Barley-HealthyHeart.pdf

NUTRITI N

Barley: A Healthy Heart Solution

Barley isn’t just for soup anymore. This grain makes an excellent choice as

the starring ingredient in main courses, side dishes, breakfast fare and more.

In addition to its versatility, barley is a nutritious food that’s high in fiber and low

in fat. It’s no wonder this centuries-old grain is enjoying new-found interest among

connoisseurs of good food and good health.

Barley Helps Fight Heart Disease

Eating barley as part of a healthy diet may help

reduce the risk of heart disease by lowering

cholesterol. Barley is a rich source of fiber

including both soluble and insoluble fiber.

Researchers have identified a type of soluble fiber,

beta-glucan, as the primary component in barley

that is responsible for lowering cholesterol.

Clinical studies show that eating whole grain

barley or dry milled barley products such as pearl

barley, barley flakes and barley flour that provide at

least 3 grams of beta-glucan soluble fiber per day is

effective in lowering total and LDL cholesterol.

Studies also show that increasing daily

consumption of this soluble fiber results in even

greater total and LDL cholesterol reduction. One-

fourth cup uncooked pearl barley (about 1 cup

cooked) contains approximately 2.5 grams beta-

glucan soluble fiber. One-half cup uncooked

barley flakes contains approximately 2 grams beta-

glucan soluble fiber. NOTE: These figures are

averages only. Be sure to check package labels for

soluble fiber content of specific barley products.

scientific evidence, FDA finalized a rule allowing

the labels of foods containing barley to carry a

health claim specific to soluble fiber and coronary

heart disease. Qualifying products 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.”

Benefits Beyond Cholesterol Reduction

As a source of both soluble and insoluble fiber,

barley offers additional health benefits beyond

cholesterol reduction. For example, soluble fiber

helps maintain blood sugar levels which may be

beneficial in preventing or managing type 2

diabetes. Insoluble fiber helps promote regularity

and protect against constipation. Also, eating

fiber-rich foods may help increase satiety or a

feeling of fullness. This is important for

maintaining a healthy weight and protecting

against obesity.

FDA Authorizes Barley Health Claim

The Food and Drug Administration (FDA)

confirms that including barley in a healthy diet

may reduce the risk of heart disease by lowering

total and LDL cholesterol. After reviewing

The contents of this fact sheet have been reviewed by the American

Dietetic Association’s Fact Sheet Review Board. The appearance of

this information does not constitute an endorsement by ADA of the

sponsor’s products or services. This fact sheet was prepared for the

general public. Questions regarding its content and use should be

directed to a registered dietitian.

FACT SHEET

Barley: A Healthy Heart Solution (continued)

Fiber Through and Through

When it comes to adding fiber to the diet, barley

is an excellent choice. That’s because both types of

fiber—soluble and insoluble—are found

throughout the entire barley kernel and not just in

the outer bran layer. Even though the outer bran

layer may be removed in processed barley products

such as pearl barley, barley flakes or barley flour,

the fiber content remains high. All forms of barley

contain soluble and insoluble fiber and provide

important health-promoting benefits.

BARLEY ORANGE PILAF

1 cup pearl barley

3 cups water

⁄ 2 cup chopped pitted dates

⁄ 2 cup chopped dried apricots

3 tablespoons orange marmalade

⁄ 4 teaspoon ground cumin

⁄ 2 teaspoon salt

⁄ 2 teaspoon ground black pepper

⁄ 2 cup slivered and toasted almonds

In medium saucepan with lid bring water to a boil.

Add barley and return to boil. Reduce heat to low,

cover and cook 45 minutes or until barley is

tender and liquid is absorbed. Set aside. Spray

large skillet with non-stick cooking spray; add

dates, apricots and marmalade. Cook over

medium heat, stirring, for 3 minutes. Blend in

cumin, salt and pepper. Cook 2 minutes longer.

Stir in cooked barley and almonds. Reduce heat to

medium-low and cook until warmed through.

Product Availability

• Pearl barley is readily available in most

supermarkets and may be found next to dry

beans, rice and lentils. Some supermarkets may

also carry quick cooking barley. These kernels

have been steamed and dried prior to packaging

and require less cooking time.

• Barley flakes are made from barley kernels that

have been steamed-rolled and dried. Barley

flakes may be cooked as a hot cereal or used as

an ingredient in baked goods. They may be

found in the bulk foods sections of some

supermarkets.

• Barley flour may be found in some supermarkets

with other packaged flour products or in bulk

containers. Barley flour may be used to add fiber

to baked goods.

• Barley is also used as an ingredient in

commercially prepared foods such as ready-to-

eat cereals, hot cereals, cereal bars, canned soups

and pilaf mixes.

Makes 4 servings.

Per serving: calories 436, protein 10g,

carbohydrates 82g, fiber 13g (including 2.5g

beta-glucan soluble fiber), fat 10g, cholesterol 0,

sodium 306mg.

In the Kitchen with Barley

• Cook up a batch of pearl barley and add to

prepared soups, stews, casseroles and salads for

an extra shot of flavor, texture and fiber.

• For a heart-healthy change of pace, serve your

favorite stir-fry, stroganoff or curry over a bed of

steaming hot pearl barley.

For a referral to a registered dietitian and for additional food and nutrition information visit

WWW.EATRIGHT.ORG

What’s your most valuable source of good nutrition?

Registered Dietitians are the experts when it comes to

helping people eat well and stay healthy. An RD has the

knowledge and expertise to develop an eating plan to meet

the needs of all individuals.

This Nutrition Fact Sheet has been sponsored by

www.barleyfoods.org

This fact sheet expires 3/2010.

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