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Pearl Barley: That’s How Healthy the Barley Grains Are

Many consumers are not sure whether pearl barley is healthy and which food is actually behind it. Here we summarize the most important information about the product made from barley and other types of grain for you.

Pearl barley are considered healthy – but they are not wholesome

Pearl barley is a cereal product mostly made from barley grains. There are also rarely pearl barley based on wheat or spelt.

  • The basis of pearl barley are cereal grains. They are produced in so-called hulling or pearl barley mills, mainly from barley.
  • To do this, the miller removes the husks and shells of the grain between grindstones or grinding stones. The final step is the so-called polishing, in which dust, dirt and residues from the peeling process are removed.
  • Müller distinguish between so-called pearl barley, for which the barley grains are cut before further processing. Such pearl barley is finer in structure than those slightly oval-elongated from the whole grains called rolled or cooking barley .
  • Pearl barley, unlike whole grains, lacks the outer layers of the grain kernel. That is why they do not count as whole foods, such as whole wheat, spelled or cereal grains.

The nutritional values ​​of pearl barley

The health value of pearl barley is a matter of perspective. They are not per se equally valuable for every person or every nutritional purpose. A comparison with other foods helps to see their true value.

  • Because the outer surface layers of the grain have been removed, barley is not one of the recommended foods as a whole. Some of the fiber, minerals, trace elements and vitamins are lost with the peel. The germ, which can contribute some valuable fatty acids, is also missing from pearl barley.
  • Nevertheless, the nutritional profile of the shelled and ground grains is impressive. With about 342 kilocalories per 100 grams, barley pearl barley is lower in calories than rice, consists of about 71 percent carbohydrates, of which only 2.2 percent are sugar, 10.4 percent protein, at least 4.6 percent fiber and only about 0.3 percent Fat.
  • Compared to whole, unpeeled barley grains, pearl barley contains only about half the fiber and fewer minerals and trace elements. However, individual manufacturers emphasize the still very high content of manganese and copper. There should also be a good portion of zinc in the ground grains.
  • Compared to normal, white rice, which also comes peeled and polished, pearl barley performs better. Likewise, the barley grains do not have to shy away from the competition with pasta, which does not consist of whole grain cereals: the nutritional values ​​are roughly comparable.
  • The advantage of barley grains compared to the full grain varieties: They are easier to digest and are not so heavy in the stomach. Above all, when bland food is the order of the day in the event of illness, the grain products play to their strengths, because they put little strain on the digestive system and support a strengthening calorie intake.
  • Anecdotal concerns that pearl barley may cause bloating are unsupported by nutritionists. If you have gluten intolerance – for example if you have celiac disease – problems in the digestive tract can result, because barley, wheat or spelled pearl barley contain the gluten protein.

Preparation of pearl barley

Pearl barley is a kitchen alternative if you want to cook easily digestible food that also fills you up and provides you with enough nutrients.

  • The barley soup is a kitchen classic. Grandma knew exactly how it was prepared. Today it is experiencing a renaissance: add 100 grams of pearl barley per liter of soup to the soup recipe about 30 to 45 minutes before the end of simmering and cook.
  • As an accompaniment to meat, fish or vegetables, barley barley is just as good as rice. The proportions for this: 2 parts water to 1 part barley. 50 grams is considered a reasonable serving size. Depending on the size of the barley grains, the cooking time ranges from about 30 to 60 minutes.
  • Pearl barley can be combined well with any chopped, sometimes cooked vegetables and ingredients such as legumes, pieces of fruit and nuts in salads or bowls. For this purpose, the grains are previously cooked in salt water or broth, just like for side dishes.
  • Pearl barley can also be used as a grisotto, a counterpart to rice risotto. For this purpose, the pearl barley should not be washed before preparation so that it sticks better in the dish.
  • The ground, peeled barley grain can be prepared sweetly together with milk or a vegan milk substitute and is an alternative for everyone who likes to eat rice pudding.
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Written by John Myers

Professional Chef with 25 years of industry experience at the highest levels. Restaurant owner. Beverage Director with experience creating world-class nationally recognized cocktail programs. Food writer with a distinctive Chef-driven voice and point of view.

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