Barley

Barley is a member of the grass family called Poaceae. There are more than fifty different varieties of barley grown throughout the world. It is one of
the main grains fed to livestock, and only a small amount is used for human consumption, mainly for beer and other foods. Barley kernels must be
first polished or “pearled” to remove the inedible hull. Barley malt is a fundamental ingredient in making beer.

The actual origin of barley remains unknown but many researchers believe it came from China or Ethiopia. Archaeologists have discovered that
barley was one of the first grains domesticated in the Fertile Crescent by Egyptians some 10,000 years ago. Christopher Columbus brought barley
to North America from Spain in 1493.

Where Is Barley Grown?

The top producers are Russia, Germany, Ukraine, France, Canada, Turkey, Australia, and the United States. North Dakota contributes most of the
United States’ grain.

Why Should I Eat Barley?

Barley is a good source of insoluble and soluble fiber. Beta-glucans, which lower cholesterol and aid in immune function, are found in the soluble
fiber portion. In fact, barley is the richest source of beta-glucans compared to any other grain. It also contains B vitamins, iron, magnesium, zinc,
phosphorus, and copper, and is one of the richest sources of chromium, which is important in maintaining proper blood glucose levels. Barley is
rich in antioxidants, such as selenium, quercetin, and phenolic acids, which protect against damage to human body cells, and also contains a high
concentration of tocols and tocotrienols, oils that help reduce the risk of cancer and heart disease.

Home Remedies

Barley has been used in a variety of home remedies throughout the centuries. Many cures are based on preparing a beverage of the grain boiled in
water for an hour. For an upset stomach, or to soothe ulcers, drink the liquid straight. Mix in lemon juice for diarrhea. Making a paste from barley,
turmeric, and yogurt in equal proportions is another common preparation. The paste can be rubbed on sunburned areas of the body. The same
paste, mixed with one half glass of buttermilk and the juice from half a lime, may relieve the symptoms of bladder or kidney infection.

Lifesaver!

CONSTIPATION AND COLON CANCER: Two rat studies showed promising results in treating vastly different illnesses. In one, constipated

rats were fed barley, which increased bowel movements. In another, rats with colon cancer were fed varying high-fiber diets. The group on
barley had significantly fewer tumors than the other groups.

HEART DISEASE: The beta-glucan fraction in barley, which is also found in oats and mushrooms, is associated with reducing the risk of heart

disease.

DIABETES: A small human study showed promise in regulating blood glucose and improving insulin production when the subjects’ diet included

barley.

Don’t Throw Me an Anvil!

Though barley is low in gluten, it is not gluten-free, so people with celiac disease should not use it in place of wheat.

Tips on Using Barley

SELECTION AND STORAGE:

• Whole barley comes hulled (also known as “pot barley”), pearled, cracked, flaked, and in flour forms. Barley malt, a natural sweetener made
from the sprouted form of the grain, comes in either liquid or powdered varieties.
• Make sure you buy your grain from stores with high turnover. If you’re unsure of its freshness, check for evidence of moisture or condensation on
the packaging.
• Barley should be kept in a Ziplocked plastic bag or container with a tight lid and stored in a cool, dry place.

PREPARATION AND SERVING SUGGESTIONS:

• Rinse the grain under running water to remove dirt before cooking.
• Substitute twenty-five to fifty percent of the white wheat flour in a recipe with barley flour.
• Add hot water to cracked barley for a hot cereal.
• Add cooked barley to soups, stews, and salads.
• Adding barley flour increases soluble fiber in your diet.
• Barley flakes are easy additions to granola, muesli, cookies, and muffins.