Brenda Khan
The Mediterranean diet is a long-term way of eating that focuses on whole foods and healthy fats, with an emphasis on plant-based foods. It includes colourful veggies, crunchy seeds, whole grains, fruits, nuts, legumes, olive oil, and more. This highly varied diet, along with an active daily lifestyle, has been researched for its potential health benefits for those in the West. One such recipe that fits into the Mediterranean diet is a barley salad. Barley is a healthy and satisfying grain that adds nutrition to meals.
| Characteristics | Values |
|---|---|
| What is it? | A way of eating that emphasizes plant-based foods and healthy fats. |
| What does it include? | Whole grains, vegetables, fruits, legumes, nuts, seeds, fish, poultry, and olive oil. |
| What does it limit? | Dairy products, red meat, processed meats, and sweets. |
| Is barley included? | Yes, barley is a whole grain that can be included in the Mediterranean diet. |
| What are the benefits? | Lower risk of cardiovascular disease, healthy blood sugar levels, blood pressure, and cholesterol, reduced risk of metabolic syndrome and cancer. |
| Is it gluten-free? | No, barley contains gluten and should be avoided by those on a gluten-free diet. |
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What You'll Learn
Barley is a whole grain
The Mediterranean diet emphasizes plant-based foods and healthy fats. It encourages the consumption of vegetables, fruits, whole grains, and extra virgin olive oil. This diet is associated with a reduced risk of cardiovascular disease, including a lowered risk of heart attack or stroke, and it supports healthy blood sugar, blood pressure, and cholesterol levels.
There are two main types of barley: hulled and pearled. Hulled barley is minimally processed to remove the inedible outer shell, leaving the nutritious bran and germ intact. It has a chewier texture and a nuttier flavor compared to pearled barley. Hulled barley also requires longer soaking and cooking times due to its outer bran layer. On the other hand, pearled barley is more processed as both the hull and the seed kernel's outer coating (bran) are removed. While it technically doesn't count as a whole grain, pearled barley is still a healthy option as it contains beta-glucans, which provide health benefits.
The versatility of barley makes it a great addition to the Mediterranean diet. It can be prepared in various ways and used in soups, grain salads, or as a substitute for rice. Its nutty flavor and chewy texture can enhance the taste and satisfaction of meals while providing essential nutrients.
In summary, barley is a whole grain that aligns with the Mediterranean diet's emphasis on plant-based foods and whole grains. Its nutritional profile, particularly the presence of beta-glucans, contributes to the overall health benefits associated with the Mediterranean diet, making barley a healthy and satisfying grain option.
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The Mediterranean diet includes whole grains
The Mediterranean diet is a way of eating that emphasizes plant-based foods and healthy fats. It involves eating mostly veggies, fruits, whole grains, and extra virgin olive oil. It is not a modern invention, but rather a return to the traditional eating patterns of people in certain Mediterranean countries in the mid-20th century. This diet has been linked to a reduced risk of coronary artery disease (CAD) and other chronic conditions, including heart disease, certain types of cancer, and high blood pressure.
Barley can be purchased in two forms: hulled and pearled. Hulled barley is minimally processed to remove only the inedible outer shell, leaving the nutritious bran and germ intact. It has a chewier texture and a nuttier flavor than pearled barley. Hulled barley also requires longer soaking and cooking times due to its outer bran layer. To prepare hulled barley, it is recommended to soak the dry grains in water for several hours or overnight. Then, use a barley-to-water ratio of 1:3 when cooking.
While pearled barley does not technically count as a whole grain because both the hull and the seed kernel's outer coating (bran) are removed during processing, it is still a healthy option. Pearled barley is cream-colored and has a faster cooking time than hulled barley. To cook pearled barley, follow the same process as for hulled barley, but without the soaking step.
Whether you choose hulled or pearled barley, this versatile grain can be used in soups, grain salads, or as a substitute for rice, paired with curries or stir-fried vegetables.
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Barley is not gluten-free
The Mediterranean diet emphasizes plant-based foods and healthy fats. It typically includes vegetables, fruits, whole grains, olive oil, legumes, nuts, fish, and poultry. It is associated with various health benefits, including reduced risk of cardiovascular disease and improved weight management.
Barley is a whole grain that is sometimes associated with the Mediterranean diet due to its nutritional profile and usage in certain recipes. However, it is important to note that barley is not gluten-free. Here are some reasons why barley is not gluten-free and why it should be avoided by individuals following a gluten-free diet:
Gluten Content in Barley
Barley contains gluten, a group of proteins that act as a binding agent in dough and give shape to baked goods. The gluten content in barley is typically around 5% to 8%, which is significant enough to cause adverse reactions in individuals with gluten-related disorders.
Celiac Disease and Gluten Sensitivity
People with celiac disease must strictly avoid gluten because it triggers an immune response that damages their small intestine. Consuming gluten-containing grains like barley can lead to severe digestive issues, malnutrition, and other long-term health complications. Even a small amount of barley or gluten cross-contamination can be harmful to those with celiac disease.
Additionally, some individuals without celiac disease may experience non-celiac gluten sensitivity (NCGS). They may have adverse reactions to gluten, including digestive issues, skin conditions, and even neurological symptoms like gluten ataxia, which affects coordination and balance.
Hidden Sources of Gluten in Barley
Barley can be hidden in various processed foods and may be listed under different names on ingredient labels, making it challenging to identify. It is often used as a thickening agent or flavor enhancer in products like soups, sauces, gravies, beer, and malted beverages. Even products labeled as "gluten-free" may sometimes still contain barley, as regulations around gluten-free labeling can vary.
Alternatives to Barley
If you are following a gluten-free diet, there are several alternatives to barley that you can incorporate into your meals. Brown rice, quinoa, buckwheat, and green lentils are excellent substitutes in recipes that call for barley. Additionally, beans and lentils, while not grains, offer similar nutrients to whole grains and can be used in various dishes.
In conclusion, barley is a nutritious whole grain but is not gluten-free. If you are adhering to a gluten-free diet or have celiac disease or gluten sensitivity, it is crucial to avoid barley and carefully read food labels to identify any hidden sources of gluten.
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The Mediterranean diet is linked to lower cholesterol
The Mediterranean diet is a way of eating that emphasizes plant-based foods and healthy fats. It typically includes vegetables, fruits, legumes, whole grains, and healthy fats like olive oil, with a moderate intake of fish and poultry, and a low intake of dairy products, red meat, processed meats, and sweets.
This diet is inspired by the traditional eating patterns of people in certain Mediterranean countries in the mid-20th century and is known for its numerous health benefits. One of the key benefits associated with the Mediterranean diet is its positive impact on cholesterol levels.
Several studies have suggested that the Mediterranean diet can help lower "bad" cholesterol levels, also known as low-density lipoprotein (LDL) cholesterol. High levels of LDL cholesterol are a significant risk factor for heart disease, which is a leading cause of death globally.
For example, a study published in May 2017 found that adhering to the Mediterranean diet, especially when enriched with virgin olive oil, led to decreased LDL cholesterol levels in individuals at high risk for cardiovascular disease. Additionally, a systematic review of 13 studies on the Mediterranean diet and high cholesterol, published in March 2021, found that the diet was positively associated with HDL ("good") cholesterol levels and negatively associated with triglyceride levels.
However, it's important to note that some recent research from Lausanne University in Switzerland has questioned the impact of the Mediterranean diet on cholesterol levels. This study suggested that following the diet may not significantly affect total and LDL cholesterol levels.
In conclusion, while the Mediterranean diet is generally recognized for its health benefits, including its potential to lower cholesterol levels, more research is needed to confirm its specific effects on cholesterol. A healthy diet, combined with exercise, weight maintenance, and smoking avoidance, can significantly improve overall health and reduce the risk of cardiovascular disease and early death.
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Barley is a good source of soluble fibre
The Mediterranean diet emphasizes plant-based foods and healthy fats, with a focus on overall eating patterns rather than strict formulas. It typically includes vegetables, fruits, whole grains, and extra virgin olive oil. The diet is associated with a reduced risk of cardiovascular disease, including heart attacks and strokes, and can help maintain healthy blood sugar and cholesterol levels.
Barley is a nutritious ancient grain that is often used to thicken soups, stews, or risottos. It is a good source of soluble fibre, containing about 3.5-5.9% beta glucan, a type of soluble fibre known for its cholesterol-lowering abilities. Beta glucans are found in the main part of the barley kernel (endosperm), so even pearled barley, which is not technically a whole grain, still offers these health benefits.
Soluble fibre is beneficial for gut health and overall health. It helps to bulk up stools and can be used as a food source for good bacteria in the large intestine. Additionally, soluble fibre reduces LDL (bad) cholesterol and helps balance blood sugar levels, thereby reducing the risk of heart disease.
The daily consumption of beta-glucans found in barley has been shown to decrease total and low-density lipoprotein (LDL) cholesterol, which are both risk factors for heart disease. Studies have found that for each milligram per decilitre reduction in LDL cholesterol, the relative risk of coronary heart disease decreases by 1%. This makes the inclusion of barley in one's diet clinically significant for heart health.
Barley can be purchased in two forms: hulled and pearled. Hulled barley is minimally processed, while pearled barley has both the hull and the seed kernel's outer coating (bran) removed. Hulled barley has a chewier texture and a nuttier flavour than pearled barley, which is cream-coloured. Barley can be used in soups, grain salads, or as a substitute for rice, paired with curries or stir-fried vegetables.
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Frequently asked questions
The Mediterranean Diet is a way of eating that emphasizes plant-based foods and healthy fats. It involves eating mostly veggies, fruits, whole grains, legumes, nuts, seeds, and olive oil. It also includes a moderate intake of fish and poultry, and a low intake of dairy products, red meat, processed meats, and sweets.
Yes, barley is a whole grain that is commonly included in the Mediterranean Diet. It is often used in dishes such as barley salads, where it adds a chewy and nutty texture.
Barley is a healthy and satisfying grain that provides nutrition to meals. It is a good source of fiber and beta-glucans, which have been linked to reduced cholesterol and improved heart health.
To cook barley, you will need a barley-to-water ratio of 1:1.5 or 1:3, depending on how chewy you prefer it. For hulled barley, it is recommended to soak the grains in water for a few hours or overnight before cooking.
There are several Mediterranean Diet recipes that include barley, such as a Mediterranean lentil and barley salad, and a barley salad with roasted vegetables, spices, herbs, and feta cheese. These dishes are flavorful, nutritious, and can be served warm, at room temperature, or cold.
