Barley And Keto: A Match Made In Heaven?

Barley is a nutritious and versatile grain used in a variety of dishes, from soups and stews to bread and beverages. While it offers many health benefits, its compatibility with a keto diet is questionable due to its high carbohydrate content. The keto diet relies on a low-carb, high-fat approach to induce ketosis, a metabolic state where the body burns fat for energy instead of carbohydrates. With 56.18g of net carbs per 100g, barley can quickly exceed the recommended daily carb intake for keto, which is typically between 20-50g. Even small servings of barley can disrupt ketosis, making it challenging to include in a keto meal plan. However, barley provides essential nutrients like dietary fibre, vitamins, minerals, and antioxidants, making it a valuable part of a standard diet. For those on keto, low-carb alternatives like cauliflower rice, shirataki rice, and broccoli rice can be used as substitutes in various recipes.

Barley is not keto-friendly

Barley is a nutritious cereal grain with a nutty flavor and chewy texture. It is rich in fiber, selenium, magnesium, manganese, zinc, and copper. However, it is not keto-friendly due to its high carbohydrate content.

Ketogenic diets are low-carb, high-fat diets that aim to induce a metabolic state called ketosis, where the body burns fat for energy instead of carbohydrates. To achieve and maintain ketosis, it is recommended to limit daily carb intake to 20-50 grams. Unfortunately, barley contains 41.5 grams of net carbs in a single cup (170 grams), or 56.18 grams of net carbs per 100 grams. This high carb content can quickly push you over your daily limit, disrupting ketosis.

Even a small serving of barley can take up most, if not all, of your daily carb allowance, leaving little room for other foods. Therefore, it is best to avoid barley if you are following a strict ketogenic diet.

Instead, opt for low-carb alternatives such as cauliflower rice, shirataki rice, or broccoli rice. These substitutes provide similar textures and can be used in various recipes without compromising ketosis.

While barley has many nutritional benefits, its high carb content makes it incompatible with the strict carbohydrate limits of a keto diet.

High in carbs, low in fats

Barley is a cereal grain cultivated from a wild species called "Hordeum spontaneum". It is one of the oldest grains, dating back more than 1,000 years to Southwest Asia, where it was first farmed. Today, barley is grown worldwide, particularly in Russia, France, Germany, and Australia.

Barley is a versatile grain used in various dishes, including bread, beverages, stews, salads, soups, and side dishes. It can also be ground into flour or made into tea.

High in Carbohydrates

Barley is high in carbohydrates, with 44 grams of carbohydrates per cup, or 28.3 grams per 100 grams. Hulled barley has an even higher carbohydrate content, with about 74 grams per 100 grams. In comparison, cooked pearled barley, which is the most common type found in supermarkets, contains 28.3 grams of carbohydrates per 100 grams.

The glycemic index of barley can vary depending on the cultivar, processing, and cooking methods. However, the mean glycemic index of 20 boiled barley meals is calculated to be 30, which falls into the low glycemic index category. The glycemic index of barley flour bread can range from 28 to 85.

Low in Fats

Barley is also low in fats, with less than one gram of fat per cup of boiled, pearled barley, as long as no oil or butter is used in the cooking process. The fat content consists of polyunsaturated fat (0.33 grams), monounsaturated fat (0.09 grams), and saturated fat (0.15 grams).

Nutritional Benefits

Despite being high in carbohydrates and low in fats, barley offers several nutritional benefits. It is a good source of selenium, providing about 24.5% of the daily value set by the FDA for food labels. It also contains 3.24 micrograms of niacin or about 20% of the daily value.

Barley is also a good source of manganese, providing about 17% of the daily value, and it provides 11.6% of the daily value of iron. It also contains smaller amounts of thiamin, vitamin B6, riboflavin, folate, phosphorus, zinc, and copper.

Barley is rich in dietary fiber, providing 6 grams per cup, which is higher than many other whole grains. The fiber content in barley is mainly soluble fiber, specifically beta-glucan, which has cholesterol-lowering properties and may provide various health benefits.

Keto Considerations

Due to its high carbohydrate and low-fat content, barley is not considered keto-friendly. A keto diet typically aims for a macronutrient ratio of 70% fat, 20-25% protein, and 5-10% carbohydrates. Barley's nutritional profile is the opposite of these keto macros, with a higher proportion of carbohydrates and a lower amount of fat.

Additionally, barley's high net carb content can quickly kick someone out of ketosis, even with a small serving size. A 100-gram serving of barley contains 24.42 grams of net carbs, while the ideal daily net carb intake on keto is between 20-30 grams.

Alternatives

For those following a keto diet or looking for low-carb options, there are alternative grain products available. Some examples include shirataki rice or noodles, zucchini noodles, and zucchini noodles. These options provide the texture and versatility of grains while being much lower in carbohydrates.

Other low-carb grain alternatives include quinoa, bulgur, millet, couscous, and wild rice. While these options are not completely carb-free, they offer a healthier balance of carbohydrates and fats, making them more suitable for a keto diet.

In conclusion, while barley is high in carbohydrates and low in fats, it still offers valuable nutritional benefits, especially in terms of dietary fiber, vitamins, and minerals. However, for those on a keto diet or aiming for very low carbohydrate intake, barley may not be the best choice due to its high net carb content. Instead, opting for alternative grain products or low-carb grains can help maintain ketosis and align with keto macros.

Nutritional benefits of barley

Barley is a nutritious cereal grain with a nutty flavor and a chewy texture. It is one of the world's first cultivated grains, originating as early as 10,000 years ago in parts of Eurasia. It is a versatile grain that can be used in a variety of dishes, including bread, beverages, stews, and salads. Here are some of the nutritional benefits of barley:

Rich in Vitamins and Minerals

Barley is an excellent source of vitamins and minerals, including selenium, magnesium, manganese, zinc, copper, vitamin B1, chromium, phosphorus, and niacin. These nutrients are essential for overall health and can provide a range of benefits. For example, selenium acts as an antioxidant, protecting cells from damage, while magnesium plays an important role in insulin production and blood sugar regulation.

High in Fiber

Barley is a good source of both insoluble and soluble fiber. Insoluble fiber helps to prevent constipation by adding bulk to the stool and accelerating intestinal movement. Soluble fiber, such as beta-glucan, forms a gel-like substance in the gut, slowing digestion and absorption of nutrients, which can help reduce hunger and promote weight loss. The fiber in barley can also help to lower cholesterol levels and reduce the risk of heart disease.

Improved Digestion

The high fiber content in barley can help to improve digestion by promoting intestinal health and a healthy balance of gut bacteria. The insoluble fiber in barley helps to reduce the time food takes to clear the gut, which can be protective against colon cancer. Additionally, soluble fiber may bind to harmful carcinogens in the gut, removing them from the body.

Heart Health and Blood Pressure

The vitamins and minerals in barley, including potassium, folate, iron, and vitamin B6, can support cardiovascular functions and help maintain healthy blood pressure levels. Barley's soluble fiber may also help to lower "bad" LDL cholesterol levels, further reducing the risk of heart disease.

Prevention of Chronic Diseases

Consuming whole grains like barley has been linked to a reduced risk of obesity, diabetes, heart disease, and certain types of cancer. The high fiber content and antioxidants in barley can help lower the risk of these chronic conditions. Additionally, barley's ability to regulate blood sugar and improve insulin secretion may be particularly beneficial for preventing type 2 diabetes.

Alternatives to barley on keto

Barley is a nutritious grain with a nutty flavor and a chewy texture. It is packed with vitamins and minerals, including selenium, magnesium, manganese, zinc, and copper. However, it is not keto-friendly due to its high carbohydrate content. A cup of cooked barley contains 41.5 grams of net carbs, which is significantly higher than the recommended daily carb intake of 20-50 grams for individuals on a strict ketogenic diet.

If you are following a keto diet, there are several low-carb alternatives to barley that you can choose from:

Cauliflower Rice

Cauliflower rice is an excellent substitute for barley in risottos, salads, stews, or as a side dish. It has a similar consistency to barley and is rich in essential nutrients like vitamin C, vitamin K, and folate. Cauliflower rice contains only 2.9 grams of net carbs per 100-gram serving, making it a keto-friendly option.

Shirataki Rice

Shirataki rice is made from the fiber of the konjac plant and is virtually carb-free. It can be used in the same way as barley in dishes like soups, stuffings, and even as a base for grain-free salads. With less than 1 gram of net carbs per 100-gram serving, shirataki rice is an excellent choice for those on a ketogenic diet.

Broccoli Rice

Broccoli rice is another nutrient-dense, low-carb alternative to barley. It is perfect for adding bulk to dishes and can be used as a filling in wraps or as a base for salads. Broccoli rice provides a similar texture to barley while being much lower in carbohydrates.

Oats

Oats are a great source of dietary fiber and several micronutrients, including manganese, phosphorus, magnesium, and thiamine. They can help reduce levels of LDL cholesterol, which is a risk factor for heart disease. A cup of cooked steel-cut or rolled oats contains around 23 grams of net carbs, making them a suitable option for a keto diet when consumed in moderation.

Quinoa

Quinoa is a plant-based complete protein source, containing all nine essential amino acids. It is also loaded with beneficial antioxidants and polyphenols, which can help reduce inflammation and protect against chronic diseases. Quinoa is relatively low in carbs, with around 34 grams of net carbs per cooked cup (185 grams).

Zucchini Noodles

Zucchini noodles, also known as "zoodles," are a great alternative to barley or other types of grain-based noodles. They are low in carbs and can be used in a variety of dishes.

Cloud Bread

Cloud bread, or oopsie bread, is a popular alternative to traditional bread for those on a keto diet. It is a protein-rich option that can be used for sandwiches or as an English muffin replacement. Cloud bread is simple to make and typically includes ingredients like cream cheese, eggs, and salt.

Eggplant Disks

Eggplant disks are another creative way to replace bread on a keto diet. Cut the large end of an eggplant into 1-inch-thick slices, season them, and grill or bake them. These disks can be used as a base for burgers or sandwiches.

Portobello Mushroom Burger Buns

Large grilled or baked portobello mushrooms can also be used as a bread alternative for burgers or sandwiches. They provide a substantial mouthfeel and are a great option for barbecue season.

Lettuce Wraps

Lettuce, such as iceberg, romaine, or red leaf, can be used as a low-carb alternative to tortillas or taco shells. The large outer leaves are flexible and perfect for making mini burritos or tacos. Romaine lettuce, in particular, has a crisp ridge that makes it easy to fold.

In conclusion, while barley is a nutritious grain, its high carbohydrate content makes it unsuitable for a ketogenic diet. However, there are plenty of tasty and creative alternatives that can be used in its place, ensuring that you can still enjoy a variety of dishes while adhering to your dietary restrictions.

How to avoid barley on keto

Barley is not keto-friendly because it is high in net carbs, containing 41.5 grams of net carbs in each cup (170 grams). To stay in ketosis, it is important to limit your net carb consumption to 20-30 grams per day. As a result, even a small serving of barley may kick you out of ketosis.

To avoid barley on keto, you should be mindful of the ingredients in your food. Barley is commonly found in products such as flavoured instant oatmeal, which should be replaced with whole-grain alternatives or avoided altogether.

In addition, barley is a type of grain often used in dishes like mushroom barley soup, as a side dish, or as a stand-in for risotto. When following a keto diet, it is recommended to opt for alternative grain products that are low in net carbs. Some examples include:

• Shirataki rice or noodles
• Zucchini noodles
• Quinoa
• Rye
• Bulgur
• Couscous
• Wild rice
• Spelt
• Popcorn

These alternatives have a lower net carb count and can be incorporated into your meals in various ways. For example, quinoa can be added to salads, while zucchini noodles make a great pasta substitute.

Frequently asked questions