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Barley groats

Barley groats are among the most common groats in Poland. On its basis, you can prepare many tasty dishes. It works well as an addition to soup or cabbage rolls. Pearl barley also has a lot of valuable nutritional values. It is a rich source of fiber, phytochemicals, vitamins, and micronutrients, thanks to which it has a beneficial effect on health. It is, therefore, worth introducing it to our everyday menu.

Kinds of barley groats
Barley’s groats, as the name suggests, is a type of groats made from barley grain. According to the standards applicable in Poland, barley porridge should be light gray with a yellowish shade. It should also have a specific smell and taste.

The barley groats can also be divided into several types. We stand out among others
– pearl barley – whole grain without husk,
– kaszawski pearl barley kashas – whole grain without husk, rolled and polished,
– broken barley (rural) barley – obtained from purified, dehulled and sliced ​​grain, here we also distinguish small, medium or thick groats,
– pearl (Masurian) cereal – obtained from barley groats, p \\ additionally subjected to polishing, here also distinguish small, medium or thick groats,
– roasted pearl barley.

Of all the above-mentioned groats, the most popular pearl (Masurian). Unfortunately, the barley still wrongly is considered to be a product of inferior sort, waste, and it is the whole grains of pearl barley that are the starting raw material for the production of other types and contain the most nutritional values.

Nutritional values ​​of barley groats
Barley groats are characterized by very good nutritional values. In 100 g of this product is among others
– 354 kcal,
– 148 g of protein,
– 30 g fat,
– 748 g of carbohydrates,
– 17.30 g fiber,
– 9.44 g of water.

Barley groats are also a very good source of vitamins and minerals
– calcium – 300 mg / 100 g,
– iron – 60 mg / 100 g,
– magnesium – 1300 mg / 100 g,
– phosphorus – 2600 mg / 100 g
– potassium – 4500 mg / 100 g,
– sodium – 100 mg / 100 g,
– zinc – 77 mg / 100g,
– vitamin B1 – 0.646 mg / 100 g,
– vitamin B2 – 0.285 mg / 100 g,
– vitamin B3 – 604 mg / 100 g,
– vitamin B6 – 0.318 mg / 100 g,
– folic acid – 19.00 μg / 100 g,
– vitamin A – 200 IU / 100 g,
– vitamin K – 2 μg / 100 g.

Regardless of the type of barley, each is an excellent source of both soluble and insoluble fiber. You can also find phytochemicals that are responsible for lowering blood cholesterol levels. To preserve the best nutritional value of barley porridge, its storage time should not be longer than 9 months. A particularly important fact, mainly for people intolerant to gluten, is that barley is its source.

Health benefits resulting from eating barley groats
Consuming groats obtained from barley grain brings many health benefits. First of all, grits
– it improves the functioning of the excretory system,
– is diuretic and helps in painful urination,
– it has a beneficial effect on the gallbladder,
– strengthens the stomach’s work,
– has antiviral activity,
– thanks to the high content of B vitamins, it acts as an aid to memory and concentration,
– it is filling and quickly fills the stomach,
– cleanses the body by removing unnecessary metabolites,
– acts anti-cancer,
– helps in combating stress,
– thanks to the high content of antioxidants help in removing free radicals from the body, which has a positive effect on the appearance of the skin, hair, and nails,
– due to the high content of fiber binds in the intestines ions of some heavy metals,
– helps in the removal of factions of bad LDL cholesterol due to the presence of fiber and niacin,
– it has a beneficial effect on the production of platelets, thus preventing the occurrence of anemia,
– strengthens the functioning of the nervous system,
– helps in the treatment of constipation and diseases associated with disorders of the digestive system,
– improves lactation,
– thanks to the starch content act as a so-called energy shot,
– helps in combating ischemic heart disease and atherosclerosis,
– because of its high calcium content, it strengthens the skeletal system,
– thanks to the content of vitamin K, it positively influences blood clotting processes, prevents the formation of blockages, clots, and bruises.

The method of preparing barley groats
It is recommended to avoid barley groats packed in a bag. Such groats are subjected to additional treatment, which reduces the content of nutritional values. You should also avoid cooking porridge in a large amount of water because then all the minerals and vitamins get into the water, which is then poured. Undoubtedly a healthier and tastier solution is to cook porridge in a properly selected portion of water until the water is completely absorbed by the grits.

A glass of barley groats should be rinsed in a sieve. In a pot, boil two and a half glasses of salted water with a teaspoon of oil. Then pour the rinsed porridge into the water and cook it over low heat for about 20 minutes. Now and then you should check whether the grits have absorbed all the water, then the cooking time may be slightly longer or shorter. When cooking porridge, avoid mixing it too. When the porridge absorbs all the water, it is worth a few minutes to let it rest on the gas to rest. An exception is the pearl barley. While cooking, you should proceed in the same way, but for one glass of water, there are three glasses of water.

The use of barley
Barley groats are perfectly suited as an addition to dry dishes. It goes very well with goulash, mushroom sauce and various kinds of meat. It can also be used in conjunction with minced meat as stuffing for dumplings or stuffed cabbage. One of the most popular dishes prepared on its basis is soup. Because the barley porridge has a slightly earthy aftertaste, it perfectly blends with traditional Polish dishes. On its basis, also modern dishes are prepared, an example of which is a risotto of barley groats. Undoubtedly, care should be taken that the porridge is cooked properly. More and more often, barley groats are also appreciated by people who are on slimming diets. A properly balanced diet with the addition of barley porridge can bring satisfactory results, its consumption is a great way to keep a slim body.

Contraindications to eating barley groats
Unfortunately, there is also a group of people who should not eat barley.

These are among others
– people suffering from celiac disease and intolerant gluten,
– people suffering from peptic ulcer disease, duodenum, and gastro-oesophageal reflux mainly due to the fact that barley porridge contains large amounts of phosphorus, sulfur, and chlorine,
– fat and heavy dishes with barley groats should also be avoided by persons suffering from cancer,
– negative symptoms may also occur in young children who can not cope with the digestion of barley groats.
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Healthcare

Barley groats – calories, nutritional values, types and curiosities

Barley groats most often selects groats in Polish cuisine. We choose it not only because of the taste and various applications, but also because of its nutritional value. 

The barley groats, as the name suggests, are produced from ordinary barley grain. We can meet five main types on the Polish market. For the production of barley groats, the grains are aligned, glassy, ​​with a thin husk, light endosperm and high protein content. Let’s find out a little more about this valuable porridge. 

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Types of barley groats 

The main Polish division includes 5 types of barley groats and we distinguish groats 

Honeymoon – this is all grain without husk. The hulled barley is relatively large; contains a lot of vitamins and minerals due to the fact that its grain is not divided into smaller parts. It is the most nutritious nutrition of all types of barley groats. 

Barley barley (pearl barley) – also contains whole grain, but has slightly less nutritional value, because before being released for production is dehusked and polished. 

Rural (broken) – it is simply crumbled hull. Countryside groats are not polished, thanks to which it retains its valuable nutritional values. It occurs in three types as fine, medium and thick. 

Perl (Masurian) – this is fragmented barley subjected to polishing. It occurs in three types as fine, medium and thick. 

Pearl roasted – it’s simply a broken pearl bar that is roasted. Groats are grounded to shorten the cooking time. 

Barley groats – nutritional and healing properties 

Pearl barley is a good source of vitamin B9 (folate ). Vitamin B9 corresponds to, among others for the proper functioning of the nervous system. It is particularly important for fetal development – deficiencies of vitamin B9 can lead to spina bifida or anencephaly. In addition, vitamin B9 supports digestive processes (it is involved in the formation of stomach acids). Barley groats are also a good source of other B vitamins, including vitamins B1, B2, B3, B5 and B6. Vitamin B1, also called thiamine, affects among others on the nerves. Its deficiencies can lead to depression, deterioration of memory in Alzheimer’s patients and the formation of nervous system disorders. It is worth knowing that even a small deficiency of thiamine can significantly affect your health. The main roles of vitamin B2 (riboflavin) are primarily the care for eyesight, proper functioning of the nervous system and the condition of the mucous membranes and skin. In addition, it also takes part in the transformation of proteins and carbohydrates. Vitamin B3 is also called niacin, and sometimes you can find it under the name of vitamin PP. It participates in metabolic changes aimed at energy release, participates in the formation of red blood cells, inhibits the toxic action of chemical compounds and drugs, regulates blood cholesterol levels, dilates blood vessels, has a beneficial effect on the nervous system and mental state, improves blood circulation and condition of hair. Vitamin B5 is involved in the synthesis of cholesterol in the body and has a significant impact on the condition of hair, skin and nails. Pantothenic acid deficiency leads to baldness, cracking of the corners of the mouth and irritability. Vitamin B6 protects the body against atherosclerosis, it also participates in the metabolism of carbohydrates. Its deficiency can lead to anemia. 

Barley groats are also a very good source of valuable minerals. You can find there, among others magnesium, phosphorus, selenium, iron, zinc, silicon, copper and manganese. Magnesium is a very important element that has many roles in the body – its deficiencies can lead to dizziness, muscle tremors, cartilage calcifications and decreased immunity. Phosphorus builds bones and teeth, but also affects the functioning of the nervous system. Selenium is a powerful antioxidant, also important for the functioning of the immune system and thyroid. Iron transports oxygen to cells and has antioxidant activity. Its deficiencies can lead to anemia. Zinc is an important element for the health of hair, skin and nails; it is also important for the proper functioning of the immune system. Silicon is a mineral that is rarely found in food, which is responsible for the connective tissue from which tendons, mucous membranes, walls of blood vessels, heart valves, skin and osteoarticular system are built. Copper, like iron, is involved in the transport of oxygen, and in addition has a large impact on the brain. Manganese, in turn, builds bones and affects the production of thyroxine. Its deficiency is associated with osteoporosis, fatigue and dysregulation of the thyroid function. 

Barley groats are also a very good source of dietary fiber. Fiber facilitates defecation and affects the stabilization of blood glucose. In addition, it accelerates the removal of toxins from the body. Barley groats are also a very good source of valuable beta glucan (it is a component of the above-mentioned fiber), which is characterized by high biological activity and contributes to min. to lower LDL cholesterol in the blood and help normalize the level of glucose in the blood. 

On the basis of its nutritional values ​​and health properties, barley kasha can be especially recommended to people 

– which have elevated levels of LDL cholesterol and struggle with atherosclerosis 

– with vision problems, skin problems and problems with hair 

– diabetes 

– living under stress 

– slimming 

Comparison of calories and nutritional values ​​of pearl barley barley – uncooked (dry) and boiled 

The values ​​per 100 g of the product 

Ingredient Barley groats, uncooked barley 

Pearl barley with boiled pearl 

Calories (energy value) 354 kcal / 1481 kJ 

123 kcal / 515 kJ 

Protein 12.48 g 

Total fat 2.30 g 

Carbohydrates 73.48 g 

Dietary fiber 17.3 g 

Calcium 33 mg 

Iron 3.60 mg 

Magnesium 133 mg 

Phosphorus 264 mg 

Potassium 452 mg 

Sodium 12 mg 

The use of barley groats in the kitchen 

Wheat barley is most often associated with us as an indispensable component of krupnik, but it is not its only use. Barley groats is an addition to meat and vegetarian dishes. It is used for desserts, milk soups, casseroles, stuffing stuffed cabbage rolls and pancakes, stuffing vegetables (eg peppers or aubergine). It is an indispensable ingredient of Roman roast. Uncooked groats are added to the meats during stewing. 

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You can read also: Rice diet – principles