A Secret Weapon to Help Control Diabetes: Barley

No one wants to learn they have diabetes, yet nearly one in four Americans over the age of 60 receives this news. Many others have pre-diabetes, a condition where their blood glucose level is higher than normal, but not yet high enough to be diagnosed with diabetes. If you fall into either category, an ancient grain can help you control your blood glucose and offer other protection against type 2 diabetes.

Barley, once known as a "food of the Gladiators," has a unique profile of nutrients that makes it a great defender against diabetes and worth adding to your diet. 

Of course, no single food can prevent or cure diabetes. But some foods do offer more protection than others, so it makes sense to include them in your meals as often as possible. And diabetes isn't the only disease that barley offers protection against, so everyone who cares about their health can benefit by eating more barley. 

Barley can help with your battle against diabetes in these ways: 

High in Soluble Fiber

Soluble fiber has the ability to form a gel when it mixes with liquids in the stomach. The presence of this gel slows down the emptying of the stomach, which prevents carbohydrates from being absorbed too quickly and raising blood glucose levels. One cup of cooked whole grain barley contains 14 grams (g) total fiber, with 3g soluble and 11g insoluble. A cup of cooked pearl barley contains 6g total fiber, 2g soluble and 4g insoluble. 

Low Glycemic Index

People with diabetes experience fluctuations in their blood glucose level after eating carbohydrate-rich foods. Different amounts and types of carbohydrates have a different impact on blood glucose. A measurement known as the glycemic index (GI) ranks foods according to their ability to raise blood glucose. The lower the GI, the less impact it has on blood glucose levels. Barley has a GI of 25, compared to 58 for oatmeal, 55 for brown rice and 45 for pasta. 

Rich in Magnesium

Magnesium is a mineral that acts as a co-factor in more than 300 enzymes in the body, including enzymes involved in the production and secretion of insulin and the use of glucose. Studies show magnesium levels are lower in people with diabetes than in the general population. The Recommended Dietary Allowance for magnesium for adults is 420 mg for men and 320 for women. One cup of cooked whole grain barley contains 122mg of magnesium while a cup of pearled barley provides 34mg. 

Find more information here: Living Healthy with Diabetes  Barley Foods Recipes

Are you ready to include more barley in your diet?