Barley and whole wheat flour have displayed immense health benefits besides Ragi and millets. Let’s find out- is barley good for diabetics.
Our lifestyle choices display a growing trend of people suffering from diabetes, obesity, and cardiovascular health issues. Since ancient times, whole grains such as barley and whole wheat flour have displayed immense health benefits besides Ragi and millets. Let’s find out- is barley good for diabetics.<br>Keep reading to know more the benefits of barley for diabetes:
Barley Nutritional Profile
Barley is a grain that is chewy and has a mild taste. It primarily grows in temperate climates. The outer shell of the grain is the only inedible part of the grain. Post-processing of the outer shell, the grain is processed into hulled barley or pearled barley.
Hulled barley is barley without the outer shell, while pearled barley, more commonly available, is barley with most of the fiber removed. Many studies have shown that people who consumed diets rich in whole grain had a seventeen percent lower chance of acquiring cancer and diabetes.
Specifically, due to its low glycemic index score of 28, it markedly lowers the risk of type 2 diabetes and obesity. A 100gm 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
The soluble fiber of barley helps lower cholesterol and improves the control of blood sugar in the body. Barley is also shown to improve digestion and helps in weight loss, thus preventing obesity.
Barley Benefits for Diabetes
Barley has many benefits over traditional grains. They are:
- Decrease blood sugar levels.
- Keep the insulin levels in the blood under control.
- Increases insulin sensitivity.
- Improve appetite control.
- Stimulate beneficial bacteria in the gut.
- Assists in the release of good hormones.
- Reduces chronic low-grade inflammation.
Ways to Consume Barley
You can consume barley in several ways:
- You can add barley flakes to your morning porridge instead of oats.
- You can add barley in soups and stews.
- You can mix barley in your baked goods.
- You can also add cooked barley to your salads and vegetables as dressing.
- You can consume barley as a side dish replacing quinoa.
- You can also benefit from drinking barley water.
When To Consume Barley
Although barley can be consumed any time of the day, it is best consumed first thing in the morning, in the form of barley water. After that, you can consume it hot or cold depending on your preference or the country you live in.
Barley Overconsumption Risks
It is also advisable to not over-consume barley water for diabetes as it may contain high concentrations of sweeteners and artificial sugars in some recipes. In addition to this, it may also result in constipation or diarrhea due to the high content of fiber. Barley should also be consumed in moderation as it has a high-calorie count equivalent to a meal. Due to the presence of gluten, it should not be consumed by those who have celiac disease or gluten intolerance.
Barley Other Health Benefits
Besides its prominent role in the control of blood sugar for diabetes. Barley is immensely beneficial in weight loss, thereby controlling obesity and cardiovascular-related diseases. It also helps avoid constipation and digestion-related issues. Barley also helps lower cholesterol, specifically LDL levels in the blood.
Don’t Have Time To Read?
- Barley is a grain that has been grown and consumed since ancient times.
- Barley is available in various forms in the market, depending on the type of processing it undergoes.
- Barley can be consumed daily in the food in substitute for rice. You can have it as porridge, salad dressing, side dish, soups, and wheat flour.
- Barley consumption has many benefits, chief of them being its role in controlling blood sugar and its control of insulin levels.
- Barley has also shown benefits in various other diseases such as obesity and cardiovascular diseases.
- Barley should be included in your regular diet to reap the maximum benefits. If you make the decision to include it in your diet, make sure to track your vitals regularly and update on Phable. This can help you understand how Barley is working for you.
Friendly Asked Questions
Yes, of course, barley is good and beneficial for diabetes as it helps control blood sugar levels. In addition to this, it also helps regulate the insulin hormone besides improving the insulin sensitivity in the body.
Barley can be consumed in many forms such as porridge, barley water, salad dressing, a substitute for rice, and can also be included with wheat flour when making baked goods such as bread and buns. You can also consume barley as snacks or as a side dish instead of quinoa.
Barley can be used in any form after the removal of the outer shell, which is inedible. The barley is then processed into hulled or pearled barley which can be replaced with rice or wheat in any of the dishes.
Barley can be consumed as a porridge, side dish, snacks, and replacing any food that involves rice that is high in glycemic index and therefore not healthy for diabetic people.
No barley does not cause sugar spikes as barley is low in its glycemic index and regulates and improves blood sugar control besides regulating insulin and improving insulin sensitivity.
Diabetic people can involve barley in their day-to-day food like barley water, porridge, and salad dressing.
Due to the low glycemic index and the ability to regulate insulin hormone, barley is considered suitable for Type 2 diabetes.
Yes, a diabetic patient too can consume barley water.
Excessive consumption of barley can result in constipation or diarrhea due to the high amount of fiber in barley. In addition to this, you cannot consume barley if you have gluten intolerance.
You can consume barley water any time of the day. Barley water has a cooling effect and is a popular drink during the summers.
Barley can be consumed any time of the day; therefore, it is safe to consume barley water on an empty stomach.
Intake of an unusually high amount of barley water can result in digestion problems since the gut is not used to the high fiber content.
Yes. It is wise to include barley in your diet every day.
Barley water can be consumed anytime during the day.
It is completely normal to consume approximately seventy to eighty grams of barley, around half a cup per day.
Barley is better than rice due to the difference in the glycemic index and the number of calories and the fiber that is ingested.
Barley is cooling by nature. Barley water is made from boiling barley and is a popular drink during the summers.