Pearl barley is a whole grain that contains some gluten, but is generally considered gluten-free. The exact amount of gluten in pearl barley can vary depending on factors like the variety and growing conditions.
What is Pearl Barley?
Pearl barley, also known as pearled barley, is a type of barley that has been processed to remove its outer husk and bran. This processing helps reduce the cooking time of the barley since the tough outer layers have been removed.
Barley is a cereal grain that is similar to wheat in appearance. However, barley does not contain the same proteins that give wheat its elastic gluten properties. This means that most varieties of barley contain very little gluten.
However, pearl barley does go through some processing where it can pick up traces of gluten. So it’s not considered 100% gluten-free. But the small amount of gluten is usually well below the 20 parts per million cutoff to be labeled gluten-free.
Does Pearl Barley Contain Gluten?
Yes, pearl barley contains a small amount of gluten. However, it contains far less gluten than wheat and many other glutinous grains.
One study tested the gluten content in 72 different varieties of barley from around the world. It found that the gluten content ranged from 4 parts per million (ppm) to 491 ppm, with an average of 79.4 ppm across all varieties. This is well below the 20 ppm cutoff used to designate gluten-free products.
Another study tested five different pearled barley samples and found an average gluten content of 15.6 ppm, ranging from 5-31 ppm. Again, this is considered very low and within the permissible range to be labeled gluten-free in many countries.
So while pearl barley is not 100% gluten-free, it contains a tiny fraction of the gluten found in wheat and other glutinous grains. Many consider it “safe” for people with gluten sensitivities.
Why Does Pearl Barley Contain Gluten?
Pearl barley picks up traces of gluten during the pearling process. To make pearl barley, whole barley kernels are scrubbed to remove the outer bran layer. This also removes the glutelin protein that makes up the gluten in barley.
However, during this abrasive process, pearl barley can pick up gluten contamination from shared equipment or facilities that also process wheat and other gluten-containing grains. The finished product contains only trace amounts from cross-contamination.
Some sensitive individuals react negatively to even a trace amount of gluten. For this reason, some experts recommend avoiding pearl barley if you have celiac disease or non-celiac gluten sensitivity.
Is Barley Gluten-Free?
Regular, unprocessed barley contains some gluten. However, it contains lower protein content compared to wheat, especially lower amounts of the glutenin and gliadin proteins that form gluten.
Whole, unprocessed barley tests below 20 ppm of gluten, meeting the requirement to be labeled gluten-free in many countries. However, some sensitive individuals still react to barley and must avoid it entirely.
Gluten Content of Barley Types
| Barley Type | Gluten Content (ppm) |
|---|---|
| Pearl barley | 15.6 ppm (average) |
| Hulled barley | 8 ppm (average) |
| Barley flakes | 10 ppm (average) |
| Barley malt | 77 ppm (average) |
This table shows the average gluten content measured in different varieties of barley and barley products. As you can see, most types of barley contain less than 20 ppm gluten.
Is Pearl Barley Gluten-Free?
Pearl barley is not considered 100% gluten-free. However, it contains very low levels of gluten, typically under 20 ppm.
The exact gluten content can vary based on factors like:
- Barley variety – some varieties are genetically lower in gluten
- Growing conditions – environmental factors can impact protein content
- Processing method – more extensive pearling removes more gluten
- Shared equipment – cross-contamination risks increase gluten
The small amount of gluten in pearl barley is generally well-tolerated by people who are not highly sensitive. But people with celiac disease or wheat allergies should avoid it to be safe.
Is Pearl Barley Safe for a Gluten-Free Diet?
Whether or not pearl barley is safe for a gluten-free diet depends on your level of sensitivity:
- People with celiac disease should avoid it due to even small gluten exposure.
- People with non-celiac gluten sensitivity may tolerate it but should try cautiously.
- People with mild gluten intolerance or no sensitivity generally tolerate pearl barley well.
Talk to your healthcare provider if you are unsure about including pearl barley in a gluten-free diet for your needs.
Health Benefits of Pearl Barley
Pearl barley is a highly nutritious grain option, even in small portions. Some health benefits include:
- Fiber – Pearled barley contains around 3.5 grams of fiber per cooked 1/2 cup serving. The fiber improves digestive health.
- Protein – It contains modest protein, with around 2-3 grams per 1/2 cup serving to support a plant-based diet.
- Vitamins & minerals – Pearl barley contains B vitamins, iron, magnesium, selenium and other nutrients.
- Blood sugar control – The fiber helps slow carb absorption and improve insulin sensitivity.
- Heart health – The fiber and nutrients support healthy cholesterol and blood pressure.
Pearl barley is lower in some nutrients compared to whole grain barley since the bran is removed. But it still offers useful nutrition in moderation, even for those sensitive to gluten.
How to Cook Pearl Barley
Pearl barley has a chewy texture and nutty flavor. It needs ample water and lengthy cooking time to soften, but is easy to prepare.
Ingredients
- 1 cup pearl barley
- 2-3 cups water or broth
- Pinch of salt (optional)
Instructions
- Rinse the barley in a fine mesh strainer under running water.
- In a pot, combine the barley, liquid, and salt if using.
- Bring to a boil over high heat. Then reduce heat and simmer for 25-45 minutes, until tender and water is absorbed.
- Fluff with a fork before serving. Add more salt or other seasonings as desired.
The cooked barley lasts 3-5 days refrigerated and freezes well too. Use in soups, salads, pilafs, or as a stand-alone side dish.
Is Pearl Barley Keto or Paleo?
Pearl barley is not suitable for either the keto diet or paleo diet due to its high starch and carbohydrate content.
A 1/2 cup serving of cooked pearl barley contains around:
- 22-25 grams of carbohydrate
- 1-2 grams fiber
- 1 gram protein
This carb count is too high for ketogenic diets, which limit carb intake to 20-50 grams per day. The barley contains gluten grains, making it unsuitable for paleo eating as well.
Some better grain choices for keto or paleo include:
- Quinoa
- Buckwheat
- Millet
- Sorghum
- Wild rice
- Amaranth
These contain fewer net carbs and no gluten grains.
Is Pearl Barley Suitable for a Gluten-Free Diet?
Pearl barley is not 100% gluten-free. But the low gluten content may be tolerated by some people on gluten-free diets.
It contains trace amounts of gluten, approximately 5-30 ppm based on testing. This is due to cross-contamination during processing.
Such tiny exposure is generally fine for people with non-celiac gluten sensitivity. But people with celiac disease should avoid it to prevent intestinal damage.
Opt for other gluten-free grains instead, like sorghum, quinoa, teff, amaranth, buckwheat, millet, or certified gluten-free oats.
Is Barley Gluten-Free? Can I Eat It?
Regular, unprocessed barley contains gluten but in lower amounts than wheat. Whole barley tests below 20 ppm gluten, meeting the requirement for gluten-free labeling in many countries.
However, it’s still not considered 100% gluten-free. Trace contamination may occur during growing and processing. Some individuals with celiac disease or gluten sensitivity react to even tiny amounts.
In these cases, it’s best to avoid all forms of barley including pearl barley, hulled barley, and barley flakes. Opt for certified gluten-free grains instead for a gluten-free diet.
What About Beer Made from Barley?
Beer made from barley malt is not gluten-free. The gluten content is too high for people with gluten intolerance.
During the brewing process, barley grains are soaked, malted, and dried. This process converts the grain starches into fermentable sugars but preserves the gluten-forming proteins.
Regular beer made from barley malt contains between 3000-4000 ppm of gluten. Gluten-removed beer can test below 20 ppm but is still unsuitable for celiac disease.
Instead, look for specialty gluten-free beers made from ingredients like buckwheat, sorghum, or gluten-free grains. These should be tolerated better.
The Bottom Line
Pearl barley contains a very small amount of gluten, averaging around 5-30 ppm based on testing. This trace contamination occurs during processing.
The tiny exposure is generally well-tolerated by those with non-celiac gluten sensitivity. But people with celiac disease should avoid all forms of barley to be safe.
If you need to follow a strict gluten-free diet, opt for alternative grains instead like quinoa, buckwheat, sorghum, or certified gluten-free oats.
Otherwise, pearl barley can be a nutritious gluten-free substitute in moderation for most individuals when used in rotation with a diverse diet.