Grain of the month: Barley - Harvard Health (2024)

FAQs

Which is healthier barley or oatmeal? ›

Depending on what you're looking for in your diet, they certainly stack up differently, but in most cases, barley beats oatmeal to the nutrition punch. Besides helping make you feel full, fiber keeps you regular and helps maintain the health of your GI (gastrointestinal) tract.

Eating 3.6 grams of barley daily as a source of dietary fiber seems to reduce the risk of heart disease. High cholesterol. Eating 3-12 grams of barley daily seems to reduce total and low-density lipoprotein (LDL or "bad") cholesterol in adults with high cholesterol.

The Bottom Line

Barley is high in fiber, especially beta-glucan, which may reduce cholesterol and blood sugar levels. It may also aid weight loss and improve digestion. Whole-grain, hulled barley is more nutritious than refined, pearled barley. It can be substituted for any whole grain and easily added to your diet.

Potatoes are very similar in nutritional composition to barley; except they are around 20% dry matter compared to dried barley at around 86% dry matter. Potatoes are around 9% crude protein which is slightly lower than average barley.

Farro and barley, being whole grains, contain more fiber and health benefits than white pasta or white rice. Barley and farro are similar in that they are high in fiber and also contain protein. Fiber content allows barley and farro to play a role in lowering cholesterol and strengthening the immune system.

Barley is high in gluten. Avoid it if you have gluten intolerance or celiac disease. Medication interactions. Because it can lower blood sugar levels, talk to your doctor before adding barley water to your diet if you are currently on medication to manage your blood sugar.

It has high amounts of calcium, iron, zinc, magnesium, and copper. These minerals ensure the proper functioning of kidneys and allow large volumes of urine to pass, so that kidney stones can also pass along. Therefore, barley water acts as a natural diuretic (causing more urine to pass).

Barley is the most recommended cereal in Ayurveda for daily consumption. As per the ancient Ayurvedic texts, the beloved cereal is beneficial for keeping weight under control. Many food preparations used in the treatment of various diseases in Ayurveda contain barley as one of their ingredients.

Overall, both quinoa and barley are excellent choices in the grains category. Any preference for one over the other should come down to a personal choice or specific needs. For example, a vegan needing a source of protein may choose quinoa over barley so that she takes advantage of its status as a complete protein.

What is the difference between barley and pearl barley? ›

Pearl barley has all the husks removed and is then polished (pearled), resulting in a product that more resembles large grains of rice. Both types of barley are cheap and nutritious.

Barley has been shown to have antitumor properties through regulating the immune system and limiting cancer cell proliferation and dissemination. Furthermore, barley possesses antioxidant and anti-inflammatory characteristics, which may contribute to its anticancer potential.

Grains to avoid are wheat (such as wheat berries, spelt, kamut, farro and bulgur), rye, barley and triticale. Oats are technically gluten-free, but they carry a higher possibility of cross-contamination during manufacturing. To be safe, choose gluten-free oats such as Bob's Red Mill Gluten-Free Rolled Oats.

From chia to kamut, sorghum to spelt, like many whole grains, they are significant sources of protein, fiber and other important nutrients, such as B vitamins, iron, folate, selenium, potassium and magnesium.

Refined grains have the germ and bran removed. These grains have a finer texture and a longer food storage life. This process takes out nearly all of the fiber and many other nutrients. Food with refined grains include white rice and most white breads, pastries, cakes, and crackers.

Millet. Naturally gluten-free and rich in vitamins and minerals such as phosphorus, magnesium, and folate, millet may be the most nutritious substitute for oatmeal ( 2 ).

Oats. Old fashioned oats can be used as a substitute for barley in some recipes like soups, cold dishes like tabbouleh, breakfast porridge, or baked goods. Oats are typically softer and have a milder, slightly sweet flavor compared to barley.

Steel-cut oats, also called Irish oatmeal, are the whole oat kernel that has been cut into two or three pieces using steel disks. This type of oats contains the highest amount of fiber, as it is least processed. Steel-cut oats take a little longer to cook, and result in a creamy and chewy porridge.

Wheat and oats (oat flakes) are high in protein compared to rye and especially barley (pearled barley flakes). Wheat and barley have the highest content of starch, whereas rye is high in dietary fiber and sugars and oats is high in fat.