Starches and grains
Cooked pearl barley
Beta-glucans, the same soluble fiber as oats.
Nutrition facts
Serving: 1 cup cooked (160 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 197 kcal | |
| Protein | 3.7 g | |
| Carbs | 45.1 g | |
| Fibre | 6.1 g | 22 % |
| Sugars | 0.5 g | 0 % |
| Fat | 0.6 g | 1 % |
| Saturated fat | 0.1 g | 1 % |
| Sodium | 5 mg | 0 % |
| Selenium | 14 µg | 25 % |
| Niacin (B3) | 3 mg | 21 % |
| Copper | 0 mg | 18 % |
| Manganese | 0 mg | 18 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Pearled barley has been polished: the bran and part of the germ are removed, so strictly speaking it is not a whole grain, unlike hulled barley, which keeps its bran and a little more fibre and minerals.
- Its soluble fibre, beta-glucan, sits in the endosperm rather than the bran, so pearling keeps most of it. It is the same fibre found in oats, the one that forms a gel in water.
Preparation
In a soup or stew, some of the beta-glucan moves into the broth and thickens it: nothing is lost if you eat the liquid. Cooked then chilled barley forms some resistant starch, as rice does.
To mention to a professional
- Barley contains gluten (hordein): it is not suitable with celiac disease, and the “malt” in ingredient lists is most often derived from it.
Sources
- Barley, pearled, cooked
- USDA FoodData Central, SR Legacy
- Whole Grains Council, definition of whole grains
- Health Canada, assessment of the health claim on barley beta-glucan (2012)
- Atkinson et al., 2008 (international tables of glycemic index)
- Health Canada, Gluten and Sources of Gluten
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.