Barley: Your New Main Grain

New Year’s resolutions always seem to focus on what to cut out, like sweets, alcohol and salty snacks. But I prefer to focus on the foods that might be missing from our plates – like barley!

We all know barley as that nutty, chewy grain we toss in soups, stews and salads. But along with being delicious and budget-friendly, barley also offers up some big time health benefits.

A Pot Full of Nutrition

Barley may be small, but it packs a big nutritional punch! Hulled barley—like all whole grains—is chock-full of vitamins, minerals and disease-fighting antioxidants. But whether it’s pearled, hulled, or quick cooking, any type of barley is a good choice.

Plus, barley is rich in both soluble fibre —which helps lower cholesterol and control blood sugars—and insoluble fibre, which helps keep you regular. There’s also good research to suggest eating whole grains like barley may protect against certain types of cancer.

Brag-worthy Benefits

1. Defender against Diabetes

Whole grain barley has a low glycemic index (GI), which means it raises your blood sugar levels slowly and steadily, rather than causing sharp spikes and crashes. For people living with diabetes, choosing lower-GI foods is an important tool to keep blood sugars in a healthy range.

2. Heart Health Hero

Of all the cereal grains, barley boasts the highest amount of beta-glucan , a type of soluble fibre that lowers blood pressure and unhealthy LDL cholesterol. Just one serving (1/2 cup) of cooked pearled barley provides 60% of the amount of fibre shown to help lower cholesterol.

3. Weight Loss Warrior

Fibre-rich barley is digested much slower than processed and refined grains. That means it helps you feel more full for longer, making barley a sure way to prevent overeating.

In fact, studies have found that eating just 3 servings of whole grains daily is associated with a lower body mass index and waist circumference.

A Hull of a Deal

Whether you buy it off the shelf or in the bulk section, barley is inexpensive and can last up to two years when stored properly. Plus barley is Canada’s third largest crop with most of it grown right here in Alberta. How’s that for a local legend!

Top Tips for Getting Barley on your Table:

1. There are few grains more versatile than barley. Try substituting it for other grains in side dishes, cabbage rolls, stuffing and homemade burger recipes.
2. Heat leftover barley with milk or fortified soy beverage and top it with fruit, nuts or seeds for a nutritious and delicious way to start the day.
3. Replace half of the all-purpose flour with barley flour in muffins, pancakes and loaf recipes. Add more liquid if the batter seems a bit dry.
4. Barley-packed soups and stews are perfect to stock your freezer for a quick meal down the road. Plus you can freeze extra plain barley for throwing on salad or using in stir-fries.

Ready to get barley into your breakfast? Try the Quick Cooking Barley Breakfast Delight from the Pure Prairie Eating Plan Cookbook. It’s so tasty you’ll barley even notice it’s healthy!