Pearl barley, which is made from barley, can form part of a balanced diet to help manage blood glucose levels, thanks to its fibre and beta-glucans. However, as it contains carbohydrates, it is important to eat it in moderation and combine it with other foods; on its own, pearl barley does not lower blood sugar levels.
Briefly about the main points
- Beta-glucans in barley may slow down the absorption of carbohydrates.
- Studies on wholegrain products link them to better glucose and lipid levels.
- Barley should be served with vegetables and a source of protein.
- Portion size is important, as the grain contains carbohydrates.
- If you have diabetes, your diet should be agreed with your doctor and based on your own blood glucose readings.
Fibre and a more moderate glycaemic response
Dietary fibre affects the rate at which carbohydrates are absorbed and supports the normal functioning of the digestive system. Particular attention is paid to beta-glucans — a soluble fibre found in barley and oats.
After a meal, blood glucose levels naturally rise, but the rate at which this happens is influenced by the composition of the meal, the amount of carbohydrates and the fibre content. Whole barley grains may produce a more moderate glycaemic response than some refined grain products.
According to Diabetes Canada, research wholemeal products those containing beta-glucans are found to positive impact on blood glucose and lipid levels. Fibre also increases satiety, so this porridge can help you feel fuller for longer.
How to cook pearl barley porridge and what to serve it with
The amount of pearl barley on your plate matters: the health benefits of this grain do not mean you can eat it without restriction. Combining it with vegetables and a source of protein — such as fish, eggs, chicken or pulses — makes for a more balanced meal.
For a healthy diet, it is better to choose whole grains rather than highly processed foods containing added sugar. Before cooking, you can soak the pearl barley and then boil it until tender. Vegetables, herbs and a small amount of vegetable oil can add flavour to a dish without the need for large amounts of oil, fatty sauces or salt.
Choosing grains and personalised management of diabetes
Pearl barley is not the only wholegrain option in your diet. The American Diabetes Association recommends also considering barley, bulgur and brown rice. It is not just the name of the food that matters, but also how much it has been processed, the portion size and the other ingredients in the dish.
The body can react differently to the same food depending on individual characteristics. People with diabetes should take into account their doctor’s advice, the total amount of carbohydrates in their diet and their blood glucose readings.
