Dispelling nutrition myths, ranting, and occasionally, raving


1 Comment

Despite the gorgeous warm weather here yesterday there’s no doubt that winter’s on its way. You can still have warm hearty meals and be healthy.

Barley is a great whole grain to include in your diet. It works well in soups, stews, salads, even in frittatas or as an alternative to oatmeal or rice. Many recipes call for pearled barley. The pearling process removes the outer bran and hull (the hull is removed from all barley before it can be eaten but removal of the bran reduces the nutrient content and means that it’s no longer a whole grain). Unfortunately for those with celiac disease or a gluten allergy, barley does contain gluten.

One serving of whole grain barley (20 grams before cooking) provides 3.5 grams of fibre, 71 calories, 2.5 g of protein, and 27  mg of magnesium. In comparison, a serving of pearled barley (23 grams dry – don’t ask me why the database doesn’t use the same measure for both regular and pearled barley!) contains 3.7 grams of fibre, 84 calories, 2.36 g protein, and 19 g of magnesium.

Here’s a link to the barley recipe I’m making for lunch today: Barley and Kale Salad with Golden Beets and Feta.

Author: Diana

I'm a registered dietitian from Nova Scotia, living and working in Ontario, Canada. My goal is to help people see food and nutrition from a different perspective and understand that nutrition and health are not necessarily a result of personal choice.

One thought on “Barley

  1. Glad you now like barley!


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s