Barley: A Natural Superfood for Weight Loss

Whether incorporated into casseroles, used as a stuffing for vegetables, or substituted for rice, barley is a delicious, fiber-rich grain from the Middle East that helps control your appetite for higher-calorie foods. Its high fiber content creates a sense of fullness, making it less likely for you to overeat during meals.

Explore the versatility of barley, a nutrient-dense grain that is low in fat and completely free of cholesterol.

Health Benefits

Oat bran is well-known for its ability to lower cholesterol, but studies indicate that barley may offer similar benefits. Barley contains beta-glucan, the same soluble fiber found in oat bran and beans, which is effective in combating cholesterol. Farmers are now cultivating specialized varieties like hulless and waxy barley, which are exceptionally rich in beta-glucan. Additionally, the soluble fiber pectin in barley also contributes to cholesterol reduction.

Barley is also abundant in insoluble fiber, with the whole, hulled variety containing even more than whole wheat. This type of fiber absorbs water, increasing stool bulk and accelerating the movement of waste through your digestive system. This process may lower the risk of colorectal cancer by minimizing contact between harmful substances and the intestinal lining. Additionally, insoluble fiber can help prevent digestive issues such as constipation and hemorrhoid flare-ups.

Choosing and Storing Barley

The most nutrient-dense form of barley is whole, hulled barley, which is brown and unpearled. It contains double the fiber and more than twice the vitamins and minerals compared to pearled barley. This variety is typically found in health-food stores.

Scotch barley, also known as pot barley, undergoes less refining than pearled barley, retaining more of the bran's nutritional benefits. Pearled barley, the most widely available type, is less nutritious than the other two but still provides a good amount of fiber and iron. Store pearled and Scotch barley in airtight containers in a cool, dark place for up to a year; other varieties should be used within nine months.

Preparation and Serving Tips

To prepare barley, use one cup of pearled barley with three cups of boiling water (or one cup of whole barley with four cups of boiling water). Cover and simmer for 45 to 55 minutes for pearled barley, or 1 hour to 1 hour 40 minutes for whole barley.

During cooking, barley's starch expands as it absorbs water, resulting in a soft and voluminous texture. This quality makes it an excellent thickening agent for soups, stews, and classic Scotch broth. Barley can easily replace rice in most recipes, offering a flavor profile that is more robust than white rice but milder than brown rice, striking a perfect balance.

Barley's adaptability makes it a must-have pantry staple. It can be incorporated into soups, stews, cereals, or baked goods, and works well as a side dish or salad ingredient. Embrace the weight-loss advantages of this low-fat, cholesterol-free grain.

Publications International, Ltd.