Barley (Hordeum vulgare)

Botanical name
Hordeum vulgareGrasses (Poaceae)
is used
Grain, pearl barley, flakes, maltas flour only in mixtures
The taste
Mild, slightly nuttyBarley pleasantly firm to the bite
Origin
Fertile Crescentone of the oldest grains in existence
Known for
Beta-glucanIt has been proven to lower cholesterol.
season
Harvest June to JulyAvailable all year round

OriginThe grain of the first farmers

Perlgraupen aus Gerste in einer weißen Schale

The word "Graupe" comes from Slavic and simply means "hulled grain".

Barley was domesticated in the Fertile Crescent more than 10,000 years ago, around the same time as emmer and einkorn. In Mesopotamia, it was bread, beer, and even currency, and Roman gladiators were mocked as "hordearii"—barley eaters—because they consumed so much of it. Barley is undemanding, matures quickly, and grows from Tibet to Scandinavia.

In Germany, barley porridge was a staple food for a long time before potatoes and wheat replaced it. Today, most barley is used as animal feed and for brewing. In the kitchen, we encounter it primarily as... pearl barley: peeled and rounded grains that are found in stews and soups - a humble food that is currently being rediscovered.

To useWhat barley does for you

Depending on the variety, barley contains approximately 3 to 6 g. Beta-glucan Per 100g, whole grains and pearl barley contain approximately 15g of fiber. They also contain magnesium, iron, zinc, selenium, and B vitamins. Beta-glucan forms a viscous solution in the intestines, binds bile acids, and slows the absorption of sugar.

The European Food Safety Authority (EFSA) has tested and confirmed the efficacy of barley beta-glucan: 3 g of beta-glucan per day They contribute to maintaining normal cholesterol levels and can lower LDL cholesterol. This corresponds to about 60 to 80 g of pearl barley or barley flakes. Studies also show that barley meals cause blood sugar to rise more slowly and keep you feeling full for longer.

Barley contains the gluten protein hordein and is therefore unsuitable for people with celiac disease. Malt extract, malt coffee, and barley-based beer also contain gluten. Those with sensitive digestive systems should increase their intake gradually, as soluble fiber can initially cause bloating.

3 gBeta-glucan a day lowers cholesterol (EFSA)
approx. 15 gDietary fiber per 100g pearl barley
60–80 gPearl barley or flakes provide the daily amount
10,000 yearsIs barley already being cultivated?

IngredientsThis is what's in the barley

Barley contains starch, protein (including the gluten protein hordein), soluble fiber (especially beta-glucan), insoluble fiber such as arabinoxylans, tocotrienols, lignans, phenolic acids, as well as magnesium, iron, zinc, selenium, manganese and vitamins B1, B3 and B6.

Unlike wheat, beta-glucan is not only found in the bran but throughout the entire grain. Therefore, even polished pearl barley still provides plenty of it – fine pearl barley slightly less than coarse barley or whole-grain barley.

Enhanced combinationsWhat makes barley stronger

Barley is a stew-friendly grain - it likes time, broth and vegetables.

Vegetables

with Root vegetables

Carrot, celery, leek - the classic barley soup.

Legumes

with lentils or peas

More protein, even more fiber.

Herbs

with Parsley & lovage

Freshness and spice.

Breakfast

as Barley flakes

In muesli, mixed with oats.

Mushrooms

with Mushrooms

As pearl barley risotto.

Vitamin C

with Lemon & Paprika

It helps with iron.

What contradicts itselfIt's best to avoid these combinations.

Celiac disease

not at Celiac disease

Contains gluten.

malt

not misunderstand as gluten-free

Malt extract and beer contain gluten.

Crowd

not suddenly a lot

Increase the intensity slowly, otherwise you'll get bloating.

Drink

not without enough liquid

Dietary fiber needs water.

soaking

not unwashed cook

Rinse the pearl barley beforehand.

Beer

not as a source of health

The beta-glucan is in the grain, not in the jar.

In the kitchenWhere she belongs

  • Barley soupWith root vegetables and leeks.
  • Barley risottoAlso called "Orzotto".
  • Barley saladWith tomato, cucumber and herbs.
  • Barley flake muesliWith apple and nuts.
  • Stuffed peppersUsing pearl barley instead of rice.
  • Lentil and pearl barley stewHearty and filling.
  • Scotch BrothScottish barley soup.
  • Barley porridgeWith fruit and cinnamon.
  • pearl barley panWith mushrooms and spinach.
  • Malt coffeeMade from roasted barley.
Rule of thumb: Rinse the pearl barley in a sieve, then cook it with water or broth in a 1:3 ratio for 25 to 40 minutes, depending on its size. Soak coarse pearl barley for a few hours beforehand; this will make it softer and creamier more quickly.

As a home remedyBarley water and pearl barley gruel

Here's how it works

Barley water

  1. Rinse 50g of pearl barley or barley grains thoroughly in a sieve.
  2. Bring 1 liter of water to a boil and simmer, covered, over low heat for 30 to 45 minutes.
  3. For barley water, strain and drink the liquid; for pearl barley gruel, finely puree the soft pearl barley.
  4. Season to taste with a little lemon juice or a pinch of salt and enjoy lukewarm.
For what

An old home remedy for convalescents and those with an irritated stomach or mild diarrhea: mild, mucousy, and easily digestible. Barley water is also traditionally recommended as a mild thirst quencher.

Crowd

Drink one to two cups throughout the day. Not suitable for people with celiac disease. Consult a doctor if symptoms, fever, or diarrhea persist for more than two to three days.

Ayurveda & TCMWhat the old systems say

Ayurveda

In Ayurveda, barley (Yava) is one of the most important grains. It is considered cooling, drying, and light – ideal for balancing Kapha and Pitta. Barley water is traditionally recommended for urinary tract problems and for drainage.

Traditional Chinese Medicine

In Traditional Chinese Medicine (TCM), barley (Da Mai) is considered sweet, salty, and cooling, and strengthens the spleen and stomach. Sprouted barley (Mai Ya) is used for bloating and indigestion after heavy meals.

Warning noticesWhen you should be careful

Please note

  • Celiac disease: Barley contains gluten - as do pearl barley, malt and malt extract.
  • Digestion: Beta-glucan can cause bloating at first; increase the amount slowly and drink plenty of fluids.
  • Medications: Eat fiber-rich meals with some time between taking medication and other medications.
  • Allergy: Cross-reactions with wheat and grass pollen are possible.
  • Sprouted barley: Do not consume in large quantities during breastfeeding - it is said to reduce milk production.

This page provides information and does not replace medical advice. If symptoms persist, please consult a doctor.

Related to the topicRead on and cook along!

ArchiveOatsThe other beta-glucan grain.ArchiveryeThe fiber-rich bread grain.ArchiveSpeltThe grain of the Swabians.ArchiveBuckwheatThe gluten-free alternative.ArchiveLeekIt belongs in barley soup.Our shopPsyllium husksOther soluble fiber.

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SourcesWhat is this based on?

  1. EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific opinion on the substantiation of a health claim related to barley beta-glucans and lowering of blood cholesterol and reduced risk of (coronary) heart disease. EFSA Journal 2011; 9(12): 2470.
  2. Commission Regulation (EU) No 432/2012 establishing a list of permitted other health claims made on foods (beta-glucans).
  3. AbuMweis SS, Jew S, Ames NP. β-glucan from barley and its lipid-lowering capacity: a meta-analysis of randomized, controlled trials. European Journal of Clinical Nutrition 2010; 64(12): 1472–1480.
  4. German Celiac Society (DZG): Which foods contain gluten?
  5. USDA FoodData Central: Barley, pearled, raw and Barley, hulled.