Barley Flour: Nutritional Value, Facts, Health Benefits & Uses

Thinking about giving your daily meals a healthy twist but not being able to find time? Barley flour could be just the ingredient you are looking for, it will give you the health factor without compromising on the taste. Made with grounded Barley, the whole grain flour gives you a nutty flavor and a world of nutrients. Whether you are a parent, looking for a healthy flours option, a working professional who is always short on time, or just someone who loves experimenting in the kitchen, once you have tried Barley, it will become a staple ingredient on your shelf. Here is why you should try Barley flour, and how you can add it to your meals.

What is Barley Flour?

Barley flour is flour made with grounded Barley grain. It has the goodness of both highly soluble and insoluble fibers. It helps your digestion and it keeps you feeling full for longer. Unlike refined flours, Barley flour retains its bran, endosperm, and germ, making it rich in essential nutrients and perfect for those who want to add a more wholesome flour to their recipes.

It has a different taste which is not traditional but nutty, which makes it a good alternative to add to your baking and cooking.

Nutrition Facts of Barley Flour

Barley flours’ nutritional profile sets it apart from other flours, here is what you get per 100 gms of it.

• Calories: 354
• Carbs: 73.5 grams
• Fiber: 17.3 grams
• Protein: 12.5 grams
• Fat: 2.3 grams

It is also packed with vitamins and minerals

• Thiamine: 43% of RDI
• Riboflavin: 17% of RDI
• Iron: 20% of RDI
• Magnesium: 33% of RDI
• Manganese: 97% of RDI
• Selenium: 54% of RDI

These numbers will give you an idea about how dense in nutrients this flour is, making it an excellent option if you are planning on improving your daily diet.

Why Choose Barley Flour Over Regular Flour?

One of the biggest reasons people switch to Barley flour is because of its high fibre content. It is way higher than regular wheat flour, which is why it keeps you full for longer and is great for weight management. The flour has a low Glycaemic Index, which makes it great for managing blood sugar too.

Since Barley is known to contain soluble fibres, people with heart issues and heart scares tent to opt for this flour. It helps lower cholesterol levels, keeping your heart healthy. It is not suitable for a gluten-free diet but it is definitely better for your stomach, compared to other flours.

What are the Benefits of Barley Flour?

• Rich in Nutrients: Packed with essential vitamins and minerals, every bite of Barley flour is a boost of health.
• Helps with Weight Management: Barley being high in fibre helps you stay full; you will tend to stop binge eating and you will be able to manage your weight well.
• Supports Digestive Health: With a mix of soluble and insoluble fiber, Barley flour helps in digestion.
• Heart-Healthy: Beta-glucans in Barley have been known to help lower cholesterol, supporting heart health.
• Easy to Incorporate: From pancakes to breads you can prepare everything with Barley, it is highly versatile and easy to add to everyday meals.

How to Use Barley Flour in Your Cooking

You can start experimenting with Barley in various ways. Barley flour is great for both sweet and savory recipes, here are a few things you can try in your kitchen.

• Barley Flour Uttapam: Uttapam made with Barley flour is a great option for both breakfast and a light dinner. Add chopped onions, tomatoes, and green chilies to the batter, and cook it on a skillet until golden brown. It’s quick, filling, and loaded with fiber.
• Mango Thepla with Barley Flour: If you’re a fan of Gujarati theplas, try making them with Barley flour and a raw and ripe mango for a tangy taste. Barley mixed with mango makes it a refreshing combination.
• Barley Flour Cookies: Nutty flavor of the Barley flour added with chocolate chips, nuts, or dried fruit will give you the crunchiest and most nutritional cookies.
• Barley Flour Chilla: Chillas are savory pancakes made traditionally. To make with Barley flour just add spices like cumin and coriander, some chopped veggies, and cook it up for a quick, satisfying snack or meal.

For the quickest way to enjoy fresh Barley flour flatbreads at home, you can use a smart appliance like the Rotimatic. It takes the hard work out of making fresh rotis, giving you the perfect texture and flavor every time just with the click of a few buttons.

Frequently Asked Questions

What is Barley flour made out of?

Barley flour is made by grinding whole Barley grains, giving it a rich nutrient profile and a slightly nutty taste.

Is Barley flour the same as wheat?

No, Barley and wheat are different grains. Barley flour contains higher fiber and beta-glucans, but it has a lower gluten content than wheat.

Is barley flour gluten-free?

No, barley flour is not gluten-free. Barley naturally contains gluten, so it is not suitable for people with celiac disease or gluten intolerance.

Is barley flour good for people with diabetes?

Yes, barley flour can be beneficial for people with diabetes when consumed in moderation. Its low glycaemic index and high soluble fiber content help slow down digestion and reduce sudden blood sugar spikes.

Does barley flour cause digestive issues?

Some people may experience bloating when consuming barley flour, especially if they are not used to high-fiber foods. Introducing it gradually can help minimize digestive discomfort.

Does barley flour help lower cholesterol?

Barley flour contains beta-glucans, a type of soluble fiber that may help reduce LDL (bad) cholesterol levels when included as part of a balanced diet.