Best grain to fight inflammation and high blood sugar: Eat it regularly
The benefits of barley for health (photo: Freepik)
Barley is not only a valuable source of nutrients but also a natural ally in the fight against inflammation and high blood sugar levels. Regular consumption of barley can positively affect health by strengthening the immune system and improving metabolism, reports Eating Well.
Benefits of barley
Whole grain product
Barley is a whole-grain product associated with weight control and the improvement of blood pressure and blood sugar levels.
It comes in various types, but pearl barley is the most common type you will find in the grocery store. It is also partially refined, which shortens the cooking time but reduces the fiber and nutrient content.
For better blood sugar control, choose whole grain barley, also known as hulled barley, which contains more fiber and essential nutrients.
In 50 g of uncooked barley, there are:
- calories – 177
- carbohydrates – 36 g
- dietary fiber – 8 g
- added sugar – 0 g
- protein – 6 g
- total fat – 1 g
- saturated fat – 0 g
- sodium – 6 mg
- potassium – 226 mg
- phosphorus – 132 mg
- magnesium – 66 mg
Rich in soluble fiber
There are two types of dietary fiber – soluble and insoluble, and barley offers both. Soluble fiber is especially useful for blood sugar control.
It has been proven that this type of fiber helps reduce blood sugar levels by slowing digestion and forming a thick gel in the digestive tract, which leads to decreased glucose absorption.
Source of antioxidants
Chronic inflammation and diabetes are interconnected. There is evidence that chronic inflammation can increase the risk of developing diabetes.
Including foods rich in antioxidants, such as whole grains, may help neutralize free radicals that cause chronic inflammation.
Barley is rich in phytochemicals such as phenolic acids, flavonoids, phytosterols, and tocopherols (a form of vitamin E), all of which have antioxidant effects and may help fight chronic inflammation.
Versatile product
Barley is a budget-friendly staple that can be used in a variety of dishes, from soups to salads. Increase the fiber content in soup by combining barley with beans, or add more fiber to classic soup recipes by replacing noodles with barley.
The chewy texture and mild flavor of this grain also make it a great option for grain-based salads.
How carbohydrates affect blood sugar levels
Blood sugar levels naturally rise and fall during meals and snacks throughout the day. Digestion breaks down carbohydrates in food into glucose, the body’s main source of energy.
When glucose enters the bloodstream, the body responds by producing insulin so that glucose can enter the cells to be used as energy. However, when a person has diabetes, this process is disrupted, leading to elevated blood sugar levels that stay high for a longer period.
Carbohydrates play a vital role in how the body receives and uses energy.
Refined carbohydrates, such as those found in pastries, pasta, and white bread, usually have a low fiber content. Because of this, they are quickly absorbed and can cause a rapid spike in blood sugar levels.
Whole grain products such as oats, quinoa, brown rice, and barley are excellent options for stabilizing blood sugar levels. These grains also contain essential nutrients such as vitamins, minerals, and antioxidants, making them a healthier choice for overall well-being.
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This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
