Barley's Benefits

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Looking for an alternative to basic brown rice? Try barley, one of the world's oldest and most important crops. Cultivated for nearly 5,000 years, this nutritious grain can teach a few modern lessons about health — for example, eating it regularly can help lower your risk of cancer and even help you lower your cholesterol.

The secret is fiber, which barley contains in two different varieties: soluble and insoluble. Soluble fiber helps lower cholesterol by removing fatty substances from your system, while insoluble fiber reduces your risk of colon cancer by keeping your digestive system functioning properly.

Not only is barley good for you, but it has a wonderful chewy texture that makes it an interesting addition to your meals. Try cooking a batch at the beginning of the week for use in soups, salads, and stews; it also works well as a side dish. For the best results, prepare it as you would rice, using about three times as much water as barley.

And while refined grains are a major no-no on The Sonoma Diet, pearl barley is an exception. Its outer layer and bran have been removed, leaving only the white inner kernel. This kernel, however, contains a wealth of fiber, protein, and nutrients, making it a good choice for dinner — and your health!