Barley, known as ‘jau’ in many cultures, has made a significant comeback in our diets. But is barley good for diabetics? This versatile grain was a staple in traditional Pakistani cuisine and widely used by our forefathers. Although its use has decreased over time, we have just lately begun to include it again in our diet. Why not?
One of the many amazing advantages of barley is that it helps control blood sugar levels. Nowadays, most people believe that barely can only be used in place of refined grains like all-purpose flour or white rice.
Is barley good for diabetics?
Although barley has high levels of several vitamins and minerals, its fiber content is what makes it unique. Beta-glucan is a unique type of fiber found in barley. Research indicates that this kind of fiber can:
- Boost your immunity.
- Aid in losing weight.
- Boost the health of your gut.
- Reduce your cholesterol and blood sugar levels.
An Excellent Nutrient Source
Whole grains like barley are nutrient-dense. When reading the nutrition statistics, bear in mind that it doubles in size when cooking.
A half cup (100 grams) of 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
Health Benefits of Barley
When you consume barley as part of a balanced diet, you set yourself up for the following possible benefits:
Prevent Diabetes
Foods that are heavy in sugar and low in fiber typically cause your blood glucose (sugar) to surge quickly. Insulin, a hormone that lowers blood sugar, is released by your body in response to this surge. Diabetes may eventually result from this recurring process, but barley can help stop the cycle. Consuming barley slows down the absorption of sugar by your digestive system.
Glycemic Index
Barley does not quickly raise blood sugar levels since it has a low glycemic index (GI). Compared to other grains that could have a higher GI, this makes it a safer option for diabetics.
Enhances Insulin Production
Proper insulin levels are essential for diabetic management. Our pancreas produces the hormone insulin, which enables our body to use sugar. According to a number of research, drinking barley water may enhance the synthesis of insulin. This controls blood sugar levels overall and aids in its efficient utilization by our body.
Enhances Insulin Sensitivity
Insulin resistance is another problem that diabetics deal with. This happens when our cells lose their ability to respond to insulin. One of the popular foods that is high in fiber is barley. Additionally, barley includes several bioactive substances that may improve our body’s reaction to insulin.
Promotes Weight Loss
Because barley prolongs feelings of fullness, it causes the body to release hormones that control hunger. Additionally, these hormones may increase metabolism, which may help people lose weight.
May Lower Cholesterol
People with diabetes should actively work to control their cholesterol levels. They may become more susceptible to heart disease if they don’t. Certain compounds found in barley aid in lowering the body’s levels of LDL cholesterol. According to a National Institutes of Health (NIH) study, incorporating barley into a person’s diet reduced their LDL cholesterol in both men and women.
Incorporate Barley into a Diabetic Diet
There are several ways to include barley in a diabetic diet, including whole grain, flour, and even barley water. Here’s how to maximize this grain’s potential:
Barley Water for Diabetes
People with diabetes may benefit from barley water, a well-liked health beverage. It is easy to get ready.
- Under running water, rinse one cup of barley.
- Bring the barley to a boil in water, using roughly three to four cups for every cup of barley.
- Simmer until the water looks milky and the grains are cooked.
- Drink the water after straining the mixture. For flavor, you can squeeze in a little lemon or cinnamon.
Cooking with Barley Flour
Bread and other baked goods can be made with barley flour. It’s a great way to give recipes a nutritious edge without sacrificing flavor.
Is it healthy to have barley every day?
A serving of barley or several glasses of barley water each week is safe for most people to consume. Moderation is key, though, just like with any food. Don’t concentrate on just one nutrient because you need a range of nutrients from various foods. Additionally, if you’re trying to reduce weight, you might want to take into consideration that barley has a high-calorie content.
Precautions & Considerations
Although barley may help manage diabetes, it’s important to speak with a healthcare professional before making any big dietary adjustments. Portion control is also essential since, like any food, too much of it can cause unintended blood sugar swings.
The Bottom Line
Barley is high in fiber, particularly beta-glucan, which may help lower cholesterol and blood sugar levels, making it beneficial for managing diabetes. For those wondering, “Is barley good for diabetics?” It’s worth noting that whole-grain, hulled barley is more nutrient-dense than refined, pearled barley. Barley is easy to incorporate into meals and can replace any whole grain, making it a versatile choice for a diabetes-friendly diet.
For personalized care and deeper insights into managing diabetes, consider booking an appointment with our specialist. Your health deserves the best attention.
For Contact: +92 323 3004420
