Trying to make better choices around grains and I really like barley but my local supermarket only carries Goya which is pearled. If I have a choice between pearled barley or white pasta, is pearled barley still a better option because of the nutrient profile OR does it not make much of a difference since at the end of the day neither are whole grains?
Pearl barley is much richer in fiber and relatively high in heart healthy beta glucans. Although it is processed it is minimally processed and healthy. White pasta has been refined and is nutritionally devoid. Overall what’s important isn’t the fact food is processed but how its processed, Pearl barley is healthy and the only processing it goes through is too make it edible while I would avoid white pasta as it has had all key vitamins minerals and importantly fiber removed
Amazon is great for grains you can’t find locally :)
Even if you were eating whole grain durum without refining (don’t, its gross) rather than pasta from refined durum the pearled barley would still be better. The whole grain is obviously better then pearled but barley is just so nutritionally dense that even the pearled variety is still a “superfood”.
Some of the grains there is some subjectivity regarding ordering based on nutritional goals (farro, buckwheat & quinoa can range all over the top 10) but barley is objectively the best nutritionally. Even in pearled form its an insanely healthy grain.