Barley, pearled
Category: Cereal Grains & Pasta Method: Raw
Nutrition Highlights
Serving Size
Calories
703
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 | 622 (88.5%) |
| Protein | 79 (11.3%) |
| Fat | 21 (3.0%) |
| Total | 703 (100%) |
Serving: 1 cup [200g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 155 (77.7%) |
| Water | 20 (10.1%) |
| Protein | 20 (9.9%) |
| Fat | 2.3 (1.2%) |
| Ash | 2.2 (1.1%) |
| Total | 200 (100%) |
Serving: 1 cup [200g]
Benefits
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Rich in fiber which aids digestion and helps control blood sugar levels
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High in selenium which is an antioxidant that protects cells from damage
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Contains manganese which assists in bone formation and metabolism
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Good source of magnesium which helps regulate blood pressure and muscle and nerve function
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Provides B vitamins that are important for energy production and red blood cell formation
Risks
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Pearled barley has had the outer hull and bran layers removed, resulting in lower fiber content compared to whole grain barley
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Removal of the bran and germ during pearling reduces the amount of vitamins, minerals and antioxidants present in barley
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Pearled barley is considered a low-fiber food and may not aid digestive health as much as whole grain barley
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Processing barley into a pearled form makes it less filling and energy-dense compared to whole grain barley
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Eating pearled barley instead of whole grain barley may provide less protection against heart disease and diabetes compared to whole grains
Additional Information
Barley, pearled, raw is a highly nutritious food product that offers numerous health benefits. It is a versatile grain that can be incorporated into various dishes, making it a valuable addition to a balanced diet. However, as with any food, there are also some potential risks associated with its consumption. Let's explore the nutritional benefits and risks of barley, pearled, raw.
Nutritional Benefits:
1. High in Fiber: Barley is an excellent source of dietary fiber, particularly soluble fiber. A 100-gram serving of pearled barley provides around 17 grams of fiber, which is approximately 68% of the recommended daily intake. Fiber promotes healthy digestion, aids in weight management, and helps regulate blood sugar levels.
2. Rich in Vitamins and Minerals: Barley contains essential vitamins and minerals, including manganese, magnesium, phosphorus, and B-vitamins such as thiamine and niacin. These nutrients are crucial for the proper functioning of the body, supporting energy production, bone health, and nerve function.
3. Heart Health: The soluble fiber found in barley can help lower cholesterol levels, thus reducing the risk of heart disease. Additionally, barley contains antioxidants called lignans, which have been associated with a decreased risk of cardiovascular diseases.
4. Blood Sugar Control: Barley has a low glycemic index, meaning it does not cause a rapid spike in blood sugar levels. This makes it a suitable choice for individuals with diabetes or those aiming to manage their blood sugar levels effectively.
5. Weight Management: The high fiber content in barley provides a feeling of fullness, which can help control appetite and prevent overeating. Including barley in meals may contribute to weight management or weight loss goals.
Risks:
1. Gluten Sensitivity: Barley contains gluten, a protein that can trigger adverse reactions in individuals with gluten-related disorders, such as celiac disease or gluten sensitivity. People with these conditions should avoid consuming barley or opt for gluten-free alternatives.
2. Phytic Acid: Like other whole grains, barley contains phytic acid, which can bind to certain minerals, such as iron, zinc, and calcium, reducing their absorption in the body. However, this is not a significant concern for individuals with a well-balanced diet as the impact can be minimized by soaking, fermenting, or cooking the grain properly.
3. FODMAPs: Barley contains fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs), which can cause digestive discomfort in some individuals with irritable bowel syndrome (IBS). These individuals may need to limit or avoid barley consumption.
In conclusion, barley, pearled, raw is a highly nutritious food product that offers several health benefits. It is an excellent source of fiber, vitamins, and minerals, promoting digestive health, heart health, and blood sugar control. However, individuals with gluten-related disorders should avoid barley, and those with IBS may need to limit their intake due to its FODMAP content. As with any food, moderation and individual tolerance are key.