Barley – Healthy And Delicious

Today, barley is primarily used as animal feed or for beer production. Hardly anyone knows a real barley bread or barley groats. Compared to wheat, barley has interesting health benefits in store. Their vital substance content is higher and a special dietary fiber is officially considered to be clearly cholesterol-lowering even with a few slices of barley bread per day. We present many extraordinary properties of barley and explain how you can prepare the barley.

Barley – the ancient grain

Barley (Hordeum vulgare) is one of the sweet grasses and is considered to be the oldest grain cultivated by man. According to archaeological finds, barley already existed around 800,000 years ago and was domesticated in southern Central Asia and the Near East around 10,000 years ago. For this reason, barley is often referred to as ancient grain.

In ancient Egypt, barley played an indispensable role as a staple food. The hieroglyph for barley therefore stood for grain in general. Year after year, the first cut ears of barley were sacrificed to Isis, the goddess of fertility.

Barley was also the most important grain for the ancient Greeks. The poet Homer referred to the barley meal in his Odyssey as the “marrow of men” and according to Plato, barley was the food of the philosophers. Both Greek Olympians and Roman gladiators used barley to increase their strength and endurance.

Barley as a remedy

It was recognized early on that barley is not only filling, but also healing. In ancient times, for example, ptisane – a porridge or a decoction made from cooked barley – was used as a nutrient and remedy for acute illnesses due to its good digestibility.

In addition, barley water, also known as tisane, was a drink that was often prescribed for sick and weak people until the 19th century. To do this, the barley was boiled with water, the grain discarded and the liquid drunk.

The barley sprouts, on the other hand, were said to have a dehydrating and antipyretic effect.

Barley tea is still popular in Japan and Korea to this day, for example to prevent stress-related stomach ulcers. And in traditional Tibetan medicine, barley is considered healing because it stimulates the intestines.

In the meantime, scientific studies have also shown that barley has interesting health benefits and e.g. B. can lower blood sugar levels. But why does barley no longer have so many fans in our latitudes?

Barley – The Forgotten Food

Here, barley is eaten relatively seldom and almost exclusively in the form of beer, whiskey or malt coffee. The displacement of barley by wheat began as early as Roman times. One reason was that the wheat had better baking properties.

And so it happened that barley was more and more degraded to a second-class grain and was mainly used for beer production. However, barley has only been valued as a high-yield animal feed since the beginning of the 20th century.

Maybe that’s why barley was finally forgotten as a foodstuff because people in the post-war period ate their fill of barley soup and then didn’t want to see or smell the barley anymore?

The fact is, however, that barley has never played a major role in the food industry and that is why wheat is inevitably on everyone’s lips today.

Barley versus Wheat

However, we are now living in a time when more and more people are giving up wheat and paying more attention to other grains such as barley. This is also due to the fact that wheat intolerance is increasing.

Like wheat, barley contains gluten, but in significantly smaller quantities than wheat. For this reason alone, barley is more digestible.

But wheat was not always as rich in gluten as it is today. Other substances in wheat also underwent changes, to which more and more people are now reacting with intolerances.

According to researchers from Australia, artificial fertilizers and highly specialized varieties, for example, increase the concentration of so-called amylase trypsin inhibitors (also abbreviated to ATI), which can lead to wheat intolerance symptoms in sensitive people – as we have already described here: Ancient grains: healthy for the heart .

The situation is quite different with barley: while modern wheat is genetically very different from the wheat of earlier times, an analysis of 6,000-year-old barley grains has shown that the genetic make-up of barley has hardly changed to this day.

Barley: The Nutrients

Barley is a good vegetable source of protein. It keeps you full and provides high-quality fiber for digestion.

100 grams of naked barley (see below) contain round:

• 12 grams of water
• 64 grams of carbohydrates
• 10 grams of fiber
• 10 grams of protein
• 2 grams of fat

Barley: Healthy fiber

Dietary fiber increases the volume of the intestine and thus regulates bowel movements. They also have a soothing effect on the mucous membranes and are used to detoxify the body.

The most medicinally valuable insoluble fiber in barley is called beta-glucan, which not only aids digestion but also lowers cholesterol and blood sugar and can reduce the risk of heart disease and cancer.

There is no other food that contains more beta glucan than barley. 100 grams of barley grains contain up to 5 grams of beta-glucan – 12 times as much as in rye and wheat – which corresponds to around 150 percent of the recommended daily dose.

Barley is rich in vitamins and minerals

Since the grains of the husked barley are firmly attached to the inedible husks, they have to be dehusked in a hulling mill. Naked barley, on the other hand, is a type of barley with loose husks. These fall off during threshing, so they do not have to be laboriously dehusked.

Since dehusking often also removes part of the roughage and mineral-rich outer layers of the grain, the dehusked barley is no longer that valuable from a nutritional point of view. The naked barley is therefore considered the more wholesome barley variant.

Barley also contains a higher content of vitamins and minerals compared to other cereals. This is because barley is the only grain that has three layers of aleurone, rich in vitamins and minerals, separating the endosperm from the outer husk – wheat, for example, has B. only one.

There are numerous vital substances in 100 grams of barley, which are also of great relevance in relation to meeting the recommended daily dose (RDA):

• 0.43 mg vitamin B1 – 40 percent of the RDA: The so-called mood vitamin is important for the nervous system.
• 4.8 mg Vitamin B3 – 30 percent of the RDA: Lowers “bad” LDL cholesterol and raises “good” HDL cholesterol.
• 0.56 mg Vitamin B6 – 40 percent of the RDA: Strengthens the nervous and immune systems.
• 0.01 mg Vitamin B7 – 20 percent of the RDA: Promotes healthy skin, hair and fingernails.
• 0.065 mg vitamin B9 – 32 percent of the RDA: Is important for pregnant women, the need increases here by 50 percent.
• 1.44 mg Manganese – 72 percent of the RDA: Promotes cellular energy balance.
• 342 mg Phosphorus – 48 percent of the RDA: Regulates acid-base balance.
• 2.3 mg Copper – 42 percent of the RDA: Involved in the formation of connective tissue and blood and in the functioning of the nervous system.
• 114 mg magnesium – 30 percent of the RDA: Strengthens the heart and muscles.
• 2.3 mg Zinc – 23 percent of the RDA: Promotes wound healing.
• 444 mg Potassium – 22 percent of the RDA: Is responsible for the regulation of water balance.
• 2.8 mg iron – 20 percent of the RDA: Is important for energy production.

As you can see, barley can do a lot to counteract a lack of vital substances. Numerous scientific studies have now been able to underpin the health benefits of barley.

Barley lowers cholesterol levels

Even the European Food Safety Authority (EFSA) had to recognize that regular consumption of barley reduces the cholesterol level in the blood due to the research situation. Beta-glucan is sometimes held responsible for this.

Cholesterol reduction is based on the fact that beta-glucan binds bile acids, which are then excreted through the digestive tract. In this way, the LDL cholesterol is intercepted and transported out of the body. The HDL cholesterol is not affected.

A study at the Beltsville Human Nutrition Research Center involved 25 subjects with slightly elevated cholesterol levels. They were all put on a diet for 17 weeks. After two weeks, whole grain barley was integrated into the diet. The control group received no barley at all, one group so much barley that they consumed 3 grams of beta-glucan daily and the other so much barley that they consumed 6 grams of beta-glucan.

The investigations showed that the cholesterol levels of the study participants in both beta-glucan groups improved significantly, while everything remained the same in the control group. By lowering LDL cholesterol, the risk of cardiovascular disease can also be reduced in one go.

Barley protects the heart

There is now no question that whole grains contribute to heart health. So are e.g. For example, after a 19-year study of nearly 10,000 participants, scientists at the Tulane University School of Public Health and Tropical Medicine concluded that people who consumed more fiber were less likely to develop heart disease.

Before the menopause, the female hormone constellation seems to have a vascular protective effect. After menopause, however, the risk of arteriosclerosis and heart disease also increases in women. However, researchers from Tufts University in Boston found that women could reduce this risk.

The three-year study involved 220 postmenopausal women. Eating 6 servings of whole grain products per week is enough to slow down the progression of arteriosclerosis. This effect was not seen in women who only consumed fiber from fruits, vegetables and refined grains.

Barley strengthens the intestinal flora

It is well known that a healthy intestinal flora not only benefits the intestines, but overall health. For example, the intestinal flora can influence the development of cardiovascular diseases. This is sometimes due to the fact that certain intestinal bacteria promote the development of arteriosclerosis.

Studies have shown that the beta-glucan in barley nourishes the friendly intestinal bacteria and promotes their long-term colonization in the intestine. When the fiber is fermented by the bacteria, it produces butyric acid, which the bacteria use as fuel.

An Italian research team has conducted an interesting study in this regard. For two months, the subjects were given 100 grams of pasta made from 25 percent whole grain barley flour, which provides three grams of beta-glucan, every day.

The scientists took stool and blood samples from the participants at the beginning and end of the study period. They found that the number of beneficial intestinal bacteria had increased noticeably after the “pasta cleanse”, while the number of harmful bacteria had decreased.

Barley reduces the risk of diabetes

According to various studies, the composition of the intestinal flora can also indicate type 2 diabetes. If the intestinal flora is healthy, the body is protected from infections and harmful substances. The intact intestinal barrier plays a decisive role here.

However, if certain bacteria that are involved in building and maintaining this barrier are disturbed, more bacterial pollutants penetrate. This causes inflammation, which can lead to insulin resistance and, as a result, diabetes. Studies have shown that there are fewer of the bacteria that produce butyric acid in the intestines of diabetics.

Researchers from Lund University had 20 middle-aged subjects eat bread containing up to 85 percent barley for three days – morning, noon and night. Study participants were checked daily for signs of diabetes and heart disease.

As a result, it was found that the subjects’ metabolism improved. They had lower blood sugar levels, lower insulin levels, and their insulin sensitivity increased. In addition, the subjects were less plagued by cravings. The researchers concluded that barley reduces the risk of diabetes and coronary heart disease.

Because the fiber in barley stimulates the growth of good intestinal bacteria, it also stimulates the release of important digestive hormones. One of these hormones, in turn, helps reduce chronic inflammation.

Cancer cells don’t like barley

Numerous chronic diseases – including Alzheimer’s and cancer – can be caused by oxidative stress and inflammation. Barley has great potential to prevent this as it is also a good source of antioxidants such as e.g. B. phenols.

A Japanese study at Kyushu University has revealed that certain substances such as B. the flavone tricine in barley grass can prevent the overproduction of melanin and thus counteract the development of skin cancer.

In addition, some studies have already shown that the dietary fibers contained in barley also have a preventive effect in terms of cancer. Chinese researchers from Tianjin University of Science and Technology have found evidence that water-soluble fiber in barley can prevent the spread of intestinal tumors and also kill them.

Researchers at the University of Tehran, on the other hand, were able to prove that beta-glucan protects healthy liver cells from radiation damage during radiation therapy.

Barley as food

You already know what differentiates husked barley from naked barley. However, there are many other barley products that we would like to briefly introduce to you.

Rolled barley

Rolled barley is also known as barley, pearl barley or cooking barley. It is made by grinding the barley grains. The fruit and seed shells are almost completely removed and the tips (seedling, beard) are rounded off.

The big disadvantage here is that the nutritional value of the barley is also greatly reduced. Pearl barley is therefore less rich in vitamins and fiber than unpeeled barley grains. The phytic acid content is also reduced with the peel. The phytic acid can possibly some minerals such. B. bind iron and make it unusable for the body.

However, whole grain products and a diet rich in vital substances provide many more minerals than can be bound by phytic acid. Additionally, overnight soaking can greatly reduce the amount of phytic acid. The remaining phytic acid content is not a problem, especially since phytic acid has antioxidant effects and can be used to prevent cancer.

Barley groats

Like rolled barley, barley groats are also used to conjure up easily digestible and stomach-friendly porridge, soups and casseroles. The nourishing barley mucilage can support the healing of many gastrointestinal diseases.

During the production of the groats, the barley grains are sorted, possibly dehusked, peeled and then divided in the drum groats cutter. Depending on the setting, fine, medium or coarse groats are produced in this way. If the pieces are smaller than 1 millimeter, it is barley semolina.

Barley flakes

Barley flakes are a coveted muesli and baking ingredient. Here, too, the barley grains are hulled and then made malleable by a hydrothermal treatment. The grains are then processed into flakes in a rolling mill.

Barley malt

From barley malt z. B. Grain coffee, baked goods, beer and spirits are produced. Barley malt is made from malted barley grains. The term malting refers to a controlled germination process whereby enzymes are activated and formed in the grain.

For sweetening there is a syrup made from the barley malt, the barley malt syrup. Its fructose content is relatively low, so it can be used as a sweetener from time to time.

Barley flour

Barley flour is relatively rarely offered commercially. Its low gluten content makes it a bad bread grain. So if you want to bake barley bread, you can only do that with a high proportion of other flours containing gluten. You can use the barley flour e.g. B. mix with spelled flour. The proportion of barley can be as high as 25 percent.

However, barley flour is well suited for baking flatbreads. Flatbreads made from barley flour are still widespread in northern Europe, e.g. B. the Tunnbröd from Norrland. Tsampa, on the other hand, is a flour made from roasted barley grains that is a staple food in Tibet and is traditionally prepared with tea or po cha (butter tea).

Barley flour contains about 6 grams of beta-glucan per 100 grams. Three slices of barley bread are enough to cover the daily requirement of beta-glucan.

Barley water

Barley water is an ancient remedy that z. B. is still used in England to reduce fever and strengthen. Even the Queen swears by this power drink, she should drink a glass of it every day. It’s easy to make your own barley water.

Simply boil 50 to 100 grams of barley with 2 liters of water. Then let the drink simmer at low temperature and with the lid slightly open for about two hours until the liquid has reduced to one liter. Then you can strain the grains and add a tablespoon of honey, the juice of a freshly squeezed lemon or orange and also spices. Barley water can be enjoyed hot or cold and can be stored in the refrigerator for 3 days.

Barley grass: Impressive variety of nutrients

The young leaves of the barley plant are called barley grass. Barley grass contains numerous vitamins, minerals, enzymes and antioxidants and is therefore often referred to in naturopathy as one of the most valuable foods in the world.

Growing barley grass yourself is not witchcraft. Soak the barley grains in water for about 8 hours and then spread them on moist soil. When the barley grass has reached a height of about 10 cm, it is ready to be harvested. It tastes a little like spinach and can e.g. B. mixed in smoothies or processed into barley grass juice.

You can also grow sprouts from the naked barley and mix them in salads, soups, vegetable dishes and quark dishes.

Of course, the barley grass can also be bought already dried and powdered, which makes it much easier to use. It is also available in capsule or tablet form, so that barley grass can be easily integrated into everyday life.

Barleygrass Juice: Liquid Life Force

Barley grass juice can be pressed from barley grass. The vital substances of the barley grass can be absorbed much better from the juice, so that grass juices represent a real elixir of life. They provide highly bioavailable vital substances, liver-cleansing bitter substances, purifying plant water and detoxifying chlorophyll.

All of these properties ensure that barley grass juice – just like wheat grass juice – is used to treat chronic diseases, is a must for detox cures and contributes to regeneration after sport or stressful situations.

The high iron content makes the barley grass juice powder (powdered barley grass juice) in particular a very good natural source of iron, which can quickly contribute to an increasing iron or ferritin level in the event of iron deficiency and anemia.

Barley grass juice powder also contains plenty of zinc, potassium and magnesium as well as folic acid, so that overall one can speak of a high-quality and natural vital substance preparation that can compensate for the lack of green plant food that is common today.

Barley – An all-rounder in the kitchen

Barley is therefore a very diverse foodstuff and, in its many variations and thanks to its nutty taste, can be incorporated into the diet in a pleasant way.

You can put the barley flakes in muesli, prepare tasty salads, vegetable stews and soups from the pearl barley, enjoy the barley groats as a side dish, in casseroles and patties and occasionally snack on a spoonful of barley malt syrup.

Orzotto instead of risotto

You’ve probably heard of risotto, but how about a delicious orzotto (orzo=barley) for a change? This is a popular Italian dish that simply uses barley instead of rice. You can use both naked barley and pearl barley for this.

While the whole grain barley is soaked in water for 24 hours (then drain off the soaking water) and then boiled for 1 ½ hours, the soaking time for pearl barley is one night and the cooking time is 45 minutes.

Ingredients for 4 persons):

• 280 g pearl barley
• 20 grams of leeks
• 500g broccoli
• vegetable broth
• olive oil
• ½ tbsp parsley
• Salt pepper

Preparation:

1. Pre-cook the pearl barley in salted water for about half an hour and then drain.
2. Cut the leek into fine rings, roast them in a pan with a little olive oil and add the pearl barley.
3. Stir the orzotto and pour in the hot broth.
4. Wash the broccoli, separate the florets from the main stem and place in the pot.
5. Let the orzotto continue to simmer until the pearl barley is cooked.
6. If necessary, add salt, pepper and parsley and let your orzotto rest for about 5 minutes.

We wish you good luck and an excellent appetite!