ericathevegan

Yesterday you said tomorrow.

Pearl Barley

These are the 13 things that I have learned about barley during my quest for clean eating.

  1. There is a 1 to 3 grain to water ratio.
  2. One cup of pearl barely + 3 cups water (or applejuice; some people use applejuice apparently <– but I hate applejuice).
  3. One cup of dry pearl barley = three and a half to four cups of cooked barley.
  4.  Cook barley for 30 to 45 minutes.  It should be tender but chewy.
  5. Barley contains gluten (I don’t mind).
  6. It helps baked goods rise (I have made pancakes with this, so it makes sense).
  7. Barley fights diabetes, say whaaat??
  8. This kick-butt grain contains soluble and insoluble fiber. [uble fiber is effective in lowering blood cholesterol and can reduce the risk of heart disease.  Soluble fiber is also beneficial in slowing the absorption of sugar and reducing the risk for developing type 2 or non-insulin-dependent diabetes.  The insoluble fiber found in barley may be beneficial in helping the body maintain regular bowel function.  Insoluble fiber may also help lower the risk for certain cancers such as colon cancer.<– works against cancer too]
  9. Contains no cholesterol.
  10. 1/2 cup barley = 100 calories, babe.
  11. 1/2 cup servings has 3 grams of dietary fiber, whereas a 1/2 cup serving of long-grain brown rice contains 1.75 grams of dietary fiber. Your kidding right?
  12. Barley contains niacin (Vitamin B3), thiamine ( Vitamin B1), selenium, iron, magnesium, zinc, phosphorus and copper and antioxidants.
  13. And barley has a low glycemic index, meaning it doesn’t dangerously increase your blood glucose, doesn’t make you crave more, and can help to manage your blood glucose levels.

-bows&&curtsies– cheerio!

 

Nutritional analysis

 

Per 1 cup cooked pearl barley

Calories – 193
Protein – 3.5g
Fat – 0.7g
Cholesterol – 0
Carbohydrate – 44g
Total dietary fiber – 6g
Calcium – 17mg
Iron – 2mg
Magnesium – 35 mg
Phosphorus – 85 mg
Potassium -146 mg
Sodium – 5 mg
Zinc – 1.2 mg
Copper – 0.16 mg
Manganese – 0.4 mg
Selenium – 13.5 mcg
Vitamin C – 0
Thiamin – 0.13 mg
Riboflavin – 0.09 mg
Niacin – 3.23 mg
Pantothenic acid – 0.21 mg
Vitamin B6 – 0.18 mg
Folate – 25 mg
Vitamin B12 – 0
Vitamin A – 11 IU
Vitamin E – 0.01 mg
Vitamin K – 1.25mcg


Source: USDA National Nutrient Database for Standard Reference, Release 16

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