You already know that whole-grain foods like brown rice and whole-wheat bread and pasta are beneficial for shedding pounds and staying healthy, but if you’re eating the same ones over and over you could end up in a food rut. One overlooked grain you may want to try is barley. Barley is a versatile grain with more overall nutritional value than rice or wheat, and hulled barley is a particularly rich source of dietary fiber and B vitamins.

Buying Barley
The two most common types of barley are refined pearl barley and unrefined hulled barley. As with refined flour, barley loses its outer hull and bran layer when milled, exposing the pearl-colored balls that give "pearl barley" its name. Unfortunately, this process also removes much of the grain's nutritional content. "Hulled" barley, on the other hand has only the outer hull removed and therefore still has its nutritious bran layer intact, making it an excellent source of dietary fiber. It's also rich in iron and thiamin, as well as some essential trace minerals. While pearl barley is readily available at most grocery stores, you may have to look in health-food or specialty-food stores to locate the more nutritious hulled barley. Scotch barley, or pot barley, are also available in many grocery stores, is a less refined version than pearl, with part of the bran layer remaining after milling.

Storing Barley
Barley, hulled or pearl, should be stored in an airtight container. It can be refrigerated or frozen for up to six months. Barley should remain clean and dry and have a fresh smell.

Preparing Barley
Barley can be added to soups, stews, salads, and even baked goods. It's cooked much like rice; cooking times will vary according to the variety. Hulled barley requires about one hour and 40 minutes to cook in boiling water, whereas pearl barley takes only 45 minutes to cook. For best results, follow the instructions on the package.

See all South Beach Diet Tips