Barley and wheat  are both staple grains that have played a significant role in human diets for millennia. While wheat is predominantly processed into flour, barley is often enjoyed as a nutritious whole grain. Both grains are packed with essential nutrients, but barley stands out for its higher fiber content, which aids in digestive health.

Historically, wheat and barley have been cultivated by humans for thousands of years, being among the first plants to undergo domestication. They have shaped agricultural practices across various cultures, including India and Australia, where they are foundational to local cuisines. In the current global landscape, these two grains rank among the top crops utilized not only for human consumption but also for the production of beverages and as feed for livestock. They serve diverse culinary purposes, with barley often featured in soups and salads, while wheat is a primary ingredient in baked goods and pastas.

Despite their visual similarities, wheat and barley exhibit distinct differences in processing techniques, nutritional profiles, and health implications. This article provides a comprehensive overview of the essential distinctions between these two significant grains, highlighting their unique contributions to a balanced diet.

Historical Significance and Characteristics

Wheat and barley, two of the earliest cultivated crops, were domesticated in the Middle East around 10,000 years ago and have since played a crucial role in the diets of humans and livestock alike. These grains belong to the grass family (Poaceae), which encompasses a variety of other important crops such as rice, sugarcane, and corn (maize). The grains themselves are classified as caryopsis, which are the fruits of the grass plant, found clustered on a structure known as a 'spike' or 'head,' arranged in vertical formations reminiscent of an ear of corn.

The structure of the grain consists of three distinct layers. The innermost layer, known as the germ, serves as the nutrient-rich core packed with essential nutrients. Surrounding the germ is the endosperm, which primarily contains carbohydrates and proteins that provide the germ with necessary energy. The outermost layer, termed bran, is loaded with fiber, B vitamins, and various trace minerals, making it a vital component of a balanced diet. Since their initial domestication, both wheat and barley have been cultivated into numerous varieties and subspecies, reflecting their adaptability and significance.

The most widely cultivated wheat variety is bread wheat (Triticum aestivum), but there are also other significant types such as durum, einkorn, emmer, and spelt. In the case of barley, three predominant types exist: two-row, six-row, and hull-less, all classified under the botanical name Hordeum vulgare L. Wheat and barley stand out as some of the earliest crops domesticated by humans, both belonging to the grass family, and their grains are indeed the fruits of the grass plant, comprising an inner germ, an endosperm, and a protective outer bran layer.

Processing and Uses

Wheat

Before wheat can be utilized, it undergoes a critical process known as milling. This process entails breaking down the grain to separate the bran and germ from the endosperm, subsequently crushing the endosperm into a fine flour.

Whole wheat flour comprises all components of the grain, including the germ, endosperm, and bran, while standard milled flour contains solely the endosperm. The milled flour serves as a key ingredient in a variety of culinary delights, including breads, biscuits, cookies, pasta, noodles, semolina, bulgur, couscous, and breakfast cereals. Wheat can also be fermented for the production of biofuels, beer, and other alcoholic beverages. Additionally, it is utilized in smaller quantities as livestock fodder.

Barley

Unlike wheat, barley does not require milling before its use, but it is typically hulled to eliminate the outermost layer. Hulled barley remains a whole grain, preserving the bran, endosperm, and germ. For culinary applications, barley is often processed into pearled barley, which involves removing both the hull and bran, leaving only the germ and endosperm layers.

Historically, barley was a significant food source across various regions globally; however, it has seen a decline in usage, being largely overshadowed by grains such as wheat and rice in the last two centuries. Presently, barley is predominantly utilized for animal feed or malted for brewing beer. Nonetheless, a modest quantity of barley is still consumed by humans. Both hulled and pearled barley can be prepared similarly to rice and are frequently incorporated into soups and stews. They also appear in breakfast cereals, porridge, and baby food.

Furthermore, barley can be transformed into flour through the milling of pearled grains. This flour is often combined with wheat-based ingredients in products like bread, noodles, and baked goods to enhance their nutritional value. Wheat is milled into flour for baking applications such as bread, while barley mainly serves as livestock feed and in alcohol production, yet it can also be cooked whole similarly to rice or milled into flour.

Nutrient Breakdown

The nutritional profile of barley and wheat varies based on the degree of processing each grain has undergone. Flour derived from wheat typically comprises solely the endosperm, whereas whole wheat flour retains all components of the grain. Barley, commonly used in culinary applications, is often found in hulled form, preserving all parts of the grain. Alternatively, it may be available as pearled barley (jata) where the bran layer has been removed.

Macronutrients

Let's explore how 100 grams of whole wheat flour, refined wheat flour, hulled barley, and pearled barley compare in terms of their macronutrient profiles:

It is evident that when it comes to calories, carbohydrates, proteins, and fats, wheat and barley exhibit comparable values, even after processes such as milling or de-hulling. However, significant fiber loss occurs in wheat during milling, as most fiber resides in the bran layer of the grain. Whole wheat flour incorporates this bran back into the final product, enhancing its fiber content.

In contrast, barley is exceptionally high in dietary fiber, contributing 60–70% of the 25 grams recommended by health organizations like the American Heart Association. The distribution of fiber throughout the grain means that even with the removal of the bran in pearled barley, a considerable fiber content remains intact.

Minerals

Let's examine how 100 grams of whole wheat flour, refined wheat flour, hulled barley, and pearled barley stack up in their mineral contents:

Both wheat and barley are abundant in minerals; however, considerable losses occur during processing, especially during the milling of refined wheat flour. Often, iron is reintroduced into milled wheat flour to align its levels with those of whole grain products. Wheat is particularly rich in manganese, with whole grain wheat flour and hulled barley offering comparable amounts of zinc, iron, magnesium, and potassium. Nevertheless, both hulled and pearled barley serve as superior sources of minerals compared to refined wheat flour.

Vitamins

Let's look at how 100 grams of whole wheat flour, refined wheat flour, hulled barley, and pearled barley compare in terms of vitamin content:

Hulled barley is notably richer in thiamine and riboflavin compared to wheat. Conversely, wheat shows a slight advantage in niacin, vitamin B6, vitamin B5, folate, and vitamin E content. However, the milling process to produce refined wheat flour results in substantial losses of all vitamins, while the pearling of barley leads to significant reductions in thiamine, riboflavin, and vitamin E. Typically, thiamine and riboflavin, along with other B vitamins, are reintroduced into refined flour post-milling.

Health Impacts of Wheat and Barley

Both barley and wheat exhibit several shared health effects, along with distinct differences, particularly regarding their impact on conditions like celiac disease, wheat allergy, irritable bowel syndrome (IBS), and metabolic syndrome.

Celiac Disease and Non-Celiac Gluten Sensitivity

Individuals diagnosed with the autoimmune disorder known as celiac disease cannot tolerate gluten proteins, as these can damage the intestinal lining, leading to symptoms such as bloating, iron deficiency, constipation, diarrhea, weight loss, and even growth failure. Moreover, some individuals without celiac disease may also experience discomfort such as bloating, gas, and abdominal pain upon consuming gluten-containing foods. Both barley and wheat harbor gluten proteins, with wheat comprising glutenins and gliadins, while barley consists of hordeins. Hence, those with gluten intolerance should refrain from consuming both wheat and barley.

Wheat Allergy

A wheat allergy manifests as an immune response to various proteins found in wheat, some of which are also present in barley. The allergic reactions can range from mild symptoms such as redness, itching, and diarrhea to more severe manifestations like asthma and anaphylaxis. While these grains share certain proteins, many individuals with a wheat allergy do not react to barley. In fact, barley allergy is relatively uncommon and not extensively researched. Nevertheless, if you have a wheat allergy, it is advisable to consult your healthcare provider regarding any potential reactions to barley.

Irritable Bowel Syndrome (IBS)

Both barley and wheat are sources of sugars known as fructans and galactooligosaccharides (GOS). Fructans are chains of linked fructose sugars typically found in various fruits and vegetables, while GOS consists of chains of galactose sugars. Neither of these sugars is digested; instead, they proceed to the large intestine where they are fermented by natural bacteria, leading to gas production. In most individuals, this process does not result in adverse effects. However, those with IBS may suffer from symptoms such as bloating, abdominal pain, diarrhea, or constipation. Therefore, individuals experiencing IBS symptoms might benefit from reducing their intake of wheat and barley.

Barley, Cholesterol, and Blood Sugar

A significant benefit of barley compared to wheat is its high fiber content, particularly beta-glucan. Barley can contain approximately 5–11% beta-glucan, whereas wheat typically has around 1%. Notably, pearled barley offers even greater amounts of this fiber, as beta-glucan is particularly abundant in the endosperm layer of the grain. Research has shown that beta-glucan can effectively lower cholesterol levels and enhance blood sugar control. For instance, a comprehensive review of 34 studies indicated that consuming at least 4 grams of beta-glucan daily, alongside 30–80 grams of carbohydrates, led to significantly reduced blood sugar levels. Additionally, another review of 58 studies revealed that 3.5 grams of beta-glucan per day notably lowered LDL (bad) cholesterol levels compared to control groups. Consequently, barley may present additional health advantages over wheat.

While both barley and wheat are not suitable for individuals with gluten sensitivity and can pose challenges for those with IBS, many individuals with a wheat allergy can still tolerate barley. Barley may also contribute positively to cholesterol and blood sugar management.

The Bottom Line

Both barley and wheat, integral members of the grass family, play a crucial role in global agriculture. Wheat is typically milled into flour, which serves as a fundamental ingredient in a variety of baked goods and other culinary delights, while barley (jowar) is generally consumed in its whole grain or pearled forms.

It is important to note that both grains contain gluten, rendering them unsuitable for individuals diagnosed with celiac disease or those who have gluten sensitivities. Despite their shared nutritional benefits, barley stands out for its higher fiber content and its unique beta-glucan, which is known to help lower cholesterol levels. Additionally, barley retains more nutrients throughout its processing compared to wheat. Conversely, wheat flour is often enriched with essential nutrients before being used to produce pasta, cereals, and various types of bread, thereby enhancing its nutritional profile.