Barley Good for Diabetes ?? Helps Control Diabetes ?? Benefits, Nutrition, GI Score etc.

Barley Nutritional Profile

Barley is a grain that is chewy and has a mild taste. It primarily grows in temperate climates. The outer shell of the grain is the only inedible part of the grain. Post-processing of the outer shell, the grain is processed into hulled barley or pearled barley.

Hulled barley is barley without the outer shell, while pearled barley, more commonly available, is barley with most of the fiber removed. Many studies have shown that people who consumed diets rich in whole grain had a seventeen percent lower chance of acquiring cancer and diabetes. 

Specifically, due to its low glycemic index score of 28, it markedly lowers the risk of type 2 diabetes and obesity. A 100gm uncooked hulled barley contains the following nutrients.

• Calories: 354
• Carbs: 73.5 grams
• Fiber: 17.3 grams
• Protein: 12.5 grams
• Fat: 2.3 grams
• Thiamine: 43% of the Reference Daily Intake (RDI)
• Riboflavin: 17% of the RDI
• Niacin: 23% of the RDI
• Vitamin B6: 16% of the RDI
• Folate: 5% of the RDI
• Iron: 20% of the RDI
• Magnesium: 33% of the RDI
• Phosphorus: 26% of the RDI
• Potassium: 13% of the RDI
• Zinc: 18% of the RDI
• Copper: 25% of the RDI
• Manganese: 97% of the RDI
• Selenium: 54% of the RDI

The soluble fiber of barley helps lower cholesterol and improves the control of blood sugar in the body. Barley is also shown to improve digestion and helps in weight loss, thus preventing obesity.

Barley Benefits for Diabetes

Barley has many benefits over traditional grains. They are:
 

• Decrease blood sugar levels.
• Keep the insulin levels in the blood under control.
• Increases insulin sensitivity.
• Improve appetite control.
• Stimulate beneficial bacteria in the gut.
• Assists in the release of good hormones.
• Reduces chronic low-grade inflammation.

Ways to Consume Barley

You can consume barley in several ways:

• You can add barley flakes to your morning porridge instead of oats.
• You can add barley in soups and stews.
• You can mix barley in your baked goods.
• You can also add cooked barley to your salads and vegetables as dressing.
• You can consume barley as a side dish replacing quinoa.
• You can also benefit from drinking barley water.

When To Consume Barley

Although barley can be consumed any time of the day, it is best consumed first thing in the morning, in the form of barley water.  After that, you can consume it hot or cold depending on your preference or the country you live in.

Barley Overconsumption Risks

It is also advisable to not over-consume barley water for diabetes as it may contain high concentrations of sweeteners and artificial sugars in some recipes. In addition to this, it may also result in constipation or diarrhea due to the high content of fiber. Barley should also be consumed in moderation as it has a high-calorie count equivalent to a meal. Due to the presence of gluten, it should not be consumed by those who have celiac disease or gluten intolerance. 

Barley Other Health Benefits

Besides its prominent role in the control of blood sugar for diabetes. Barley is immensely beneficial in weight loss, thereby controlling obesity and cardiovascular-related diseases. It also helps avoid constipation and digestion-related issues. Barley also helps lower cholesterol, specifically LDL levels in the blood.