You may be tempted to avoid carbs for better blood sugar control, but we think you should make room on your plate for this whole grain (at least).
Reviewed by Dietitian Jessica Ball, M.S., RD
Key Points
- Whole grains like barley are rich in fiber, which helps stabilize blood sugar.
- It has beta-glucan, a fiber that supports blood sugar control and reduces post-meal spikes.
- Barley’s antioxidants may lower inflammation—linked to diabetes risk and complications.
A common misconception about blood sugar control is that you should avoid all carbohydrates (carbs). While carbs raise blood sugar levels, not all foods with carbs affect the body in the same way. In fact, experts agree that you can (and should) eat certain carbs, like barley, when you have diabetes.
There are many types of carbohydrates, ranging from simple sugars to complex whole grains. For people with diabetes, choosing the right type of carbs is key to maintaining stable blood sugar levels. Whole grains, in particular, are an excellent choice because they are rich in fiber, which helps slow the absorption of sugar into the bloodstream. Among the various whole grain options, one of the best choices for diabetes is barley. Keep reading to learn why barley stands out as a nutritious and diabetes-friendly grain.
How Barley May Help with Blood Sugar Control
It’s a Whole Grain
A “whole” grain still contains all the parts of the plant—the bran, germ and endosperm. By consuming the grain whole, you reap the benefits of all the nutrients packed inside, like fiber, antioxidants, B vitamins and healthy fats. This combination of nutrients makes whole grains particularly beneficial for preventing and managing diabetes. One review study found that people who ate whole grains had a 24% lower risk of developing diabetes than those who rarely ate them.
For people with diabetes, research has also found a benefit of eating more whole grains. One study found that replacing refined grains with whole grains significantly lowered hemoglobin A1C levels, a measure of blood sugar management. Similarly, a meta-analysis concluded that whole-grain consumption supports improved glucose metabolism in folks with diabetes.
It’s Fiber-Rich
There are two types of dietary fiber—soluble and insoluble—and barley offers both. While they’re both important for overall health, soluble fiber is particularly beneficial for blood sugar management. This type of fiber has been shown to help lower blood sugar levels by slowing digestion and forming a thick gel in the digestive tract, which causes less glucose to be absorbed.
Beta-glucan is a type of soluble fiber that’s well-studied for its health benefits. When it comes to beta-glucan content, oats are typically given all the attention. However, barley contains just as much of this fabulous fiber.
In one study, consuming 5 grams of beta-glucan daily for 12 weeks was enough to significantly improve hemoglobin A1C. Research also suggests that beta-glucan from barley may help improve post-meal blood sugar management and curb appetite.
It May Help Reduce Inflammation
Chronic inflammation and diabetes have an intertwined relationship. There’s evidence that chronic inflammation can increase one’s risk of developing diabetes, and, on the flip side, inflammation is also a complication of diabetes. Incorporating foods rich in antioxidants, like whole grains, can help neutralize the free radicals to blame for chronic inflammation.
All types of barley are rich in phytochemicals like phenolic acid, flavonoids, phytosterols and tocols (a form of vitamin E), all of which have antioxidant effects and may help combat chronic inflammation.
It’s Versatile and Budget-Friendly
Barley is a budget-friendly pantry staple that can be used in a variety of dishes, from soups to salads. Amp up the fiber content of your soup by combining barley with beans, or incorporate more fiber into classic soup recipes by swapping noodles for barley. This grain’s chewy texture and mild flavor also make it a great option for grain-based salads.
Tips to Enjoy Grains While Maintaining Healthy Blood Sugar
Grains aren’t off limits when you are working hard to keep your blood sugar from getting too high. Here’s how to make them a part of your diet while maintaining healthy blood sugar levels.
- Choose Whole Grains: Whole grains, such as oats, quinoa, brown rice and barley are excellent options to help stabilize blood sugar levels. These grains also provide essential nutrients like vitamins, minerals and antioxidants, making them a healthier choice for overall well-being.
- Make Half Your Grains Whole: Replacing just one portion of refined grains on your plate with barley may help improve blood sugar levels. Multiple studies have found that mixing barley with white rice improved post-meal blood sugar levels in people with diabetes. This is good news if you love white rice or pasta, as it means you don’t have to go all-in on whole grains. Instead, simply try to make at least half of your grains whole.
- Vary Your Grains: Barley has a similar nutrition profile to oats—a whole grain that’s linked to weight management and improved blood pressure and blood sugar levels. Barley comes in many forms, with pearled barley being the most common type you’ll find at the grocery store. Pearled barley is partially refined, which cuts down on cooking time but also reduces the fiber and nutrient content. For blood sugar management, opt for whole-grain barley—also called hulled barley—which is higher in fiber and essential nutrients.
Our Expert Take
Carbs don’t have to be off the table when you have diabetes. In fact, they can be incredibly helpful in managing your condition. Working closely with your healthcare provider and dietitian can help determine how many carbs you should eat daily. Prioritizing fiber-rich carbohydrates like fruits, vegetables, whole grains and legumes is a solid strategy for lowering blood sugars. Whole grains, like barley, are not only packed with fiber but also offer essential nutrients that support optimal blood sugar control and overall health.