Barley

What is Barley? On first glance ‘barley’ doesn’t seem like a word that many of us have heard of, or relate to in our day-to-day life. However, barley is the fourth most common grain used across the world. After wheat, rice, and corn, barley is the next grain used in many of our foods and drinks. Barley comes from a cereal plant and can grow in many climates. Hence, why it’s turned out as quite a popular grain. Where is it from? Originating from northwestern Europe, Egypt and Mesopotamia, Barley was one of the first grains found in ancient civilisations. Now, predominantly grown in western Asia and northeast Africa, Barley is used hugely across countries all around the world. How is it grown? With adequate care, barley is fairly simple to grow (in the right climate that is). Barley comes in two different flower types, used for different reasons. Six-Row Barley Six-row barley has three spikes on each notch that contain little florets that eventually turn into kernels. This type contains a very high amount of protein, and is therefore used in lots of bulked animal feeds, and as livestock bedding. Two-Row Barley Two-row barley has flowers that grow in the middle. They produce kernels and adjacent florets that are normally germ-free. In contrast to the six-row type, it contains a higher sugar amount. This makes it more common for malting and awakening the ‘grain’ in the cereal plant. Wheat & Wholegrain Barley A common misconception barley faces, is that it contains wheat. Barley is its own whole grain that does not contain any wheat grain. It inclines to be used as a whole. Whereas wheat tends to be milled and added to ingredients such as flour, before it is used in cooking. Barley, however, is occasionally used as an alternative to wheat; in less developed countries that have the incorrect climate for growing wheat. Gluten Linking to the misconception of barley and wheat, the ingredient gluten, which is commonly linked to the wheat grain is found in the barley cereal. Even though it is found in small amounts, through a protein ingredient originating from the plant itself, barley is not suitable for those who are gluten-intolerant or live a gluten-free diet. This also means barley isn’t a suitable component for making flours, as a high amount of gluten is essential for the rising of doughs. Barley Health Benefits For those who do have a gluten-inclusive diet, you will be glad to know that barley is packed with lots of health and wellbeing benefits. Barley has a low glycaemic index which means it releases sugar slowly, which is easier and more beneficial for the body to undertake. It also has a higher amount of potassium and copper, and lower sodium, which is valuable to your working heart and nerves. Interestingly, barley contains selenium and manganese which is a great booster for your immune system, and helpful towards your metabolic rate. Another nutrient of barley is phosphorus. The high phosphorus levels help towards storing and using your energy for longer. Organic barley is particularly useful for these health benefits as it also provides antioxidants and inflammatory nutrients. Which, when you put together with all of these other ingredients, provides you with a great help towards your body as a whole. How Is Barley Used? Barley is a versatile plant used across the globe for different reasons. Barley flour Organic barley flour is unusual as it has a distinct sweet flavour to it. As an unleavened type of flour, barley flour is great for foods like porridges and flatbreads. However, many cultures will grind barley and wheat flour together to make breads that will rise. These simple recipes are wildly commended in many cultures across Africa. Whereas, in some parts of Asia, barley flour is used as an ingredient to make noodles. Barley Flakes Similar to how rolled oats are made, flaked barley is flattened and sliced and soaked before being sold. They are a softened form of the barley plant and work well in porridges, puddings, and breakfast cereals. Barley flakes can be used as an alternative to oats. In many ways it is a healthier option. Barley contains lots more fibre than oats and has plenty of vitamins and minerals included too. Pearl Barley Earlier on in the article, ‘kernels’ were mentioned. In pearl barley, whole kernels from the outer bran layer, that are first removed, polished and then slightly steamed, are used in a variety of meals. Risottos, salads, roasted vegetable assortments, and stews can be great recipes to trial pearl barley. Pearl barley is great to bulk up your meals, as it absorbs well into liquids. This helps you to get that satiated feeling when you’re eating, which can be great for cutting out cravings and the feeling to constantly snack. On top of that, it is a great product to help promote your cholesterol levels It is a great alternative to white rice as it contains double the amount of fibre and calcium than white rice does alone. Nevertheless, it’s also a great alternative because it contains an equivalent amount of protein and fat that rice does, therefore it could be a great switch if you’re feeling bored with just using rice in your meals.

Adding more whole grains and nuts to your diet can have an amazing impact on your brain health! If you want to keep your brain healthy, try to avoid simple carbohydrates. They break down quickly into sugars. When you eat simple carbs you may feel a spike of energy that will last only for a short while. High sugar makes your brain work functioning decrease. Replace bad carbs with good carbs When shopping for food and preparing meals at home try to cut out refined carbohydrates and replace them with whole grains and nuts. They contain complex carbohydrates that processed by your body in a good way. These carbs break down slowly and sugars are released gradually. That means the energy is released slowly and your body and brain will function in a more efficient way. Stock your pantry with healthy whole grains Whole grains, such as brown rice, barley, oats, barley, and quinoa are high in B vitamins and can potentially preserving your memory. Vitamins B help reduce inflammation of the brain and work to convert homocysteine (amino acid) into essential brain chemicals used for learning and maintaining memories. Whole grains are also significantly rich in magnesium which keeps your brain cells and nervous system healthily connected. Magnesium helps pass on the signals between your brain and body. It improves the functioning of the neurotransmitters responsible for attention. Add nuts to your diet Add more nuts to your diet. Walnuts for example, contain the beneficial Omega-3 fatty acid. Eating more walnuts can improve cognitive function of your brain and help reduce the risk of diseases, such as depression, type 2 diabetes, cardiovascular disease, and dementia. Almonds and Hazelnuts are great sources of vitamin E. This vitamin is associated with reducing the cognitive decline related to aging. Peanuts contain a lot of niacin. Niacin deficiencies are related to cognitive decline as well as Alzheimer’s and Parkinson’s. Plus, nuts are also packed with magnesium! Tips and swaps for a healthy brain Here's the list of tips for healthy whole grain swaps and alternatives for refined carbohydrates: swap instant oat meal or ready-to-eat cereal mixes with whole oats choose buckwheat instead of potatoes or white rice go for bulgur and barley regularly replace white rice with brown rice eat more quinoa always have nuts & seeds near you for a healthy snack replace white bread and past with whole grain brad and pasta Adding more whole foods to your diet offer many health benefits for your whole body, including nervous system and brain. Move away the processed foods and swap unhealthy products with whole grains, legumes, nuts and seeds. Start adding more whole foods to your diet little and you will see the difference!