Barley News & Updates

Source: Psychology Today. Written by Amy Maxmen

One of humankind’s first domesticated grains is making a comeback. Barley is consistently rated as one of the best whole grains for weight loss and blood-pressure control, as well as protection against type 2 diabetes, cardiovascular disease, and certain cancers. And it keeps you sharp, too. In a study, people who breakfasted on barley performed better on memory and concentration tests than those who ate other whole grains like oats and wheateven 10 hours into the day. The secret lies in blood-sugar regulation. While barley contains the carbohydrates we need to function, it doesn’t cause blood sugar to spike, then plummet, like some other low-fat cereals do.

Stave off the midmorning slump by eating foods with a low (55 and under) glycemic index, which maintain healthy blood sugar levels and generally contain more dietary fiber. Avoid foods in the high range (70 and above).

Low GI

• Pearl barley          25
• Steel-cut oats       42
• Whole grain bread 50
• Muesli                  54

Medium GI

• Life                      66
• Grape Nuts           67
• Shredded wheat    69
• Quaker oatmeal    69

High GI

• Cheerios              74
• Doughnut             76
• Rice Krispies        82
• Corn flakes           83

• Servings: 8
• Total Time: 2 hours

Store this nutritious cereal in the refrigerator and reheat single servings in the microwave. Add milk and fresh fruit to taste.

• 8 cups water
• 1/2 cup wild rice
• 1 cup pearl barley
• 1/2 cup steel-cut oats (Irish oatmeal)
• 1/2 cup raisins
• 1/2 cup chopped pitted dates
• 1/4 cup walnuts
• 1 tbsp. butter
• 3/4 tsp. salt
• 1/2 tsp. ground cinnamon

Preheat oven to 375F. Simmer 2 cups water and wild rice for 20 minutes. Drain. Mix rice and all remaining ingredients together in a baking dish. Cover loosely with foil and bake until grains are tender, water is absorbed, and cereal is creamy, stirring occasionally (about 1 hours).