What Foods Contain Barley?
Barley is found in a surprisingly wide variety of foods, both processed and whole; it’s most commonly found in malt beverages and certain grain-based foods like breads and cereals, but can also appear as a thickener in soups and stews.
Introduction to Barley
Barley, Hordeum vulgare, is a versatile and ancient grain cultivated for thousands of years. While often overshadowed by wheat and rice in modern diets, barley continues to play a significant role in various culinary applications worldwide. Understanding where barley hides in your food is crucial, particularly for individuals with celiac disease, gluten intolerance, or barley allergies. This article serves as a comprehensive guide to identifying common and less obvious sources of barley.
The Many Forms of Barley
Barley exists in several forms, each with distinct uses in the food industry:
- Whole Grain Barley (Hulled or Pearled): Hulled barley has only the outermost layer (husk) removed, retaining more nutrients. Pearled barley undergoes further processing to remove the bran, resulting in a smoother texture and shorter cooking time.
- Barley Flour: Ground barley is used alone or in combination with other flours for baking.
- Barley Flakes: Similar to rolled oats, barley flakes can be used in breakfast cereals, granola, and baked goods.
- Barley Malt: This is barley that has been germinated and dried. It’s a key ingredient in brewing beer and distilling whiskey, and its extract is used as a sweetener and flavoring agent.
- Barley Grits: Coarsely ground barley, similar to corn grits, used in porridge-like dishes.
Common Foods Containing Barley
The following is a list of food categories and specific examples known to contain barley:
- Beverages:
- Beer (most types, unless specifically labeled gluten-free)
- Malted milk drinks
- Whiskey (particularly Scotch)
- Breads and Baked Goods:
- Some commercially produced breads (check ingredient list)
- Muffins
- Cakes
- Cookies
- Breakfast Cereals:
- Some breakfast cereals (check ingredient list)
- Granola
- Soups and Stews:
- Many commercially canned or packaged soups and stews
- Homemade soups and stews using barley as a thickener
- Side Dishes:
- Barley pilaf
- Barley risotto (perlotto)
- Other:
- Malt vinegar
- Soy sauce (some varieties use barley as a fermentation agent)
- Processed meats (as a filler)
- Imitation crab meat
Hidden Sources and Cross-Contamination
Barley can also be found in less obvious places:
- Thickeners and Stabilizers: Barley malt extract is sometimes used as a thickener or stabilizer in processed foods.
- Natural Flavorings: Be wary of “natural flavoring” on ingredient lists, as this could include barley malt extract.
- Cross-Contamination: Foods processed in facilities that also handle barley may be contaminated, even if barley isn’t listed as an ingredient. Look for “may contain barley” warnings.
- Communion Wafers: Traditional communion wafers are often made with wheat, but some use barley.
How to Identify Barley on Food Labels
Carefully scrutinize ingredient lists. Look for:
- “Barley”
- “Barley flour”
- “Barley malt”
- “Barley malt extract”
- “Malt”
- “Malt flavoring”
- “Malt syrup”
- “Hordeum vulgare” (the scientific name for barley)
It is always best to contact the manufacturer directly if you’re unsure about an ingredient.
Why Barley is Used in Foods
Barley is used for several reasons:
- Flavor: Malted barley provides a distinctive sweet and nutty flavor.
- Texture: Barley can add chewiness and body to baked goods and soups.
- Thickening Agent: Barley starch can act as a thickener in sauces and soups.
- Fermentation: Barley malt is crucial for the fermentation process in brewing and distilling.
- Nutritional Value: Barley provides fiber, vitamins, and minerals.
Alternatives for Those Avoiding Barley
For those avoiding barley due to allergies, intolerance, or other reasons, several alternatives are available:
- Grains:
- Rice (brown, white, wild)
- Quinoa
- Oats (certified gluten-free)
- Buckwheat
- Millet
- Corn
- Sorghum
- Flours:
- Rice flour
- Almond flour
- Coconut flour
- Tapioca flour
- Potato starch
- Cornstarch
Frequently Asked Questions (FAQs)
Is malt extract always made from barley?
Yes, malt extract is always derived from barley. There is no such thing as malt extract made from another grain.
Can I eat beer if it’s labeled “gluten-reduced”?
“Gluten-reduced” beer is not necessarily gluten-free. These beers use processes to remove some, but not all, of the gluten. They may still contain levels that are unsafe for individuals with celiac disease or severe gluten intolerance. Always choose beers specifically labeled “gluten-free,” which must meet stricter standards.
Is soy sauce always made with barley?
No, soy sauce isn’t always made with barley. While some manufacturers use barley during the fermentation process, others use wheat or no grains at all (using enzymatic processes). Look for “tamari” soy sauce, which is traditionally wheat-free and often barley-free. Always check the ingredient list.
What’s the difference between hulled and pearled barley?
Hulled barley is less processed, retaining more of its outer bran layer. This makes it higher in fiber and nutrients but requires longer cooking times. Pearled barley has the bran completely removed, resulting in a smoother texture, shorter cooking time, and lower fiber content.
Can I use barley flour in a 1:1 substitution for wheat flour?
No, barley flour does not behave the same as wheat flour. It lacks gluten, the protein that provides structure and elasticity in baking. You may need to combine it with other flours and a binding agent (like xanthan gum) for successful baking.
Is there a difference in nutritional value between different types of barley?
Yes, hulled barley generally has higher nutritional value than pearled barley because it retains more of the bran. Hulled barley contains more fiber, vitamins, and minerals.
How can I ensure a product is truly barley-free?
Carefully read the ingredient list of every product. Look for any mention of barley or its derivatives. If you are unsure, contact the manufacturer for clarification. Also, consider the risk of cross-contamination if the product is made in a facility that processes barley.
Can I eat sprouts grown from barley?
Eating sprouts grown from barley is generally discouraged for those avoiding barley due to gluten intolerance or allergies. While the sprouting process may slightly reduce gluten content, it will not eliminate it completely.
Does barley grass juice contain barley?
Barley grass juice is derived from the young shoots of the barley plant. While it doesn’t contain the grain itself, it may contain trace amounts of gluten. Individuals with severe sensitivities should exercise caution.
What are the benefits of eating barley?
Barley is a good source of fiber, which aids digestion and promotes heart health. It also contains vitamins and minerals, including selenium, magnesium, and niacin. It may also help regulate blood sugar levels.
Can barley be used to make gluten-free products?
No, barley contains gluten and cannot be used to make gluten-free products. Any product containing barley is not suitable for individuals with celiac disease or gluten intolerance.
Is barley malt syrup the same as high fructose corn syrup?
No, barley malt syrup and high fructose corn syrup (HFCS) are not the same. Barley malt syrup is derived from barley, while HFCS is derived from corn. They have different nutritional profiles and flavor profiles. However, both are sweeteners and should be consumed in moderation.