What is Instant Barley?
Instant barley, also known as quick-cooking barley, is a processed form of barley that has been partially cooked and dried. This processing helps reduce the cooking time of regular barley from about 40-60 minutes to just 10-12 minutes. Instant barley looks similar to regular barley except it has been parboiled and ground into smaller pieces so it can cook faster. It has a milder taste and softer texture compared to regular barley. Many health-conscious people choose instant barley as a quick, easy and nutritious alternative to white rice or instant oatmeal.
Nutrition Facts of Instant Barley
Here is the nutrition information for a 1⁄4 cup uncooked serving of instant barley (40g):
| Nutrient | Amount |
|---|---|
| Calories | 150 |
| Protein | 3g |
| Carbohydrates | 33g |
| Sugars | 0g |
| Fiber | 3g |
| Fat | 1g |
| Sodium | 5mg |
As you can see, instant barley is low in calories, fat and sodium. It also packs 3g of fiber and 3g of protein per serving. The key benefit of barley is that it contains soluble fiber from beta-glucan. We’ll discuss the impressive health benefits of beta-glucan next.
The Benefits of Beta-Glucan in Barley
Beta-glucan is a type of soluble fiber found in the cell walls of barley. About 20% of the total dietary fiber in barley contains beta-glucan. This special fiber has been extensively studied for its role in:
Lowering Cholesterol
Several studies show that eating foods high in beta-glucan, like barley, can help lower LDL (bad) and total cholesterol levels. In a review of 28 trials, consuming foods rich in beta-glucan lowered LDL and total cholesterol an average of 0.25 mmol/L.
Researchers believe beta-glucan lowers cholesterol because it forms a gel-like substance inside the small intestine. This delays digestion and absorption of cholesterol from food.
Regulating Blood Sugar
The beta-glucan fiber in barley slows down the digestion and absorption of carbohydrates. This leads to a slower rise in blood sugar and insulin levels after meals.
In a review of 10 controlled studies, consuming beta-glucan from oats or barley significantly reduced glycemic response by -0.48 mmol/L compared to control groups.
Therefore, barley and other beta-glucan rich foods may be beneficial for improving steady blood sugar control.
Aiding Digestion
Soluble fiber from beta-glucan acts as a prebiotic in the digestive system. This means it provides fuel for the healthy probiotic bacteria in the gut. Feeding the good bacteria supports overall digestive health.
Some studies indicate beta-glucan may help relieve constipation by adding bulk to stool and reducing gut transit time. More research is still needed in this area.
Promoting Heart Health
The cholesterol lowering effects of beta-glucan also support heart health. Consuming at least 3 grams of beta-glucan per day may lower risk factors for heart disease.
One study in men with high cholesterol compared the effects of oat or barley beta-glucan. After 5 weeks, LDL cholesterol dropped significantly by 8-10% in men eating beta-glucan cereals.
Researchers believe the soluble fiber binds to bile acids and helps eliminate them from the body. This may prevent plaque accumulation in arteries.
Aiding Weight Loss
Beta-glucan forms a thick gel when mixed with water. This creates a feeling of fullness and delays stomach emptying. This may promote weight loss by helping you eat less at meals.
In a 12-week weight loss study, women eating muffins with high beta-glucan barley lost significantly more weight compared to a control group. The barley group also had greater reductions in BMI and waist circumference.
Boosting Immunity
Some research indicates beta-glucan may help boost immunity by activating immune cells such as macrophages. Activated immune cells are better able to identify and clear away invading bacteria and viruses.
One 30-day study found athletes taking yeast beta 1,3/1,6 glucan supplements experienced significantly fewer upper respiratory tract infections compared to athletes given a placebo.
However, more research is needed to understand the immune boosting effects of beta-glucans from barley specifically.
Other Benefits of Instant Barley
Aside from its high beta-glucan content, instant barley offers several additional health benefits:
High in Manganese
Instant barley is an excellent source of manganese, providing about 15% of the RDI per serving. Manganese helps form connective tissue, bones and blood clotting factors. It also assists enzyme function and antioxidants that protect cells from damage.
Rich in Selenium
Instant barley contains good amounts of selenium. Selenium acts as an antioxidant and is used to make thyroid hormones that regulate metabolism. Just 1⁄4 cup of instant barley provides over 10% of the selenium you need daily.
Contains B Vitamins
Instant barley supplies several B vitamins including niacin, thiamine and folate. B vitamins help convert food into energy. They also support nerve function, brain health and red blood cell production.
High in Magnesium
There are 26 mg of magnesium in a 1⁄4 cup serving of instant barley. Magnesium is needed for over 300 enzyme reactions in the body including energy production and protein synthesis.
Offers Antioxidants
In addition to manganese and selenium, instant barley provides antioxidants like vitamin E and flavonoids. These antioxidants protect cells against oxidative stress and inflammation.
Gluten-Free
For people with celiac disease or gluten intolerance, instant barley is considered gluten-free. It’s an excellent gluten-free substitute for wheat or rye. Be sure to look for certified gluten-free instant barley.
How to Cook Instant Barley
Instant barley is very quick and easy to prepare. Here is a simple method:
Ingredients:
– 1 cup instant barley
– 2 cups water or broth
– Pinch of salt (optional)
Instructions:
1. Rinse barley grains under running water to remove excess starch. Drain well.
2. In a small saucepan, combine barley, liquid and salt. Bring to a boil over high heat.
3. Once boiling, turn heat to low, cover pan with lid and simmer for 10-12 minutes, until barley is tender and liquid is absorbed.
4. Remove pan from heat and let sit 5 minutes before fluffing with a fork.
To boost nutrition, use chicken or vegetable broth instead of water. For extra flavor, add herbs, spices, nuts or dried fruit. Drizzle cooked barley with olive oil or mix in shredded cheese, veggies or lean protein.
Instant barley works great as a hot cereal, pilaf side dish, salad topper or mixed into soups. It has an excellent chewy texture and nutty flavor.
Is Instant Barley Healthier than Pearled Barley?
Both instant barley and pearled barley have had the tough outer hull removed and the bran polished off. This makes them quicker cooking than whole grain hulled barley.
However, pearling also removes some nutritional content including fiber, vitamins and minerals. Instant barley undergoes less processing so it retains more nutrition than pearled barley.
In a 1⁄4 cup dry serving, instant barley provides 3g of fiber while pearled barley provides less than 1g of fiber. Instant barley also contains more manganese, selenium and B vitamins.
For the most nutrition, choose hulled barley. But instant barley makes a much healthier substitute for white rice or oatmeal in a fraction of the cooking time.
Potential Downsides of Instant Barley
Instant barley is considered very healthy, but there are a few downsides to consider:
– Slightly higher glycemic index – Since instant barley is more processed than hulled barley, it has a higher GI around 25 compared to around 22 for hulled. It may spike blood sugar faster.
– Less fiber than whole grain barley – Fiber content is reduced during the pearling process that creates instant barley. It’s still a good source of fiber, just slightly less than whole grain barley.
– Lower mineral content – Minerals like iron, potassium and phosphorus are somewhat reduced during processing compared to the whole grain.
– Possible cross-contamination – Opt for certified gluten-free brands if following a strict gluten-free diet. Oats and other grains are often processed on the same equipment.
– Higher cost – Instant barley typically costs more than regular pearl or hulled barley. But it’s just as affordable as many whole grain products.
As long as you stick with reputable brands, the benefits of instant barley outweigh any downsides, especially given its convenience.
Is Instant Barley Keto-Friendly?
The ketogenic or “keto” diet involves limiting carbs to 20-50 grams per day to reach ketosis for fat burning.
Instant barley is relatively low carb with about 33g carbs per 1⁄4 dry cup. After cooking, a 1⁄2 cup serving provides around 19-20g net carbs. This fits easily into 50g low-carb and keto diets.
In comparison, white rice has about 45g carbs per half cup. Instant barley has less than half the carbs so it’s a better grain choice on the keto diet.
Instant barley is a nutritious and convenient grain option on a ketogenic diet. Enjoy it in moderation along with low carb veggies, eggs, fish and meat.
Is Instant Barley Safe for Diabetics?
Despite having a slightly higher glycemic index, instant barley is still considered safe for diabetics.
Studies show barley containing beta-glucan lowers both short and long-term blood sugar levels after eating. The soluble fiber forms a gel that slows digestion, preventing blood sugar spikes.
In a study of 10 people with type 2 diabetes, eating barley beta-glucan for 5 weeks lowered fasting blood sugar levels by 7%.
Always monitor your blood sugar response with instant barley to see how well you tolerate it. Opt for healthy cooking methods and enjoy in appropriate portions along with protein and healthy fats to prevent spikes.
Conclusion
Instant barley is a quick-cooking, gluten-free grain with an impressive nutrient profile and stellar health benefits. It’s rich in beta-glucan soluble fiber, manganese, selenium and B vitamins.
Studies show barley’s beta-glucan content significantly improves cholesterol levels, blood sugar regulation, digestive health and immunity. The soluble fiber also promotes feelings of fullness for potential weight control.
Instant barley makes an excellent faster-cooking substitute for pearl barley or oats. Look for certified gluten-free brands if avoiding gluten.
Enjoy instant barley as a hot breakfast cereal, pilaf, salad topping or mixed into soups and stews. Drizzle with healthy fats and spices or mix with lean proteins and vegetables for a well-balanced meal.
Overall, instant barley is a nutritious and convenient gluten-free grain that provides great health perks. Adding it to your diet provides benefits for your heart, blood sugar, digestion, weight and more!