The #1 Whole Grain to Eat to Lower Blood Sugar, Recommended by a Dietitian

From eatingwell.com

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) 

KEY POINTS

• Whole grains like barley are rich in fibre, which helps stabilize blood sugar.
• It has beta-glucan, a fibre 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 fibre, 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.

Credit:  EatingWell

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 fibre, 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 haemoglobin 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 Fibre-Rich

There are two types of dietary fibre—soluble and insoluble—and barley offers both. While they’re both important for overall health, soluble fibre is particularly beneficial for blood sugar management. This type of fibre 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 fibre 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 fibre. 

In one study, consuming 5 grams of beta-glucan daily for 12 weeks was enough to significantly improve haemoglobin 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 fibre content of your soup by combining barley with beans, or incorporate more fibre into classic soup recipes by swapping noodles for barley. This grain’s chewy texture and mild flavour 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 fibre and nutrient content. For blood sugar management, opt for whole-grain barley—also called hulled barley—which is higher in fibre 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. Prioritising 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 fibre but also offer essential nutrients that support optimal blood sugar control and overall health.

• https://www.eatingwell.com/best-whole-grain-to-lower-blood-sugar-12068452
  

13 Foods You Should Be Eating If You Have Diabetes

From verywellhealth.com

Instead of focusing on what you can't eat when you have diabetes, aim to include foods in your diet that support steady blood sugar levels, improve insulin sensitivity, and support overall health. Below are 13 foods that are especially beneficial for people with diabetes, along with tips on how to incorporate them into your diet.

1. Non-starchy Vegetables

brebca / Getty Images

Leafy greens, broccoli, peppers, cauliflower, asparagus, zucchini, tomatoes, onions, and more are all low in carbohydrates and calories but high in fibre, vitamins, and minerals. They help fill you up without big glucose (sugar) spikes.

American Diabetes Association. Non-starchy vegetables for blood glucose control.

Easy ways to get more into your day include:

• Aim for a colourful variety on your plate (greens, reds, yellows).
• Steam, sauté, roast, air-fry, or stir-fry with minimal added fat.
• Use them as bases for meals (I.e., salad, vegetable soup, casserole, or stir-fry).

2. Whole Grains

fcafotodigital / Getty Images

Whole grains, such as oats, quinoa, barley, brown rice, and whole grain bread, contain vitamins and minerals, as well as fibre, which can help slow digestion and moderate blood sugar levels.

To make whole grains part of your meals:

• Swap in whole grains wherever you use refined grains (you can start small by mixing half whole and half refined).
• Explore using minimally processed grains, like steel-cut oats, barley, or farro.
• Try batch-cooking a grain, such as quinoa or brown rice, to use throughout the week.

3. Legumes

FotografiaBasica / Getty Images

Legumes, including beans, lentils, chickpeas, and peas, are rich in plant-based protein, fibre, and resistant starch, which can help slow glucose absorption and support gut health.

Try these simple swaps and tips:

• Add beans or lentils to soups, stews, salads, or tacos.
• Use them as meat substitutes (lentil chili, bean burger).
• Rinse canned legumes to reduce sodium content.

4. Nuts and Seeds

Kinga Krzeminska / Getty Images

Nuts and seeds, especially almonds, walnuts, flaxseed, and chia seeds, are rich sources of healthy fats, plant-based protein, and fibre. Evidence suggests nuts may help steady blood sugar and support heart health.

Tips to include them:

• Snack on a small handful of nuts (1/4 cup).
• Stir flax or chia into yogurt, oatmeal, or smoothies.
• Choose raw or dry-roasted varieties that are unsalted.

5. Fatty Fish

Nadiia Borovenko / Getty Images

Fatty fish, such as salmon, mackerel, sardines, and tuna, are rich in protein and omega-3 fatty acids, which support heart health. When adding fish to your diet, keep these tips in mind:

• Aim for two servings per week.
• Bake, grill, or broil instead of frying.
• Season with herbs, lemon, or spices instead of butter and salt.

6. Lean Meats and Poultry

Liudmila Chernetska / Getty Images

Skinless chicken, turkey, and lean pork and beef are excellent protein sources. Protein helps slow the rise in blood sugar when eaten with carbohydrates.

For healthier meals, try these ideas:

• Trim visible fat and remove skin before eating.
• Bake, grill, or broil.
• Keep portions moderate (3 to 4 ounces cooked).

7. Eggs

Lena Ganssmann Photography / Getty Images

Eggs are a high-quality protein source, making them a valuable addition to meals that can help increase satiety and may manage blood sugar levels.

A few ways to prepare them include:

• Hard-boil, poach, or scramble them.
• Prepare an egg casserole, egg "muffins", or veggie omelettes.
• Pair with whole grains or vegetables for added fibre.

8. Dairy

karandaev / Getty Images

Dairy, including yogurt and milk, contains protein, calcium, and often vitamin D. Keep in mind that it naturally contains carbohydrates when adding to your diabetes meal plan.

Some studies suggest that higher intake of yogurt and milk is associated with a lower risk of type 2 diabetes. However, research is mixed on whether low-fat or whole-fat dairy is more beneficial.

Here are some smart choices:

• Opt for unsweetened or plain versions to avoid added sugars.
• Try Greek yogurt or kefir topped with fruit and nuts.
• For a nutritious dairy alternative, try unsweetened soy milk.

9. Whole Fruits

SimpleImages / Getty Images

Whole fruits provide fibre, antioxidants, vitamins, minerals, and natural sweetness without the concentrated sugar found in juice. Choosing lower-glycaemic fruits, such as berries, apples, pears, cherries, and citrus, can help support steady blood sugar levels while adding variety and flavour to your diet.

Here are some tips to incorporate them:

• Eat whole fruit rather than juice to retain fibre and reduce glucose spikes.
• Pair with protein or fat (such as apple slices with peanut butter or Greek yogurt with berries).
• Keep portion sizes to about 1/2 to 1 cup per serving.

10. Healthy Fats

fcafotodigital / Getty Images

Vegetable oils such as olive oil, avocado oil, and canola oil provide unsaturated fats that may improve insulin sensitivity (how well your cells respond to insulin to take in blood sugar) and heart health. Avocados are rich in monounsaturated fats and fibre, which support healthy glucose control.

Tips to incorporate them:

• Use olive oil for salads and sautéing vegetables.
• Choose avocado oil for high-heat cooking.
• Add avocado to salads, smoothies, sandwiches, eggs, or tacos.

11. Herbs and Spices

AttilaBarsan / Getty Images

These flavour boosters, such as cinnamon, turmeric, garlic, and ginger, may help improve glucose metabolism and reduce inflammation. Cinnamon, for instance, has been investigated for its impact on glucose control.

Use them daily in simple ways, such as:

• Add to dressings, marinades, or roasted vegetables.
• Use fresh garlic, ginger, or onions as a flavour base.
• Experiment with spice blends to enhance flavour without the need for added sugar or salt.

12. Water and Unsweetened Beverages

seb_ra / Getty Images

Hydration with water and other low- or no-caloric beverages supports many bodily functions and overall health. Keep it simple with these tips:

• Make water your main beverage.
• Choose unsweetened tea or coffee.
• Limit juices, sweet tea, and soda.

13. Fermented Foods

Kseniya Ovchinnikova / Getty Images

Fermented foods like plain yogurt, kefir, kimchi, and sauerkraut may support gut health, which plays a role in regulating blood sugar levels.

Here are some good options:

• Pick plain, low-sugar versions.
• Add as side dishes or toppings.
• Avoid overly salty or processed options.

https://www.verywellhealth.com/14-foods-for-managing-blood-sugar-with-diabetes-11825417