Whole-grain barley is a healthy high-fiber, high-protein whole grain that has numerous health benefits. Cooked barley has a chewy texture and nutty flavor, similar to brown rice. Soup is the most popular way to eat barley, but you can use it like any other grain such as couscous or rice.
While barley’s soluble fiber reduces the risk of coronary heart disease and can lower cholesterol, its insoluble fiber reduces the risk of Type 2 diabetes and colon cancer. One cup of cooked barley provides 193 calories, 6 grams of fiber and 3.5 grams of protein. With less than 1 gram of fat per serving, barley is virtually fat-free and also cholesterol-free.
You can buy barley in natural foods stores in the bulk bins or the baking section. Regular grocers may stock barley in the natural foods aisle or next to the beans and lentils. Dehulled barley, or hulless barley, is unprocessed and takes longer to cook than pearl or pearled barley, which is more common. Quick-cooking barley is just as healthy, yet takes only 10 minutes to cook. Try adding a handful of quick-cooking barley to a simmering pot of soup.
While barley is eaten most as a soup, 98 percent of barley grown in the United States never makes it there. Barley is refined to make barley malt, a key ingredient in beer, and is also grown for feeding animals used for food.
