Nutritionally Rich Barley Bread

While we do not know with certainty that Jesus ate wheat bread, we do know that He ate barley bread. In the story of the feeding of the five thousand men—plus women and children—the miracle occurred because Jesus broke, blessed, and multiplied five barley loaves and two small fish brought to the event by a young boy. Barley loaves were also multiplied by Elisha; he multiplied twenty loaves of barley bread to feed a hundred men (See 2 Kings 4:42-44).

Roman gladiators were sometimes called hordearii, which means “barley eaters,” because the grain was added to their diet to give them bursts of strength before their contests. Barley is considered to be one of three balanced starches (rice and potatoes being the other two) that are rich in complex carbohydrates and fuel the body with a steady flow of energy.

In some areas of the Middle East, barley has been called the “medicine for the heart.” It contains fiber that can lower the risk of heart disease by reducing artery-clogged LDL (bad) cholesterol. This same high fiber content keeps a person regular, relieving constipation and warding off a variety of digestive problems. It may also help block the development of cancer.

In a study conducted at Montana State University, a group of men ate a high-barley diet, including cereal, bread, cake, and muffins made from barley flour. After consuming three servings a day of this food for six weeks, the cholesterol levels of these men were an average of 15 percent lower. Those with the highest cholesterol levels at the start of the study showed the most significant improvement. Another group of men who ate the same products made with wheat or bran flour did not have a drop in their cholesterol counts.

Barley is available on the market today, but you do have to look for it. Barley bread is virtually nonexistent—you’d have to make it yourself from the grain you could find. The vast majority of barley grown today is used to feed livestock or to manufacture whiskey and beer. Barley grain is rarely eaten by itself; however, it is sometimes used as an ingredient in soups.

The Mediterranean Diet emphasizes unprocessed foods. Complex carbohydrates are at the base. These foods include brown rice or whole-grain rice, whole-grain pasta, and whole-grain bread—ideally, all should be prepared fresh daily without preservatives. Other grains appropriate for the base of this pyramid are bulgur wheat (cracked whole wheat), couscous, polenta (coarse corn meal), and potatoes. Whole-grain breads consumed in Mediterranean nations have a high amount of fiber without excessive sugars, hydrogenated fats, or food additives. In Mediterranean nations, whole grains are commonly consumed with each meal.