Barley
Overview (Has Gluten)
Barley flour is widely regarded as a healthy alternative to white or wheat flour, though it is often combined with wheat flour. It is low in fat and cholesterol, but high in fiber, protein and complex carbohydrates, as well as vitamins and minerals.
With its mild, slightly nutty flavor, barley flour is tremendously versatile. With the exception of some tender baked goods like angel food cake, you can substitute up to half of the ordinary flour called for in a recipe with barley flour.
The low gluten content of barley helps make baked goods softer, while still having sufficient gluten for breads to rise. Although the lower gluten content of barley may be tolerated by those with wheat sensitivity, barley is not suitable for anyone with Celiac disease or wheat allergies.
The Royal Lee Mill
Nutrition
Barley is widely considered a nutritional powerhouse. Besides being low in cholesterol and high in dietary fiber (60% of the recommended daily allowance), barley is rich in potassium and a very good source of manganese, selenium (a trace element with powerful anti-cancer properties), molybdenum, copper, chromium, niacin and vitamin B1. The insoluble fibers in barley feed friendly bacteria in the digestive tract, which help protect against disease-causing bacteria. Barley has also been documented to substantially lower the risk of Type 2 Diabetes.
Note: Weight of a cup (or partial cup) of flour varies depending upon whether it is lightly sprinkled into a measuring cup or compacted. Most recipe measurements are based on sifted flour as a way to arrive at more uniform measurement.
Gluten Content & Allergen Information
Because barley contains gluten, anyone with Celiac disease or gluten intolerance should stay away from it. There are individuals who also have barley intolerance, as well as those with barley allergies. While barley intolerance symptoms are uncomfortable, they are not life-threatening like barley allergies.
Nutrition Facts
| Serving Size | 1 Cup |
| Calories | 651 |
| Total Fat 4g | 5% |
| Cholesterol 0mg | 0% |
| Sodium 22mg | 1% |
| Carbohydrates 135g | 45% |
| Dietary Fiber 32g | 107% |
| Total Sugars 1g |
| Protein 23g |
| Vitamin D 0mcg | 0% |
| Calcium 61mg | 5% |
| Iron 7mg | 39% |
| Potassium 0mg | 0% |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Diet Compatibility
Paleo Diet
The Paleo Diet seeks to emulate the hunter-gatherer diet of our stone-age ancestors. The emphasis is on wild plants and meats similar to what ancient man would have consumed. As such, dairy products, refined sugar and processed oils are off limits. While many Paleo Diet followers also avoid grains, there is ample archaeological evidence to show that grains were part of Paleolithic era man’s diet.
Compatibility with Barley Flour:
Not Compatible
Mediterranean Diet
This diet seeks to emulate the diets of those living along the Mediterranean coast, with an emphasis on fresh fruits and vegetables, seafood/fish at least twice a week, limited servings of poultry, and only occasional sweets and red meat.
Compatibility with Barley Flour:
Compatible
Gluten-Free Diet
As the name suggests, the gluten-free diet eliminates all foods with gluten. Although most of those on a gluten-free diet are on it out of necessity—either due to severe wheat allergies or Celiac disease—many have embraced a gluten-free diet as being healthier.
Compatibility with Barley Flour:
Not Compatible
Macrobiotic Diet
Although there are many versions of macrobiotic diets, the common thread is that they emphasize natural, whole foods, grown locally and organically. Whole grains, vegetables, legumes, fruits, seeds and nuts, and occasional seafood are all integral to the diet. Red meats, dairy, poultry, eggs, and processed foods are off the menu.
Compatibility with Barley Flour:
Compatible
Acid Alkaline Diet
This diet aims to restore the slightly alkaline state of the body, which is believed to be ideal. By focusing on a diet high in vegetables, fruits, sprouted grains, lentils, almonds and soy products, the goal is to have a balance of 80% alkalizing foods and 20% acid forming foods.
Compatibility with Barley Flour:
Compatible – Barley Flour is condiered to be Moderately Acidic
Low-Carb Diet
As the name suggests, this diet focuses on reducing carbohydrates in the diet to lose weight. The theory is that by staying away from high-carb foods like pasta and bread and eating low carb, high fiber vegetables and fruits instead, your body will go into ketosis and you will lose weight. This diet is sometimes referred to as a ketogenic diet.
Compatibility with Barley Flour:
Compatible
Atkins Diet
The Atkins Diet is a historically popular low-carb diet, instructing dieters not to worry about their calories but to monitor and minimize their intake of sugar and carbohydrates. According to Dr. Atkins, depriving the body of its primary energy sources causes the body to burn fat.
Compatibility with Barley Flour:
Compatible
“We love the mill! We use it every day for things from bread, to pastry and it is phenomenal. The biggest selling point for me was the fineness since that would mean we can really do some great pastry with it in addition to bread. It definitely has been great!"
BEN FROM NORTH CAROLINA