When someone is following a low-carb diet, they may think they should cut out all grains. But that isn’t the best plan. Whole grains are rich in fiber that can help keep blood sugar stable. One of the best whole grains for supporting blood sugar health is barley.
Whole grains are minimally processed. They still have their bran, germ and endosperm when eaten. As they are complete, a person gets all of their fiber, antioxidants, vitamins and healthy fats. People who eat whole grains are 24 percent less likely to develop a serious blood sugar concern than people who rarely consume them. For people with a serious blood sugar concern, eating whole grains affects the way sugar is metabolized in the body.
Barley has both soluble and insoluble fiber. Both aid health. Soluble fiber aids blood sugar. It reduces how much sugar is absorbed. It can also aid with the inflammation that can increase with blood sugar concerns. The phytochemicals in barley can lower chronic inflammation. Barley also contains prebiotic beta-glucan. Beta-glucan can lower LDL cholesterol and aid blood sugar.
It’s essential to pick whole grain barley and not pearled barley. Pearled barley has the bran and germ removed and is not helpful for blood sugar. One fourth of a cup of uncooked whole grain barley has 162 calories, 33 grams of carbs and eight grams of fiber.
Of course, there can be too much and too little of a good thing. Eating too many servings of whole grains will still spike your blood sugar as they contain carbs. Eating them infrequently will prevent you from reaping their benefits. It’s about finding a happy medium. A new study found that, for better metabolic health, 80 grams a day appeared to be the magic number. That’s a little under three ounces.
A serving of whole grains is 16 ounces. So, five servings a day would be the perfect amount. They don’t all have to be barley! The researchers said the easiest way to hit your recommended intake of whole grains is to swap them in for foods you are already eating. White rice can be traded for brown; almond flour can be swapped for whole wheat. The study was a systematic review and meta-analysis of 101 publications.
Nothing in health is a case of “one size fits all.” Each person’s health and nutritional needs are different. You should speak to a health professional who knows your history and your goals to make a plan that is right for you.
