Barley, hulled
Category: Cereal Grains & Pasta
Nutrition Highlights
Serving Size
Calories
651
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 541 (83.1%) |
| Protein | 92 (14.1%) |
| Fat | 38 (5.9%) |
| Total | 651 (100%) |
Serving: 1 cup [184g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 135 (73.5%) |
| Protein | 23 (12.5%) |
| Water | 17 (9.4%) |
| Fat | 4.2 (2.3%) |
| Ash | 4.2 (2.3%) |
| Total | 184 (100%) |
Serving: 1 cup [184g]
Benefits
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High in fiber which helps promote digestive health and regularity
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Contains antioxidants that may help reduce inflammation and protect cells from damage
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Provides selenium which is important for thyroid function and immune health
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Rich in B vitamins that support energy production and red blood cell formation
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Low in calories but high in nutrients making it a good choice for weight management
Risks
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High in carbohydrates and calories if consumed in large quantities. Can spike blood sugar levels in some individuals
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Contains gluten which can cause digestive issues in individuals with celiac disease or gluten sensitivity
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Hulled barley has an outer hull that is high in fiber but can be difficult to digest and cause gastrointestinal discomfort in some people
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May interact with certain medications that are excreted through the kidneys due to barley's high soluble fiber content
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Contains a compound called phytic acid which can reduce absorption of minerals like iron and zinc if consumed in large amounts without soaking or sprouting the grains first
Additional Information
Barley, hulled, is a highly nutritious whole grain that offers numerous health benefits. With its primary attribute being hulled, it refers to the removal of the tough outermost layer of the grain, leaving behind the nutritious bran and germ intact. This process enhances the nutritional profile of barley, making it a valuable addition to a healthy diet.
One of the key nutritional benefits of hulled barley is its high fiber content. It is an excellent source of both soluble and insoluble fiber, with a cup of cooked hulled barley providing around 6 grams of fiber. Fiber plays a crucial role in maintaining digestive health by promoting regular bowel movements, preventing constipation, and reducing the risk of gastrointestinal disorders such as diverticulosis. Additionally, the fiber in hulled barley can help regulate blood sugar levels, improve cholesterol levels, and promote a feeling of fullness, making it beneficial for weight management.
Hulled barley is also a good source of important vitamins and minerals. It contains B vitamins, including niacin, thiamin, and vitamin B6, which are essential for energy production, brain function, and maintaining a healthy nervous system. Additionally, hulled barley provides minerals such as magnesium, phosphorus, and selenium, which are involved in various physiological processes, including bone health, energy metabolism, and antioxidant defense.
Another notable attribute of hulled barley is its low glycemic index (GI). The glycemic index measures how quickly a carbohydrate-containing food raises blood sugar levels. Foods with a low GI, like hulled barley, are digested and absorbed more slowly, leading to a gradual and steady release of glucose into the bloodstream. This is particularly beneficial for individuals with diabetes or those aiming to manage their blood sugar levels, as it helps prevent spikes and crashes in blood sugar.
Despite its numerous nutritional benefits, there are a few potential risks associated with hulled barley. Firstly, it contains gluten, a protein that can trigger adverse reactions in individuals with celiac disease or gluten sensitivity. For those with gluten-related disorders, it is essential to choose gluten-free alternatives.
Additionally, hulled barley, like other whole grains, contains phytic acid, an anti-nutrient that can bind to minerals like iron, zinc, and calcium, inhibiting their absorption. However, this can be mitigated by soaking or sprouting the barley before cooking, as it reduces the phytic acid content and enhances mineral availability.
It is worth noting that hulled barley is a whole grain and differs from pearl barley, which undergoes further processing, resulting in a less nutritious end product. Pearl barley has the bran and germ partially or completely removed, reducing its fiber and nutrient content.
In conclusion, hulled barley is a highly nutritious whole grain with numerous health benefits. Its high fiber content, vitamins, minerals, and low glycemic index make it a valuable addition to a balanced diet. However, individuals with gluten-related disorders should opt for gluten-free alternatives, and soaking or sprouting hulled barley can enhance its mineral availability. Incorporating hulled barley into meals can contribute to improved digestive health, blood sugar control, and overall well-being.