Barley

Hordeum vulgare

grain · prebiotic

Grains of one of the oldest cultivated cereals, the main one of Mesopotamia, eaten as beer, flatbread or porridge — and the first barley beers are older than agriculture. Its beta-glucans help maintain normal cholesterol levels, from 3 g a day.

Origin

Fertile Crescent

Season (United States)

all year round · grows in your region

Preparation

Pearl barley is rinsed and cooked for 30 to 40 minutes in water or in a soup, without soaking; hulled barley, more whole, soaks overnight and cooks for an hour. Also eaten as flakes or flour. Soaking, sprouting or sourdough bring its phytates down — and release the zinc and iron they were holding.

Molecules

Resistant starch RS1 · Arabinoxylans · Cereal beta-glucans · Phenolic acids · Insoluble fibersIn small amounts, not counted Fructans (inulin, FOS) · BetaineWhat slows things down Phytates

Did you know?

In England the barleycorn was a unit of length: three grains end to end make an inch.