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It’s not easy for a diabetic person to control their diet and since it is the most important step in managing type 2 diabetes it is found in many studies that replacing refined, simple sugars in diet with more complex sources is the best way to control your diet and barley is one of those complex sources of carbohydrates and also rich in fiber. So you can say that barley is good for diabetes.
Barley is a grain that has a mild taste and is chewy in nature. It is chiefly cultivated in temperate weather. The external shell is an indigestible part of this grain. Post-processing of the external shell, processing of the grain is done into pearled or hulled barley.
What are Barley and Hulled Barley?
Barley is a grain and grains are certain carbs. Similar to other grains, the “carbohydrate choice” portion of cooked barley approx. 15 g of carbs is a modest one-third cup. Similar to other grains, barley spikes the levels of blood sugar as it digests most of the carbs in starch form. However, some barley carbohydrates are fiber.
Hulled barley is the type of barley in which there is no external shell. Pearled barley is a more common form of barley and it has most of its fiber removed. Research has found that individuals who had diets containing whole grains had a 17% lower potential of attaining diabetes and cancer.
Summary
Consuming whole grains like hulled barley is associated with a lower risk of chronic ailments and death. Hulled barley comprises fiber and other plant compounds useful for health.
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Nutritional Information About Barley
Barley is a whole grain full of nutrients. On cooking, it doubles in size. Hence, take care while reading the nutrition label. Definitely, owing to its low GI score of 28, it noticeably reduces the risk of obesity and type 2 diabetes.
A 100-gram uncooked hulled barley comprises nutrients such as:
- Carbohydrates: 74 g
- Fiber: 17 g
- Protein: 12 g
- Fat: 2 g
- Vitamin B1,B2,B3 and B6: 43%, 17%,23% and 16% respectively of the RDI
- Manganese: 97% of the RDI
- Selenium: 54% of the RDI
- Magnesium: 33% of the RDI
- Phosphorus: 26% of the RDI
- Copper: 25% of the RDI
- Iron: 20% of the RDI
- Zinc: 18% of the RDI
- Calories: 350
The soluble fiber content of barley aids in reducing the levels of cholesterol. Also, it improves blood sugar control in a person’s body. Moreover, barley is found to improve digestion and aids in weight loss, hence preventing obesity.
The major form of fiber present in barley is beta-glucan. It is a soluble fiber that produces a gel in combination with fluid. Beta-glucan is also present in oats. It aids in reducing cholesterol and improving glucose control. Furthermore, barley comprises antioxidants including lutein, vitamin E, zeaxanthin, and beta-carotene. All these antioxidants aid in guarding the body against cell damage due to oxidative stress.
Summary
Barley consists of several vital vitamins, minerals, and antioxidants. Besides, it’s a rich source of beta-glucan, a fiber that might aid in reducing the levels of cholesterol and blood glucose. This would make you understand how healthy is barley.
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Is Barley Good for Diabetics?
Whole grain barley is a rich source of dietary fiber, which permits slow digestion. Whole grain barley is an extremely nutritious food for diabetic patients when it’s taken with a high level of magnesium. Also, it is good for people who are at a high risk of diabetes.
The absorption of carbs in barley occurs and gets converted into sugar within the blood slowly. This aids in maintaining energy and cellular function without spiking the levels of blood sugars speedily. Also, other whole grains exhibit a lot of these anti-diabetic advantages, however, it’s likely that whole grain barley is the greatest of them all.
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Barley Glycemic Index
Barley has a low GI value. GI is a measure of how rapidly a food product spikes blood glucose. Actually, the barley glycemic index of 28 is considered the lowest of all whole grains.
Pearled barley (external bran layer is removed) has a GI score in the range of 22 to 29. After boiling it for nearly 60 minutes, some of its fibrous husks get lost and the GI value reaches up to 35. Rolled barley flakes prepared from pearled barley have a GI value of 66.
Health Benefits Of Barley
Might Benefit Blood Glucose Control
Barley might aid in lowering insulin and blood glucose levels. This might lower one’s risk of diabetes. Whole-grain barley contains a rich amount of fiber, such as the soluble fiber beta-glucan. It delays the absorption of glucose by attaching to it in the gut.
In a study of obese females who consumed barley or oats plus glucose, both barley and oats reduced the levels of insulin and blood glucose. Yet, barley was far more efficacious, lowering the levels by 60 to 65%, than 30 to 35% with oats.
Another study in 10 healthy males observed that people who consumed barley with dinner had 30% improved insulin sensitivity following breakfast the subsequent morning, then the males who consumed refined wheat bread with dinner.
Moreover, a review has associated whole-grain breakfast cereal intake like cereals consisting of barley with a reduced risk of diabetes.
Summary
Research has found that consuming barley for diabetes is thought to reduce blood sugar and insulin levels. Moreover, barley gi is low, and this makes barley a smart option for diabetic patients.
Might act as a Digestive-Aid
½ a cup (100 g) of uncooked hulled barley contains nearly 17 g of fiber, or 70% and 45% of the RDI for females and males correspondingly. Dietary fiber makes up the bulk of stool, and this makes it simple to travel the digestive tract.
Barley might aid in relieving constipation. In a study of individuals suffering from chronic constipation, 9 g of a sprouted barley supplement regularly for 10 days and a double dose for 10 days augmented the volume and incidence of bowel movements.
Moreover, barley has been found to improve the signs of ulcerative colitis, an inflammatory bowel disease. In another study, individuals having moderate ulcerative colitis experienced relief when they consumed 20 to 30 g of a sprouted barley supplement.
Also, barley supports the growth of good bacteria present in a person’s gut. The beta-glucan fiber in barley might assist in feeding the healthy gut bacteria, augmenting their probiotic action. In another study that involved healthy participants, 60 g of barley a day augmented a useful type of bacteria in the digestive tract that might aid in lowering inflammation and improving blood glucose stability.
Summary
Barley contains a rich fiber content, which is essential for proper digestion. Research has found that consuming barley lowers constipation, improves the signs of bowel conditions, and augments the number of useful gut bacteria.
Other Barley Benefits
Eating barley may have other health benefits as well.
May Aid Weight Loss
Does barley reduce weight? Since a person’s body fails to digest fiber, food products rich in fiber may add volume to one’s diet without augmenting the calories. This increases the utility of high-fiber foods for people on a weight loss journey. A review on whole grains depicted that while a few grains, like oats, barley, and rye augmented the fullness sensation after a meal, corn and whole-grain wheat did not.
In another study, individuals who consumed barley for breakfast had reduced levels of hunger at lunch and consumed less at future meals, than people who consumed rice or whole wheat. In another research, rats who had a kind of barley rich in beta-glucan fiber consumed 19% less as compared to rats who had barley with less amount of beta-glucan. Besides, the animals consuming the greater-beta-glucan barley showed significant weight loss.
One of the finest ways in which barley has an impact on fullness and hunger is by reducing the levels of ghrelin. It is a hormone that accounts for the feelings of hunger.
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Might Reduce the Levels of Cholesterol
Many studies have found that consuming barley might be beneficial for cholesterol levels. A barley-constituted diet rich in soluble fiber has been seen to reduce the levels of total and “bad” LDL cholesterol by 5 to 10%.
In a study of males with high cholesterol, consuming a meal with 20% of calories derived from barley:
- Reduced the levels of total cholesterol by 21%
- Reduced the LDL cholesterol by 25% and,
- Augmented HDL cholesterol by 19%.
In another study that included males with high cholesterol, consuming a combination of rice and pearled barley lowered the LDL cholesterol and reduced the belly fat than males who had rice alone.
Summary
Barley might exert other health benefits such as weight loss and improvements in the levels of cholesterol (total, HDL, LDL).
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Potential Risks
Whole grains are usually an excellent inclusion in anybody’s diet. Yet, a few individuals might wish to not have barley. The primary reason, it’s a whole grain similar to wheat and rye consisting of gluten. As a result, it’s not a suitable option for people having a celiac disorder or other intolerances to wheat.
In addition, barley comprises short-chain carbs like fructans. These are fermentable kinds of fiber. Fructans might result in bloating or gas formation in individuals having digestion problems like irritable bowel syndrome (IBS).
Thus, if a person experiences IBS or has a sensitive gut, he or she must totally avoid barley. Finally, barley exerts a strong effect on glucose levels. A person might wish to practice caution while consuming barley if he or she is diabetic or consuming any anti-diabetes medicines or insulin.
Summary
Whole grains like barley are healthy inclusions in a majority of diets. Yet, individuals with celiac disease or other wheat intolerances must not have barley. Also, people using anti-diabetes medications must practice caution.
Ways of Adding Barley to a Diet
Even if, barley constitutes only 0.36% of cereal grains, it is simple to include it in one’s diet. Barley is available in many forms:
- Pearl barley: It has been partially steamed and bran and hull layers are removed. This form of barley cooks more rapidly as compared to hulled barley. Also, it contains lesser nutrients than hulled barley.
- Hulled barley: It is the whole-grain form of barley. In this, only the external, indigestible hull layer is removed. It’s chewier and the cooking duration is also longer than other types of barley.
- Barley flakes: These are sliced and flattened just like rolled oats. Their cooking is quite fast but contains lesser nutrients in comparison to hulled barley.
- People may utilize hulled barley as an alternative to other whole grains like oats, rice, quinoa, or buckwheat.
To cook barley, rinse the grains underwater, and the hulls are removed. Afterward, cook it by making use of a 1:3 ratio of barley to water. For instance, for ½ cup of barley, utilize one and a half cups of water. The cooking of pearled barley completes in 30 minutes, while hulled barley takes 90 minutes to become tender.
Barley Recipes
- Diabetics can try barley flakes as a breakfast porridge rather than oats.
- Add barley to stews or soups.
- Note about barley flour and diabetes. Mix wheat atta with barley atta in preparing baked products.
- Consume it as a side dish in place of rice or quinoa.
- Try having barley water. It is worth mentioning the use of barley water to lose weight.
Barley Water
Barley water is a beverage prepared from water cooked with barley. At times, straining of the barley grains occurs. And, at times, they are easily added in and combined with a sweetener or fruit juice to prepare a beverage comparable to a lemonade. People take barley water for huge health benefits.
Often, barley water is flavored using lemon rind or lime juice. The drink aids in weight management, getting rid of toxins, keeping digestion regular, and much more. More benefits are given below.
Barley Water Benefits
- Blood sugar control
- Lowers cholesterol
- Weight loss
- Full of antioxidants and vitamins
- Supports better immunity
- Improves digestion
Summary
Barley is a multipurpose grain that people may replace with other whole grains in their side dishes, salads, soups, or stews. Barley contains a rich fiber content, that too, beta-glucan. It is thought to lower the levels of blood glucose and cholesterol. Also, it improves digestion. Whole-grain, hulled barley is more healthful as compared to refined, pearled barley. People may replace them with any whole grain and can simply add them to their meals.
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FAQs:
Is barley rich in carbs?
Barley is a nourishing cereal grain and is prominent for its nutty flavor and chewy texture. Also, barley is rich in fiber, with 6.5 g and 41.5 g of net carbs in every one cup (170 gram) serving of cooked barley.
Can I have barley prior to going to bed?
It comprises amino acids, tryptophan, and melatonin which mix their effects to aid better sleep. Barley tea is free of any caffeine; hence it is totally safe for consumption before bed.
Is barley safe for kidney patients?
Research proposes that the nutrient profile of barley water might add to kidney and liver health. Also, it is known to prevent kidney stones and UTIs from developing. Yet, more studies are required to check these effects.
What are the ill effects of barley?
Barley may result in gas, bloating, or sensations of fullness in a few individuals. This generally reduces with its constant use. Also, barley may result in a hypersensitive reaction in a few.
References
- https://www.healthline.com/nutrition/barley
- https://type2diabetes.com/nutrition/benefits-of-barley
- https://phablecare.com/ailment/diabetes/barley-good-for-diabetes/
Last Updated on by Dr. Damanjit Duggal
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