Barley

Barley is one of the most commonly consumed ancient grains in the American diet and is quite nutrient-dense. 157 grams of cooked barley, or one cup, provides:

• Calories: 193
• Carbs: 44 grams
• Protein: 4 grams
• Fat: 1 gram
• Fiber: 6 grams — 24% of the DV
• Selenium: 25% of the DV
• Iron: 12% of the DV
• Thiamine (vitamin B1): 11% of the DV

A type of soluble fiber called beta-glucans, which dissolves in water and forms a gel-like substance in the stomach, is abundant in barley. Heart health and beta-glucans are related. When compared to control diets, meals higher in beta-glucans from barley significantly lowered LDL (bad) cholesterol levels and increased HDL (good) cholesterol levels, according to a study of 14 trials involving 615 people. Barley is a cheap, generally accessible food. However, it contains gluten. It can be used as a side dish in place of other grains or as an ingredient in salads, soups, and stuffings.