Barley, pearled
Category: Cereal Grains & Pasta Method: Cooked
Nutrition Highlights
Serving Size
Calories
193
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 | 177 (91.7%) |
| Protein | 14 (7.3%) |
| Fat | 6.2 (3.2%) |
| Total | 193 (100%) |
Serving: 1 cup [157g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 108 (68.8%) |
| Carbohydrate | 44 (28.2%) |
| Protein | 3.5 (2.3%) |
| Fat | 0.7 (0.4%) |
| Ash | 0.4 (0.3%) |
| Total | 157 (100%) |
Serving: 1 cup [157g]
Benefits
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Rich in fiber which aids digestion and helps you feel full for longer. The fiber in barley may also help lower cholesterol
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High in selenium which is an antioxidant that supports thyroid function and immune health
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Contains manganese which is important for bone health, metabolism, and wound healing
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A good source of magnesium which helps regulate blood pressure and supports muscle and nerve function
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Provides some protein and B vitamins to support energy production
Risks
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High in carbohydrates. Pearled barley has had the outer hull and bran removed, so it has a higher glycemic index than whole grain barley. This means it can cause blood sugar levels to spike more than whole grains
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May cause digestive issues in some people. Like other whole grains, barley contains fiber that can cause gas and bloating in those sensitive to FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols)
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Lower in nutrients than whole grain barley. The pearling process removes some of the fiber, vitamins, and minerals found in the hull and bran
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May interact with certain medications. Barley contains a compound called avenanthramides that can interfere with some medications metabolized by the cytochrome P450 enzyme system in the liver
Additional Information
Barley, pearled, cooked is a nutrient-dense food that offers several health benefits. This whole grain is a versatile ingredient that can be used in various dishes, including soups, salads, and side dishes. It is rich in essential nutrients, dietary fiber, and antioxidants, making it a valuable addition to a balanced diet. However, it is important to be mindful of portion sizes and potential risks associated with barley consumption.
One of the primary attributes of cooked pearled barley is its high fiber content. Fiber plays a crucial role in maintaining a healthy digestive system and promoting regular bowel movements. A 1-cup serving of cooked barley provides approximately 6 grams of dietary fiber, which is about 24% of the recommended daily intake. Adequate fiber intake can help prevent constipation, regulate blood sugar levels, and support weight management by promoting feelings of fullness.
Barley is also a good source of complex carbohydrates. These carbohydrates are slowly digested and absorbed, leading to a gradual rise in blood sugar levels and providing a sustained release of energy. This can be particularly beneficial for individuals with diabetes or those aiming to control their blood sugar levels. Including cooked barley in meals can help stabilize blood glucose levels and reduce the risk of insulin spikes.
Furthermore, cooked barley contains various vitamins and minerals that are essential for overall health. It is particularly rich in manganese, selenium, magnesium, and phosphorus. These minerals play vital roles in bone health, energy production, and maintaining a healthy immune system. Barley also contains B-vitamins, including niacin, thiamin, and vitamin B6, which are important for metabolism and cognitive function.
Another notable attribute of cooked pearled barley is its antioxidant content. Antioxidants are compounds that help protect the body against oxidative stress and reduce the risk of chronic diseases, such as heart disease and certain types of cancer. Barley contains several antioxidants, including phenolic acids and flavonoids, which have been associated with improved cardiovascular health and reduced inflammation.
While barley offers numerous nutritional benefits, it is important to be aware of potential risks or considerations associated with its consumption. Barley contains gluten, a protein that can cause adverse reactions in individuals with celiac disease or gluten sensitivity. These individuals should opt for gluten-free grains instead. Additionally, barley is relatively high in calories, so portion control is important, especially for those trying to manage their weight.
In conclusion, cooked pearled barley is a nutritious food that provides several health benefits. Its high fiber content supports digestive health and helps regulate blood sugar levels. The presence of essential vitamins, minerals, and antioxidants further enhances its nutritional profile. However, individuals with gluten sensitivity should avoid barley, and portion control should be exercised due to its calorie content. Overall, incorporating cooked barley into a well-balanced diet can contribute to improved overall health and well-being.