Barley is a whole grain that comes from the grass family. The barley grain is a seed from grass that is dried and processed. Evidence shows that people have eaten and drank foods made from barley since 8000 BC.¹ This whole grain is rich in fiber, beta-glucan, and antioxidants.
With more than 144 million tons produced in 2014, barley is the fourth most-produced grain worldwide, following corn, rice, and wheat.²
This article will explore how barley may impact blood sugar levels and the health benefits that could be gained from including this natural sweetener in meals.
Barley is considered a low glycemic index food due to its high dietary fiber content, which allows this grain to be digested slowly by the body. The carbohydrates in barley are absorbed and converted into glucose gradually, which helps maintain energy without raising blood glucose levels rapidly.
Several different barley types are available, but all have a low glycemic index rating. Varieties include:
The lowest glycemic index variety is found in whole-grain, hulled barley.
The below glycemic index and glycemic load data are for 100g of whole-grain, raw barley, which equals approximately ½ cup:³ ⁴
22
100g
73.5 g
10.00
Barley is packed with nutrients. However, it doubles in size when cooked, so be mindful when reading nutrition labels and measuring portion sizes.
The below nutritional information is for 100g of hulled, raw barley, which is equal to approximately ½ cup.⁴
354 kcal
73.5 g
12.5 g
17.3 g
4.5 mg
A (62.36 µg), B12 (0.04 µg), B6 (0.11 mg), C (12.68 mg), D (1.51 IU).
192.64 mg
2.3 g
Because it is packed with fiber, barley helps reduce hunger and increases feelings of satiety, which may lead to weight loss over time. These impacts occur because barley contains beta-glucan, a soluble fiber. This type of fiber forms a gel-like substance in the gut that slows digestion, curbs appetite, and promotes fullness.¹³ ¹⁴
A review of 44 studies found that soluble fiber, such as beta-glucan, are the most effective type of fiber for reducing appetite and food take, which can support weight loss goals.¹⁵ Also, a study from 2015 found that participants who ate at least 30g of fiber per day experienced a sustainable weight loss averaging around two kilograms per year.¹⁶
It’s best to spread out your fiber intake throughout your day. Ideally, both soluble and insoluble should be included in every meal (if possible). Consuming a large amount of fiber in one sitting can lead to gastrointestinal discomfort. Assuming you eat three times a day, you should aim to have approximately ten grams of fiber at each meal.
With a low glycemic index and glycemic load rating, barely is an ideal carbohydrate choice for those living with diabetes. People living with type 2 diabetes may suffer from a magnesium deficiency, a condition that is also related to the onset of type 2 diabetes and metabolic syndrome.¹¹ Barley is packed with magnesium and provides 133 mg of this mineral per ½ cup serving of raw, hulled barley.
Additionally, barley is rich in beta-glucan, a soluble fiber that helps with digestion. A research study shows that high beta-glucan in barley may help regulate post-meal hyperglycemia in those living with type 2 diabetes.¹²
Barley is not considered gluten-free, so those who are allergic to wheat or gluten or have celiac disease or gluten intolerance, should avoid consuming barley.
Symptoms of an allergic reaction to barley include skin reactions, gastrointestinal symptoms, respiratory problems, and in extreme cases, anaphylaxis.
If you suspect an allergy, sensitivity, or intolerance to barley, please consult a healthcare professional.
The glycemic index (GI) is a measure of how quickly a carbohydrate-containing food raises blood sugar levels compared to a reference food, usually glucose. It ranks foods on a scale from 0 to 100, with higher values indicating a faster rise in blood sugar. The glycemic index (GI) scale is typically categorized as follows: Low GI [55 or less], Medium GI [56-69], High GI [70 or higher]. Foods with a high glycemic index digest rapidly and can cause dramatic fluctuations in blood glucose or glucose spikes.
Glycemic load (GL) takes into account both the quality (glycemic index) and quantity (carbohydrate content) of carbohydrates in a specific serving of food. It is a measure of how much a particular food will raise blood sugar levels. GL is calculated by multiplying the glycemic index of a food by its carbohydrate content and dividing it by 100. It provides a more accurate representation of the overall impact of a food on blood sugar compared to the glycemic index alone.
Yes, barley has been shown to spike insulin levels. Barley is a carbohydrate-rich food that can cause a rapid increase in blood sugar levels, leading to a corresponding increase in insulin secretion. However, the glycemic index of barley is relatively low, meaning that it causes a slower and more sustained increase in blood sugar levels compared to other high-carbohydrate foods. Additionally, the high fiber content of barley can help to slow down the absorption of carbohydrates and reduce the overall glycemic response.
Yes, barley is considered a low glycemic index food due to its high fiber content and slow digestion. It can help regulate blood sugar levels and prevent spikes.
Yes, people living with diabetes can eat barley as it is a low glycemic index food that helps regulate blood sugar levels. However, portion control is important as it still contains carbohydrates. Consult with a healthcare professional for personalized dietary recommendations.
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