PT Recipe: A Grain of Truth

Rise, shine, and stay bright with barley.

By Amy Maxmen, published on January 01, 2008 - last reviewed on March 31, 2008

One of humankind's first domesticated grains is making a comeback. Barley is consistently rated as one of the best whole grains for weight loss and blood-pressure control, as well as protection against type 2 diabetes, cardiovascular disease, and certain cancers. And it keeps you sharp, too. In a study, people who breakfasted on barley performed better on memory and concentration tests than those who ate other whole grains like oats and wheat—even 10 hours into the day. The secret lies in blood-sugar regulation. While barley contains the carbohydrates we need to function, it doesn't cause blood sugar to spike, then plummet, like some other low-fat cereals do.

Think Outside the Cereal Box

Stave off the midmorning slump by eating foods with a low (55 and under) glycemic index, which maintain healthy blood sugar levels and generally contain more dietary fiber. Avoid foods in the high range (70 and above).

Low GI

Pearl barley 25
Steel-cut oats 42
Whole grain bread 50
Muesli 54

Medium GI

Life 66
Grape Nuts 67
Shredded wheat 69
Quaker oatmeal 69

High GI

Cheerios 74
Doughnut 76
Rice Krispies 82
Corn flakes 83

Barley Harvest Cereal

Servings: 8
Total Time: 2 hours

Store this nutritious cereal in the refrigerator and reheat single servings in the microwave. Add milk and fresh fruit to taste.

Ingredients

8 cups water
½ cup wild rice
1 cup pearl barley
½ cup steel-cut oats (Irish oatmeal)
½ cup raisins
½ cup chopped pitted dates
¼ cup walnuts
1 tbsp. butter
¾ tsp. salt
½ tsp. ground cinnamon

Directions

Preheat oven to 375°F. Simmer 2 cups water and wild rice for 20 minutes. Drain. Mix rice and all remaining ingredients together in a baking dish. Cover loosely with foil and bake until grains are tender, water is absorbed, and cereal is creamy, stirring occasionally (about 1½ hours).