediately below), serve topped withlow-fat milk.

A Better Breakfast Choice for

Persons with Type 2 Diabetes

Barley may be an even better breakfast choicethan oats for persons with Type 2 diabetes. In astudy conducted by the Agricultural ResearchService at the Diet and Human PerformanceLaboratory in Beltsville, MD, barley was muchmore effective in reducing both glucose andinsulin responses than oats.

In this study, which involved 10 overweightwomen (mean age: 50 years, body mass index:30), subjects ate a controlled diet for 2 days andwere then given, in rotation, glucose alone andthen 4 test meals in which 2/3 of the carbohydratecame first from oat flour then oatmeal, barley flouror barley flakes.

Glucose responses were reduced after test mealsby both oats and barley, although more by barley(29-36% by oats and 59-65% by barley). Insulin

responses after test meals were significantlyreduced onlyby barley (44-56%). Interestingly,

whether the oats or barley was consumed in theform of meal, flakes or flour had little effect. Whatseems to have been responsible for barley'ssignificantly greater effectiveness in reducing bothglucose and insulin responses is barley's solublefiber content. The barley used in the study (acultivar called Prowashonupana) contains morethan 4 times the soluble fiber of common oats.


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Cereal and Fruit FiberProtective againstPostmenopausal Breast Cancer

Results of a prospective study involving 51,823postmenopausal women for an average of 8.3years showed a 34% reduction in breast cancer

risk for those consuming the most fruit fibercompared to those consuming the least. Inaddition, in the subgroup of women who had everused hormone replacement, those consuming themost fiber, especially cereal fiber, had a 50%reduction in their risk of breast cancer comparedto those consuming the least. Fruits richest in fiberinclude apples, dates, figs, pears and prunes.When choosing a high fiber cereal, look for wholegrain cereals as they supply the most bran (a

mere 1/3rd cup of bran contains about 14 gramsof fiber). With its rich, nutty flavor, barley makes agreat breakfast alternative to a bowl of hotoatmeal. A mere quarter-cup of barley deliversone-quarter of the RDI for fiber!

Barley Can Help PreventGallstones

Eating foods high in insoluble fiber, such as

barley, can help women avoid gallstones, shows astudy published in theAmerican Journal of

Gastroenterology.

Studying the overall fiber intake and types of fiberconsumed over a 16 year period by almost 70,000women in the Nurses Health Study, researchersfound that those consuming the most fiber overall(both soluble and insoluble) had a 13% lower riskof developing gallstones compared to womenconsuming the fewest fiber-rich foods.

Those eating the most foods rich in insoluble fibergained even more protection against gallstones: a17% lower risk compared to women eating theleast. And the protection was dose-related; a 5-gram increase in insoluble fiber intake droppedrisk dropped 10%.

How do foods rich in insoluble fiber help preventgallstones? Researchers think insoluble fiber not


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only speeds intestinal transit time (how quicklyfood moves through the intestines), but reducesthe secretion of bile acids (excessive amountscontribute to gallstone formation), increasesinsulin sensitivity and lowers triglycerides (bloodfats). Abundant in all whole grains, insoluble fiberis also found in nuts and the edible skin of fruitsand vegetables including tomatoes, cucumbers,

many squash, apples, berries, and pears. Inaddition, beans provide insoluble as well assoluble fiber.

Whole Grains and Fish HighlyProtective against ChildhoodAsthma

According to the American Lung Association,

almost 20 million Americans suffer from asthma,which is reported to be responsible for over 14million lost school days in children, and an annualeconomic cost of more than $16.1 billion.

Increasing consumption of whole grains and fishcould reduce the risk of childhood asthma byabout 50%, suggests the International Study on

Allergy and Asthma in Childhood (Tabak C, WijgaAH, Thorax).

The researchers, from the Dutch National Instituteof Public Health and the Environment, UtrechtUniversity, University Medical Center Groningen,used food frequency questionnaires completed bythe parents of 598 Dutch children aged 8-13years. They assessed the children's consumptionof a range of foods including fish, fruits,vegetables, dairy and whole grain products. Dataon asthma and wheezing were also assessedusing medical tests as well as questionnaires.

While no association between asthma and intakeof fruits, vegetables, and dairy products wasfound (a result at odds with other studies thathave supported a link between antioxidant intake,particularly vitamins C and E, and asthma), thechildren's intake of both whole grains and fish wassignificantly linked to incidence of wheezing andcurrent asthma.

In children with a low intake of fish and whole


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grains, the prevalence of wheezing was almost20%, but was only 4.2% in children with a highintake of both foods. Low intake of fish and wholegrains also correlated with a much higherincidence of current asthma (16.7%). compared toonly a 2.8% incidence of current asthma amongchildren with a high intake of both foods.

After adjusting results for possible confoundingfactors, such as the educational level of themother, and total energy intake, high intakes ofwhole grains and fish were found to be associatedwith a 54 and 66% reduction in the probability ofbeing asthmatic, respectively.

The probability of having asthma with bronchialhyperresponsiveness (BHR), defined as havingan increased sensitivity to factors that causenarrowing of the airways, was reduced by 72 and

88% when children had a high-intake of wholegrains and fish, respectively.

Lead researcher, CoraTabak commented, "Therise in the prevalence of asthma in westernsocieties may be related to changed dietaryhabits." We agree. The Standard American Diet issorely deficient in the numerous anti-inflammatorycompounds found in fish and whole grains,notably, the omega-3 fats supplied by cold water

fish and the magnesium and vitamin E provided bywhole grains. One caution: wheat may need to beavoided as it is a common food allergenassociated with asthma.

Promote Optimal Health withBarley's Fiber and Selenium

For people worried about colon cancer risk, barleypacks a double punch by providing the fiber

needed to minimize the amount of time cancer-causing substances spend in contact with coloncells, plus being a very good source of selenium,which has been shown to reduce the risk of coloncancer significantly.

Selenium is an essential component of severalmajor metabolic pathways, including thyroidhormone metabolism, antioxidant defensesystems, and immune function. Accumulated


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evidence from prospective studies, interventiontrials and studies on animal models of cancer hassuggested a strong inverse correlation betweenselenium intake and cancer incidence. Severalmechanisms have been suggested to explain thecancer-preventive activities of selenium. Seleniumhas been shown to induce DNA repair andsynthesis in damaged cells, to inhibit the

proliferation of cancer cells, and to induce theirapoptosis, the self-destruct sequence the body

uses to eliminate worn out or abnormal cells.

In addition, selenium is incorporated at the activesite of many proteins, including glutathione

peroxidase, which is particularly important for

cancer protection. One of the body's mostpowerful antioxidant enzymes, glutathione

peroxidaseis used in the liver to detoxify a wide

range of potentially harmful molecules. Whenlevels of glutathione peroxidaseare too low,

these toxic molecules are not disarmed and wreakhavoc on any cells with which they come incontact, damaging their cellular DNA andpromoting the development of cancer cells.

Not only does selenium play a critical role incancer prevention as a cofactor of glutathione

peroxidase, selenium also works with vitamin E in

numerous other vital antioxidant systems

throughout the body. These powerful antioxidantactions make selenium helpful for the preventionnot only of cancer, but also of heart disease, andfor decreasing the symptoms of asthma andarthritis.

Phenolics, powerful antioxidants that work inmultiple ways to prevent disease, are one majorclass of phytonutrients that have been widelystudied. Included in this broad category are such

compounds as quercetin, curcumin, ellagic acid,catechins, and many others that appear frequentlyin the health news.

When Dr. Liu and his colleagues measured therelative amounts of phenolics, and whether theywere present in bound or free form, in commonfruits and vegetables like apples, red grapes,broccoli and spinach, they found that phenolics inthe "free" form averaged 76% of the total numberof phenolics in these foods. In whole grains,


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however, "free" phenolics accounted for less than1% of the total, while the remaining 99% were in"bound" form.

In his presentation, Dr. Liu explained that becauseresearchers have examined whole grains with thesame process used to measure antioxidants invegetables and fruitslooking for their content of

"free" phenolics"the amount and activity ofantioxidants in whole grains has been vastlyunderestimated.

Despite the differences in fruits', vegetables' andwhole grains' content of "free" and "bound"phenolics, the total antioxidant activity in all threetypes of whole foods is similar, according to Dr.Liu's research. His team measured the antioxidantactivity of various foods, assigning each a ratingbased on a formula (micromoles of vitamin C

equivalent per gram). Broccoli and spinachmeasured 80 and 81, respectively; apple andbanana measured 98 and 65; and of the wholegrains tested, corn measured 181, whole wheat77, oats 75, and brown rice 56.

Dr. Liu's findings may help explain why studieshave shown that populations eating diets high infiber-rich whole grains consistently have lower riskfor colon cancer, yet short-term clinical trials that

have focused on fiber alone in lowering coloncancer risk, often to the point of giving subjectsisolated fiber supplements, yield inconsistentresults. The explanation is most likely that thesestudies have not taken into account the interactiveeffects of all the nutrients in whole grainsnot

just their fiber, but also their many phytonutrients.

As far as whole grains are concerned, Dr. Liubelieves that the key to their powerful cancer-fighting potential is precisely their wholeness. A

grain of whole wheat consists of three partsitsendosperm (starch), bran and germ. When wheator any whole grainis refined, its bran andgerm are removed. Although these two parts makeup only 15-17% of the grain's weight, they contain83% of its phenolics. Dr. Liu says his recentfindings on the antioxidant content of whole grainsreinforce the message that a variety of foodsshould be eaten good health. "Different plantfoods have different phytochemicals," he said.


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"These substances go to different organs, tissuesand cells, where they perform different functions.What your body needs to ward off disease is thissynergistic effectthis teamworkthat isproduced by eating a wide variety of plant foods,including whole grains."

Lignans Protect againstCancers and Heart Disease

One type of phytonutrient especially abundant inwhole grains such as barley are plant lignans,which are converted by friendly flora in ourintestines into mammalian lignans, including onecalled enterolactone that is thought to protectagainst breast and other hormone-dependentcancers as well as heart disease. In addition towhole grains, nuts, seeds and berries are richsources of plant lignans, and vegetables, fruits,and beverages such as coffee, tea and wine alsocontain some. When blood levels of enterolactonewere measured in over 800 postmenopausalwomen in a Danish study published in the Journal

of Nutrition, women eating the most whole grains

were found to have significantly higher bloodlevels of this protective lignan. Women who atemore cabbage and leafy vegetables also hadhigher enterolactone levels.

Fiber from Whole Grains andFruit Protective against BreastCancer

When researchers looked at how much fiber35,972 participants in the UK Women's CohortStudy ate, they found a diet rich in fiber fromwhole grains, such as barley, and fruit offered

significant protection against breast cancer forpre-menopausal women. (Cade JE, Burley VJ, etal., International Journal of Epidemiology).

Pre-menopausal women eating the most fiber(>30 grams daily) more than halved their risk ofdeveloping breast cancer, enjoying a 52% lowerrisk of breast cancer compared to women whosediets supplied the least fiber (


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protection. Pre-menopausal women eating themost whole grain fiber (at least 13 g/day) had a41% reduced risk of breast cancer, compared tothose with the lowest whole grain fiber intake (4 gor less per day).

Fiber from fruit was also protective. Pre-menopausal women whose diets supplied the

most fiber from fruit (at least 6 g/day) had a 29%reduced risk of breast cancer, compared to thosewith the lowest fruit fiber intake (2 g or less perday).

Practical Tip: As the following table shows, it'ssurprisingly easy to enjoy a healthy way of eatingthat delivers at least 13 grams of whole grain fiberand 6 grams of fiber from fruit each day.

FoodFiber Content in

Grams

Oatmeal, 1 cup 3.98

Whole wheat bread, 1slice

2

Whole wheat spaghetti, 1cup

6.3

Brown rice, 1 cup 3.5

Barley, 1 cup 13.6

Buckwheat, 1 cup 4.54

Rye, 1/3 cup 8.22

Corn, 1 cup 4.6

Apple, 1 medium withskin

5.0

Banana, 1 medium 4.0

Blueberries, 1 cup 3.92

Orange, 1 large 4.42Pear, 1 large 5.02

Prunes, 1/4 cup 3.02

Strawberries, 1 cup 3.82

Raspberries, 1 cup 8.36

*Fiber content can vary between brands.

Source: esha Research, Food Processor for


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Windows, Version 7.8

Barley's Copper Can BenefitArthritis Sufferers

Copper, another trace mineral supplied by barley,may also be helpful in reducing the symptoms of

rheumatoid arthritis. Copperis an essentialcofactor of a key oxidative enzyme calledsuperoxide dismutase. Superoxide dismutase

disarms free radicals produced within themitochondria(the energy production factories

within our cells). Copper is also necessary for theactivity of lysyl oxidase, an enzyme involved in

cross-linking collagen and elastin, both of whichprovide the ground substance and flexibility inblood vessels, bones and joints. One cup of

cooked barley provides 32.0% of the daily valuefor copper.

Development and Repair ofBody Tissue

The phosphorus provided by barley plays a role inthe structure of every cell in the body. In additionto its role in forming the mineral matrix of bone,phosphorus is an essential component of

numerous other life-critical compounds includingadenosine triphosphateor ATP, the molecule that

is the energy currency of the body. Phosphorus isan important component of nucleic acids, thebuilding blocks of the genetic code. In addition,the metabolism of lipids (fats) relies onphosphorus, and phosphorus is an essentialcomponent of lipid-containing structures such ascell membranes and nervous system structures. Acup of cooked barley will give you 23.0% of the

daily value for phosphorus.

Meta-analysis Explains WholeGrains' Health ProtectiveBenefits

In many studies, eating whole grains, such asbarley, has been linked to protection againstatherosclerosis, ischemic stroke, diabetes, insulinresistance, obesity, and premature death. A new


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study and accompanying editorial, published inthe American Journal of Clinical Nutrition explainsthe likely reasons behind these findings andrecommends at least 3 servings of whole grainsshould be eaten daily.

Whole grains are concentrated sources of fiber. Inthis meta-analysis of 7 studies including more

than 150,000 persons, those whose dietsprovided the highest dietary fiber intake had a29% lower risk of cardiovascular diseasecompared to those with the lowest fiber intake.

But it's not just fiber's ability to serve as a bulkingagent that is responsible for its beneficial effectsas a component of whole grains. Wheat bran, forexample, which constitutes 15% of most whole-grain wheat kernels but is virtually non-existent inrefined wheat flour, is rich in minerals,

antioxidants, lignans, and otherphytonutrients:mdash;as well as in fiber.

In addition to the matrix of nutrients in their dietaryfibers, the whole-grain arsenal includes a widevariety of additional nutrients and phytonutrientsthat reduce the risk of cardiovascular disease.Compounds in whole grains that have cholesterol-lowering effects include polyunsaturated fattyacids, oligosaccharides, plant sterols and stanols,

and saponins.

Whole grains are also important dietary sources ofwater-soluble, fat-soluble, and insolubleantioxidants. The long list of cereal antioxidantsincludes vitamin E, tocotrieonols, selenium,phenolic acids, and phytic acid. Thesemultifunctional antioxidants come in immediate-release to slow-release forms and thus areavailable throughout the gastrointestinal tract overa long period after being consumed.

The high antioxidant capacity of wheat bran, forexample, is 20-fold that of refined wheat flour(endosperm). Although the role of antioxidantsupplements in protecting against cardiovasculardisease has been questioned, prospectivepopulation studies consistently suggest that whenconsumed in whole foods, antioxidants areassociated with significant protection againstcardiovascular disease. Because free radical


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damage to cholesterol appears to contributesignificantly to the development ofatherosclerosis, the broad range of antioxidantactivities from the phytonutrients abundant inwhole-grains is thought to play a strong role intheir cardio-protective effects.

Like soybeans, whole grains are valuable sources

of phytoestrogens, plant compounds that mayaffect blood cholesterol levels, blood vesselelasticity, bone metabolism, and many othercellular metabolic processes.

Whole grains are rich sources of lignans that areconverted by the human gut to enterolactone andenterodiole. In studies of Finnish men, bloodlevels of enterolactone have been found to havean inverse relation not just to cardiovascular-related death, but to all causes of death, which

suggests that the plant lignans in whole grainsmay play an important role in their protectiveeffects.

Lower insulin levels may also contribute to theprotective effects of whole grains. In manypersons, the risks of atheroscleroticcardiovascular disease, diabetes, and obesity arelinked to insulin resistance. Higher intakes ofwhole grains are associated with increased

sensitivity to insulin in population studies andclinical trials. Why? Because whole grainsimprove insulin sensitivity by lowering theglycemic index of the diet while increasing itscontent of fiber, magnesium, and vitamin E.

The whole kernel of truth: as part of your healthyway of eating, whole grains can significantly loweryour risk of cardiovascular disease, obesity andtype 2 diabetes. Enjoy at least 3 servings a day.No idea how to cook whole grains? Just look at

the "How to Enjoy" section in our profiles of thewhole grains, or for quick, easy, delicious recipes,click on this link to our Recipe Assistantandselect whatever whole grain you would like toprepare.

Description

Barley is a wonderfully versatile cereal grain with
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a rich nutlike flavor and an appealing chewy,pasta-like consistency, the result of its glutencontent. Its appearance resembles wheat berries,although it is slightly lighter in color. Sproutedbarley is naturally high in maltose, a sugar that

serves as the basis for both malt syrup sweetenerand when fermented, as an ingredient in beer andother alcoholic beverages.

Barley can be found in the market in variousdifferent forms:

Hulled barley: Like the name suggests, theoutermost hull of the grain is all that getsremoved in this form of barley. While thismakes for a chewier grain that requires moresoaking and cooking, it also makes for amore nutritious food. Hulled barley is alsosometimes called "dehulled barley," and it isthe one form of barley what would beconsidered whole grain.Pearl barley: Various degrees of polishing, or"pearling" take place in the production ofpearl barley. In addition to a polishing off ofthe outermost hull, the grain's bran layer, andeven parts of its inner endosperm layer, maybe removed during the pearling process. Ingeneral, as you move from regular to mediumto fine to baby pearl barley, you find

increasing loss of nutrients. Pearl barley ismuch less chewy and quicker cooking thanhulled barley, but it is also much lower innutrients, and would not be consideredwhole grain.Pot/scotch barley: In terms of processing,this form of barley falls in between hulled andpearl barley. It's been polished to remove itsouter hull, but the polishing process is notcontinued for much longer, so that a large

amount of the remaining grain is left intact.While pot barley would not technically beconsidered whole grain, and would lacksome of the benefits of hulled barley, it is stilla very reasonable nutritional choice andmore nutrient dense than pearl barley. Inmany countries, pot barley is popular insoups - thus the origin of its name.Barley flakes: Flattened and sliced, barleyflakes are similar in shape to rolled oats.Barley flakes can be made from hulled,


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hulless, or pearl barley, and can besignificantly different in nutrient content forthis reason.Barley grits: Barley that has been toastedand cracked, barley grits are similar inappearance to bulgar. Barley grits can bemade from hulled, hulless, or pearl barley,and can be significantly different in nutrient

content for this reason.

The Latin name for barley is Hordeum vulgare.

History

Barley originated in Ethiopia and Southeast Asia,where it has been cultivated for more than 10,000years. Barley was used by ancient civilizations as

a food for humans and animals, as well as tomake alcoholic beverages; the first known recipefor barley wine dates back to 2800 BC inBabylonia. In addition, since ancient times, barleywater has been used for various medicinalpurposes.

Barley played an important role in ancient Greekculture as a staple bread-making grain as well asan important food for athletes, who attributedmuch of their strength to their barley-containing

training diets. Roman athletes continued thistradition of honoring barley for the strength that itgave them. Gladiators were known as hordearii,

which means "eaters of barley." Barley was alsohonored in ancient China as a symbol of malevirility since the heads of barley are heavy andcontain numerous seeds.

Since wheat was very expensive and not widelyavailable in the Middle Ages, many Europeans at

that time made bread from a combination of barleyand rye. In the 16th century, the Spanishintroduced barley to South America, while theEnglish and Dutch settlers of the 17th centurybrought it with them to the United States.

Today, the largest commercial producers of barleyare Canada, the United States, the RussianFederation, Germany, France and Spain.


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How to Select and Store

Barley is generally available in its pearled, hulledand flaked form. It is available prepackaged aswell as in bulk containers. Just as with any otherfood that you may purchase in the bulk section,make sure that the bins containing the barley are

covered and that the store has a good productturnover so as to ensure its maximal freshness.Whether purchasing barley in bulk or in apackaged container, make sure that there is noevidence of moisture.

Store barley in a tightly covered glass container ina cool, dry place. Barley can also be stored in therefrigerator during periods of warmer weather.

Tips for Preparing andCooking

Tips for Preparing Barley

Like all grains, before cooking barley, rinse itthoroughly under running water and then removeany dirt or debris that you may find. After rinsing,add one part barley to three and a half parts

boiling water or broth. After the liquid has returnedto a boil, turn down the heat, cover and simmer.Pearled barley should be simmered for about onehour, while hulled barley should be cooked forabout 90 minutes.

How to Enjoy

A Few Quick Serving Ideas:

Mix barley flour with wheat flour to make breadsand muffins that have a uniquely sweet and earthytaste.

Use cracked barley or barley flakes to make hotcereal.

Toss chilled cooked hulled barley with choppedvegetables and dressing to make a tasty coldsalad.


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Add barley to your favorite stews and soups togive them extra heartiness and flavor.

Combine cooked barley and healthy sautedmushrooms for a pilaf with an Eastern Europeantwist.

For some of our favorite recipes, click Recipes.

Individual Concerns

Barley and the Gluten Grains

Barley is a member of a non-scientificallyestablished grain group traditionally called the"gluten grains." The idea of grouping certaingrains together under the label "gluten grains" has

come into question in recent years as technologyhas given food scientists a way to look moreclosely at the composition of grains. Somehealthcare practitioners continue to group wheat,oats, barley and rye together under the heading of"gluten grains" and to ask for elimination of theentire group on a wheat-free diet. Otherpractitioners now treat wheat separately fromthese other grains, including barley, based onrecent research. Wheat is unquestionably a morecommon source of food reactions than any of the

other "gluten grains," including barley. Althoughyou may initially want to eliminate barley from yourmeal planning if you are implementing a wheat-free diet, you will want to experiment at somepoint with re-introduction of this food. You may beable to take advantage of its diverse nutritionalbenefits without experiencing an adverse reaction.Individuals with wheat-related conditions likeceliac sprue or gluten-sensitive enteropathiesshould consult with their healthcare practitioner

before experimenting with any of the "glutengrains," including barley.

Nutritional Profile

Barley is a very good source of molybdenum,manganese, dietary fiber, and selenium. It alsoserves as a good source of the copper, vitaminB1, chromium, phosphorus, magnesium, and
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niacin.

For an in-depth nutritional profile click here:Barley.

In-Depth NutritionalProfile

In addition to the nutrients highlighted in ourratings chart, an in-depth nutritional profile forBarleyis also available. This profile includesinformation on a full array of nutrients, includingcarbohydrates, sugar, soluble and insoluble fiber,sodium, vitamins, minerals, fatty acids, aminoacids and more.

Introduction to FoodRating System Chart

In order to better help you identify foods thatfeature a high concentration of nutrients for thecalories they contain, we created a Food RatingSystem. This system allows us to highlight thefoods that are especially rich in particularnutrients. The following chart shows the nutrients

for which this food is either an excellent, verygood, or good source (below the chart you willfind a table that explains these qualifications). If anutrient is not listed in the chart, it does notnecessarily mean that the food doesn't contain it.It simply means that the nutrient is not provided ina sufficient amount or concentration to meet ourrating criteria. (To view this food's in-depthnutritional profile that includes values for dozensof nutrients - not just the ones rated as excellent,very good, or good - please use the link below thechart.) To read this chart accurately, you'll need toglance up in the top left corner where you will findthe name of the food and the serving size we usedto calculate the food's nutrient composition. Thisserving size will tell you how much of the food youneed to eat to obtain the amount of nutrientsfound in the chart. Now, returning to the chartitself, you can look next to the nutrient name inorder to find the nutrient amount it offers, thepercent Daily Value (DV%) that this amount
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Barley, hulled, dry

0.33 cup

61.33 grams

Calories: 217

GI: low

represents, the nutrient density that we calculatedfor this food and nutrient, and the rating weestablished in our rating system. For most of ournutrient ratings, we adopted the governmentstandards for food labeling that are found in theU.S. Food and Drug Administration's "ReferenceValues for Nutrition Labeling." Read morebackground information and details of our rating

system.

Nutrient Amount

DRI/DV

(%)

Nutrient

Density

World's

Healthiest

Foods

Rating

molybdenum 26.99mcg

60.0 5.0 very good

manganese 1.19 mg 59.5 4.9 very good

fiber 10.61 g 42.4 3.5 very good

selenium23.12mcg

42.0 3.5 very good

copper 0.31 mg 34.4 2.9 good

vitamin B1 0.40 mg 33.3 2.8 good

chromium 8.16mcg

23.3 1.9 good

phosphorus161.92

mg23.1 1.9 good

magnesium81.57

mg20.4 1.7 good

vitamin B3 2.82 mg 17.6 1.5 good

World's

Healthiest

Foods

Rating Rule

excellentDRI/DV>=75% OR

Density>=7.6 AND DRI/DV>=10%

very goodDRI/DV>=50% OR

Density>=3.4 AND DRI/DV>=5%

goodDRI/DV>=25% OR

Density>=1.5 AND DRI/DV>=2.5%
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In-Depth Nutritional Profile for Barley

References

Anderson JW, Hanna TJ, Peng X, KryscioRJ. Whole grain foods and heart diseaserisk. J Am Coll Nutr 2000 Jun;19(3

Suppl):291S-9S. 2000. PMID:17670.Bansal HC, Strivastava KN, Eggum BO,Mehta SL. Nutritional evaluation of highprotein genotypes of barley. J Sci Food Agric1977 Feb;28(2):157-60. 1977. PMID:16310.Bazzano LA, He J, Ogden LG, Loria CM,Whelton PK. Dietary fiber intake and reducedrisk of coronary heart disease in US men andwomen: the National Health and NutritionExamination Survey I Epidemiologic Follow-

up Study.Arch Intern Med.2003 Sep8;163(16):1897-904. 2003.Behall KM, Scholfield DJ, Hallfrisch J. Dietscontaining barley significantly reduce lipids inmildly hypercholesterolemic men and women.

Am J Clin Nutr. 2004 Nov;80(5):1185-93.

2004. PMID:15531664.Behall KM, Scholfield DJ, Hallfrisch J.Comparison of hormone and glucoseresponses of overweight women to barley

and oats. J Am Coll Nutr. 2005Jun;24(3):182-8. 2005. PMID:15930484.Cade JE, Burley VJ, Greenwood DC. Dietaryfibre and risk of breast cancer in the UKWomen's Cohort Study. Int J Epidemiol.

2007 Jan 24; [Epub ahead of print] . 2007.PMID:17251246.Cleland JG, Loh H, Windram J, et al.Threats, opportunities, and statins in themodern management of heart failure. EurHeart J. 2006 Mar;27(6):641-3. 2006.PMID:16490737.Delaney B, Nicolosi RJ, Wilson TA et al.Beta-glucan fractions from barley and oatsare similarly antiatherogenic inhypercholesterolemic Syrian goldenhamsters. J Nutr; 2003 Feb 133(2):468-75.2003.Djouss L, Gaziano JM. Breakfast cerealsand risk of heart failure in the physicians'health study I. Arch Intern Med. 2007 Oct
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22;167(19):2080-5. 2007. PMID:17954802.Ensminger AH, Ensminger, ME, Kondale JE,Robson JRK. Foods & NutritonEncyclopedia. Pegus Press, Clovis,California. 1983.Ensminger AH, Esminger M. K. J. e. al. Foodfor Health: A Nutrition Encyclopedia. Clovis,California: Pegus Press; 1986. 1986.

PMID:15210.Erkkila AT, Herrington DM, Mozaffarian D,Lichtenstein AH. Cereal fiber and whole-grain intake are associated with reducedprogression of coronary-arteryatherosclerosis in postmenopausal womenwith coronary artery disease.Am Heart J.

2005 Jul;150(1):94-101. 2005.PMID:16084154.Fortin, Francois, Editorial Director. The

Visual Foods Encyclopedia. Macmillan, NewYork. 1996.Goldberg RJ, Ciampa J, Lessard D, et al.Long-term survival after heart failure: acontemporary population-based perspective.

Arch Intern Med. 2007 Mar 12;167(5):490-6.2007. PMID:17353497.Jensen MK, Koh-Banerjee P, Hu FB, FranzM, Sampson L, Gronbaek M, Rimm EB.Intakes of whole grains, bran, and germ andthe risk of coronary heart disease in men.

Am J Clin Nutr2004 Dec;80(6):1492-9.

2004. PMID:15585760.Johnsen NF, Hausner H, Olsen A, Tetens I,Christensen J, Knudsen KE, Overvad K,Tjonneland A. Intake of whole grains andvegetables determines the plasmaenterolactone concentration of Danishwomen. J Nutr. 2004 Oct;134(10):2691-7.

2004. PMID:15465768.Jood S, Kalra S. Chemical composition and

nutritional characteristics of some hull lessand hulled barley cultivars grown in India.Nahrung 2001 Feb;45(1):35-9. 2001.PMID:16290.Liu RH. New finding may be key to endingconfusion over link between fiber, coloncancer. American Institute for CancerResearch Press Release, November 3,2004. 2004.Norbaek R, Brandt K, Kondo T. Identification


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of flavone C-glycosides including a newflavonoid chromophore from barley leaves(Hordeum vulgare L.) by improved NMRtechniques. J Agric Food Chem 2000May;48(5):1703-7. 2000. PMID:16300.Suzuki R, Rylander-Rudqvist T, Ye W, et al.Dietary fiber intake and risk ofpostmenopausal breast cancer defined by

estrogen and progesterone receptor status--a prospective cohort study among Swedishwomen. Int J Cancer. 2008 Jan15;122(2):403-12. 2008. PMID:17764112.Tabak C, Wijga AH, de Meer G, Janssen NA,Brunekreef B, Smit HA. Diet and asthma inDutch school children (ISAAC-2). Thorax.

2006 Dec;61(12):1048-53. Epub 2005 Oct21. 2006. PMID:16244092.Tsai CJ, Leitzmann MF, Willett WC,

Giovannucci EL. Long-term intake of dietaryfiber and decreased risk of cholecystectomyin women.Am J Gastroenterol. 2004

Jul;99(7):1364-70. 2004. PMID:15233680.van Dam RM, Hu FB, Rosenberg L, KrishnanS, Palmer JR. Dietary calcium andmagnesium, major food sources, and risk oftype 2 diabetes in U.S. Black women.Diabetes Care. 2006 Oct;29(10):2238-43.

2006. PMID:17003299.Wood, Rebecca. The Whole FoodsEncyclopedia. New York, NY: Prentice-HallPress; 1988. 1988. PMID:15220.

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