Is Barley Good for Diabetes?

What is Barley?

Barley, known as “jau” in Hindi, is a wholesome and versatile grain that has been a part of Indian culinary traditions for centuries. This ancient grain is a member of the grass family and is cherished for its diverse uses in Indian cuisine. From comforting soups to delectable desserts, barley has found a place in various Indian dishes.

Let’s get into this nutritious cereal and get to know if, Is Barley Good for Diabetes?

Nutritional Value of Barley

Barley is not just delicious but also highly nutritious. It is a rich source of dietary fiber, essential vitamins (especially B vitamins), and minerals like iron, magnesium, and selenium. 

Barley is also known for its antioxidant properties, thanks to compounds like lignans, which offer numerous health benefits.

Glycemic Index of Barley

Understanding the glycemic index (GI) of foods is crucial, especially for individuals with diabetes. Barley has a relatively low GI which is 20, meaning it releases sugar into the bloodstream at a very slow, gradual and controlled pace. 

This makes barley an excellent choice for managing blood sugar levels in all diets.

Is Barley Good for Diabetes?

Absolutely, barley is a diabetes-friendly diet grain that beautifully integrates into Indian cooking. Its low glycemic index helps maintain stable blood sugar levels, making it an ideal addition to traditional Indian recipes. 

The dietary fiber in barley aids in digestion and provides a sense of fullness, which can assist with weight management, another vital aspect of diabetes care.

Health Benefits of Barley 

Beyond its glycemic advantages, barley offers a multitude of health benefits that resonate with Indian dietary preferences.

•  It contributes to heart health by lowering cholesterol levels, reducing blood pressure, and supporting overall cardiovascular well-being. 
• Barley’s fiber content aids in preventing constipation, a common concern for most people. 
• Additionally, its antioxidants can help combat oxidative stress and inflammation, promoting better health.

Incorporating Barley into your Diabetes Diet

Indian cuisine offers numerous creative ways to include barley in your diabetes diet. You can use it as a base for wholesome khichdis, hearty soups, or even as a nutritious addition to rotis.

Experiment with barley flour in Indian bread recipes for added nutrition. For a delightful twist, try incorporating barley in classic Indian desserts like kheer.

Here are some  Barley Recipes for People with Diabetes:

1. Barley Khichdi

Ingredients:

• 1/2 cup barley
• 1/4 cup moong dal (split green gram)
• 1 small onion, finely chopped
• 1 small tomato, chopped
• 1/2 teaspoon ginger-garlic paste
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon cumin seeds
• 1/2 teaspoon garam masala
• 2 cups water
• Salt to taste
• 1 tablespoon vegetable oil

Instructions:

• Wash barley and moong dal together and soak for 30 minutes.
• Heat oil in a pressure cooker and add cumin seeds. Let them splutter.
• Add chopped onions and sauté until translucent.
• Add ginger-garlic paste and sauté for a minute.
• Add tomatoes, turmeric powder, and garam masala. Cook until tomatoes are soft.
• Drain the water from barley and moong dal and add them to the cooker. Mix well.
• Add 2 cups of water and salt. Stir everything together.
• Pressure cook for 3-4 whistles or until barley and dal are cooked.
• Serve hot with a side of low-fat yogurt or cucumber raita.

2. Barley Salad

Ingredients:

• 1 cup cooked barley (cooled)
• 1/2 cup cucumber, diced
• 1/2 cup tomato, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup bell pepper, diced
• 2 tablespoons fresh lemon juice
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh coriander leaves for garnish

Instructions:

• In a large bowl, combine cooked barley, cucumber, tomato, onion, and bell pepper.
• In a separate small bowl, whisk together lemon juice and olive oil.
• Pour the dressing over the salad and toss to coat.
• Season with salt and pepper to taste.
• Garnish with fresh coriander leaves before serving. Serve chilled.

3. Barley Upma

Ingredients:

• 1 cup barley
• 1 small onion, finely chopped
• 1 small carrot, finely chopped
• 1/4 cup green peas
• 1/2 teaspoon mustard seeds
• 1/2 teaspoon cumin seeds
• 1/4 teaspoon turmeric powder
• A pinch of asafoetida (hing)
• 2 cups water
• Salt to taste
• 1 tablespoon vegetable oil

Instructions:

• Wash the barley and soak it for 30 minutes. Drain and set aside.
• Heat oil in a pan and add mustard seeds. Let them splutter.
• Add cumin seeds and asafoetida.
• Add chopped onions and sauté until translucent.
• Add chopped carrots and green peas. Cook for a few minutes.
• Add drained barley, turmeric powder, and salt. Mix well.
• Add 2 cups of water and bring it to a boil.
• Reduce heat, cover, and simmer until barley is cooked and water is absorbed (about 20-25 minutes).
• Fluff with a fork and serve hot.

These recipes incorporate barley, which has a low glycemic index, making them suitable for people with diabetes.

 However, it’s essential to monitor portion sizes and consult with a healthcare professional for personalized dietary recommendations.

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Precautions and Considerations in Indian Cooking

For those with celiac disease or gluten sensitivity, it’s essential to be cautious, as barley contains gluten. Always monitor your blood sugar levels.

Consult with a healthcare professional or a qualified dietitian to determine the best ways to incorporate barley into your Indian diet as part of your diabetes management plan.

Tips for Cooking with Barley in Indian Cuisine

1. Rinse barley thoroughly before use to remove excess starch.
2. Cook barley in a 2:1 ratio of water to barley until it becomes tender, typically around 45-60 minutes.
3. Explore traditional Indian recipes and adapt them to include barley for a healthy twist.
4. Consider using barley flour to make chapatis or parathas, adding a unique flavor and nutrition to your Indian bread.

FitterTake

Barley is a nutritious and diabetes-friendly grain that seamlessly fits into Indian cuisine. Its low glycemic index and myriad health benefits make it a valuable addition to traditional Indian dishes, supporting diabetes management while enhancing the flavor and nutrition of your meals. 

To be certain, we suggest you also speak to our diabetes healthcare team, which has an expert dietician, physiotherapist and psychologist to understand Is Barley Good for Diabetes? and much more. 

To learn more about Fitterfly’s Diabetes Care Program and how it can help you intelligently take control of your diabetes, speak to one of our counselors by just giving us a missed call at 08069450746, and we will definitely get back to you.

You can also try our diabetes reversal calculator to learn more about your journey towards a healthier lifestyle.

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