Pearl barley is not a gluten-free food and must be avoided by individuals with celiac disease or non-celiac gluten sensitivity. This grain is a form of barley that has had its inedible outer hull and some of the bran layer removed, a process known as pearling. Barley is one of the three primary grains that contain gluten, alongside wheat and rye. Understanding the composition of grains like pearl barley is necessary for maintaining a gluten-free diet.
Why Pearl Barley Contains Gluten
Barley is a gluten-containing grain, and the specific protein it holds is called hordein. Hordein is chemically similar to the gliadin found in wheat and triggers the same autoimmune response in sensitive individuals. Barley contains between 5% and 8% gluten, which makes it unsafe for a gluten-free diet.
The process that creates pearl barley involves polishing the grain to remove the outer hull and part of the bran layer, which makes it cook faster. This physical processing does not remove the hordein protein. Since the gluten protein is distributed throughout the grain’s endosperm, refined pearl barley remains a source of gluten and must be excluded from a strict gluten-free regimen.
Hidden Barley Ingredients and Labeling
Avoiding pearl barley is straightforward, but the grain can appear in many processed foods under less obvious names. The most common hidden form of barley is malt, often listed as malt extract, malt syrup, malt flavoring, or malt vinegar. The term “malt” on an ingredient list indicates the presence of barley unless another source is explicitly named.
Barley-derived ingredients are frequently used in products like breakfast cereals, soups, sauces, and beverages, including beer. Unlike wheat, barley is not classified as a major allergen under U.S. law. Manufacturers are not required to explicitly declare its presence on food labels unless the product is voluntarily labeled “gluten-free.”
Consumers should look for a “Certified Gluten-Free” label. This signifies the food meets the Food and Drug Administration (FDA) standard of containing less than 20 parts per million (ppm) of gluten. This certification is the most reliable way to confirm a product is safe from barley and other gluten-containing grains.
Safe Gluten-Free Grain Alternatives
Many naturally gluten-free grains can be used as substitutes for pearl barley in recipes like soups, stews, and pilafs. Quinoa is a popular alternative that cooks quickly and offers a mild, nutty flavor and a satisfying texture. Brown rice, particularly the brown variety, provides a hearty chewiness that closely mimics the texture of cooked barley.
Other excellent options include millet, which is a small, versatile grain, and buckwheat, which is a seed often used as a grain and sold as kasha. Certified gluten-free oats can also be used, but it is important to ensure they are specifically labeled as such to avoid cross-contamination with wheat or barley during processing.