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
  

Prevent Type-2 Diabetes by Eating More Whole Grains

From studyfinds.org

GOTHENBURG, Sweden — We’re often told it’s important to consume whole grains as part of a healthy, balanced diet, particularly when it comes to avoiding diabetes. But whole grains come in various forms — from oatmeal to quinoa to brown rice. So does it matter what type of whole grain we eat? Swedish and Danish researchers tackled this very question and concluded that any whole grain will do when it comes to protection against diabetes.

The study, conducted by researchers from the Chalmers University of Technology and the Danish Cancer Society Research Centre, identified how different types of whole grains affect diabetes prevention. The authors calculated how much whole grain foods individuals should eat to help ward off the condition.

“Most studies similar to ours have previously been conducted in the USA, where people mainly get their wholegrain from wheat,” explains senior researcher Rikard Landberg, Professor in Food and Health at Chalmers University of Technology, in a statement. “We wanted to see if there was a difference between different cereals. One might expect there would be, because they contain different types of dietary fibre and bioactive substances, which have been shown to influence risk factors for type 2 diabetes.”

Landberg and his team conducted the study in Denmark because there is a wide variation among people in their whole-grain intake. They show no difference in diabetes risk reduction in which type of whole-grain foods the participants ate. Rye bread, oatmeal, and muesli, for example, all offer the same protection against type-2 diabetes, sometimes referred to as adult-onset diabetes.

                                                      (© anaumenko - stock.adobe.com)

More important is how much whole grain foods people eat each day. It’s recommended by Swedish health officials to eat 70 grams of whole grain foods a day for women. For men, that number rises to 90 grams.

The study uses data from a 15-year study in Denmark with about 55,000 participants in all. Participants were divided into four different groups based on how much whole grain they reported eating. Those with the highest consumption level say they consume at least 50 grams each day. That group shows the lowest rates of type-2 diabetes. Overall, the risk of developing diabetes in this segment is 34% lower for men and 22% lower for women, compared to those in the lowest whole grain consumption group.

“Our results are in line with dietary advice, which recommends switching out foods containing white flour for wholegrains,” said Landberg. “You get extra health benefits – white flour has some negative effects on health, while wholegrain has several positive effects, beyond protection against type 2 diabetes.”

Wholegrains contain all three main parts of the grain kernel, which are the endosperm, germ, and bran. People can derive benefits from both loose grains and wholegrain flour. Some examples include oatmeal, rye, wheatberries, bulgur, and wholegrain couscous. Bread and pasta can be beneficial but may contain different amounts of wholegrains. Dr. Landberg and his team recommended eating cereals like wheat, rye, oats, corn, maize, rice, millet, and sorghum to help head off type 2 diabetes.

The study was published in The Journal of Nutrition.

https://www.studyfinds.org/prevent-type-2-diabetes-by-eating-more-whole-grains/