Many more recipes are included in our barley food flyers listed under Educational Material below.
- Southwest Barley Salad
- Stuffed Chicken Breast with Spiced Cranberries & Barley
- Barley Banana Bread Pudding with Carmel Sauce
- Barley Granola
- Beef and Barley Soup
- Apple Barley Salad
- Chicken Kabobs with Greek Barley Salad
Food barley tips and recipes: Make Every Bite Count With Barley"
Cooking Tips With Barley
Extra Fiber and Flavor
- To cook pearl barley - place 3 cups water in medium saucepan; bring to boil. Add 1 cup pearl barley; return to boil. Reduce heat to low, cover 45 minutes or until barley is tender and liquid is absorbed. Makes about 3 to 3 1/2 cups.
- Cooked barley can be refrigerated up to 1 week. Add extra cooked barley to casseroles or salads for extra fiber and flavor.
- Barley flour can be substituted cup for cup in most cookies, muffins, cakes and quick breads. In yeast-leavened products, barley flour can successfully replace 25% of flour in the recipe.
Key Recommendation for Whole-Grains
Consume three or more ounce-equivalents of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole-grain products. In general, at least half of the grains should come from whole grains. Health & nutrition professionals recommend eating 25 to 30 grams of dietary fiber every day.
This is a direct response to individuals not consuming enough fiber. On average people consume less than one whole grain serving per day.
Whole grains are an important source of complex carbohydrates, dietary fiber, antioxidants, vitamins and minerals and have been linked in protecting individuals from cardiovascular disease, cancer and diabetes.
How does barley stack up?
See how cooked pearl barley compares to similar products in total dietary fiber.
- 1 cup cooked pearl barley - 6 grams
- 1 cup cooked brown rice - 3.5 grams
- 1 cup cooked couscous - 2 grams
- 1 cup cooked white rice - less than 1 gram
Source - USDA Nutrient Database for Standard Reference Release 16 (July 2003)
USDA Issues 12 New Food Guide Pyramids
USDA released the new version of the Food Guide Pyramid in a dozen different guides geared to individual nutritional needs and lifestyles. Inside the familiar pyramid shape, rainbow-colored bands representing different food groups run vertically from the tip to the base. Physical activity is also stressed on the new pyramids by the figure of a person climbing steps toward the tip.
One key recommendation to the USDA's Dietary Guideline is for individuals to consumer 3 or more ounce-equivalents of whole-grain products per day. Barley is an excellent whole grain source that can be easily added to your diet.
The USDA offers a web page that lets people appraise their diet and exercise habits. Check it out!
Barley is a Good Source of both Soluble & Insoluble Fiber
There are two main types of dietary fiber - soluble and insoluble. The main difference between the two is how they move through the digestive tract. Insoluble fiber, also known as roughage, moves through the digestive tract mostly undisolved. Soluble fiber (beta glucan) mixes with liquid and binds to fatty substances to help remove them from the body.
Studies show soluble fiber (beta glucan) is effective in lowering blood cholesterol and has also been shown to be beneficial in slowing the absorption of sugar, which, for people with diabetes, may help decrease the need for insulin. Barley and oats are the only two edible grains that contain significant levels of beta glucan.
Studies show that insoluble fiber is beneficial in lowering the risk of bowel disorders and colon cancer.
Barley Contains Fiber Throughout the Entire Kernel!
Processed barley products such as flour, flakes or pearl barley, retain at least 50% of their original fiber content even after the bran or outer layer of the barley kernel is removed. In most grains, fiber is found only in the bran or outer layer of the kernel.
Dr. Joan Conway, human nutrition researcher at the USDA Diet & Human Performance Laboratory
The Idaho Barley Commission sponsored one of the keynote speakers at the 2007 Idaho Dietetic Convention.
Dr. Joan Conway, a human nutrition researcher at the U.S. Department of Agriculture’s Diet and Human Performance Laboratory in Beltsville, MD, spoke on the “Effect of Barley Consumption on Glucose, Insulin and Lipid Metabolism.”
Dr. Conway reported on findings from two human clinical trials conducted at the USDA laboratory that assessed the effect of two levels of barley fiber intake on cholesterol and blood pressure. The results of these clinical studies confirmed previous findings that barley consumption lowered cholesterol and blood pressure in humans. Dr. Conway and fellow researchers have recently initiated a new clinical study examining the role of barley cereal in the regulation of food intake and satiety (fullness).
Based on the data from the USDA clinical trials and other documentation, the U.S. Food and Drug Administration (FDA) published an interim final rule in the Federal Register on December 23, 2005, allowing the use of a specific health claim of reducing the risk of cardiovascular heart disease for foods containing barley beta-glucan fiber.
Learn more about barley and how easily it can be added to every day meals. Learn how to have a healthy diet and still create wonderful exciting meals for the entire family.
If you have any ideas or questions regarding barley foods, please email them to firstname.lastname@example.org
- Barley - For your Heart, For your Health Bookmark (PDF format)
- Barley For All Occasions (PDF format)
- Barley - For your Heart, For your Health (PDF format)
- Heart healthy barley cooking tips
- Soluble & insoluble fiber - What's the difference
- Barley fiber - How does it stack up?
- Do it yourself barley soup mix
- Delicious recipes for the entire family
- 3-A Day / Whole Grains (PDF format)
- What is a whole grain
- What are the types of whole grains
- What are the health benefits of whole grains
- Barley - whole grain goodness
- Barley at Breakfast, Lunch & Dinner
- Barley - A Keeper Carb (PDF format)
- Barley storage & cooking tips
- Truth about complex carbohydrates
- Using barley in a microwave
- Delicious recipes for the entire family
The NBFC-American Dietetic Association (ADA) fact sheet collaborative project is complete and our new fact sheet, "Barley: A healthy heart solution" that appeared in the March 2007 edition of the Journal of the American Dietetic Association as well as on the ADA's official Web site, www.eatright.org.
The fact sheet is published in the Journal in a black and white reproducible and perforated format so dietitians and nutritionists can remove the sheet from the publication, make copies and pass them along to their clients and patients.
The ADA represents over 65,000 registered dietitians and nutritionists and is recognized as one of the most valuable and credible sources of timely and scientifically-based food and nutrition information.
May 19, 2006 - Today the Food and Drug Administration announced that it has finalized a rule that allows foods containing barley to claim that they reduce the risk of coronary heart disease. Specifically, whole grain barley and dry milled barley products such as flakes, grits, flour, and pearled barley, which provide at least 0.75 grams of soluble fiber per serving, may bear the following claim:
"Soluble fiber from foods such as [name of food], as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. A serving of [name of food] supplies [x] grams of the soluble fiber necessary per day to have this effect."
Coronary heart disease claims nearly half a million lives a year. High total cholesterol levels and high levels of low density lipoprotein (LDL) cholesterol are known to increase one's risk for heart disease, so consumers are encouraged to keep these levels as low as possible. Scientific evidence indicates that including barley in a healthy diet can help reduce the risk of coronary heart disease by lowering LDL and total cholesterol levels.
"FDA is pursuing new initiatives to help consumers improve the choices they have for healthy and nutritious diets," said FDA Deputy Commissioner Scott Gottlieb, M.D. "We firmly believe that one of the best ways to encourage healthier eating habits is to help consumers get truthful, up-to-date, science-based information about food products so that they can make choices that are based on a better understanding of the health consequences of their diets."
FDA began allowing the claim in December 2005 under an interim final rule, while at the same time accepting public comments on the rule for 75 days. During this time no comments were received that warranted changes to the interim final rule.
FDA health claim "Barley Facts" - A National Barley Foods Council Publication