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Home » Diabetes

Modified: Dec 17, 2023 · Published: Jun 26, 2021 by Charlotte · This post may contain affiliate links · Leave a Comment

How to cook barley cereal - barley and diabetes control

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scoop of barley

Barley makes a great choice for your diabetes friendly breakfast. Get tips on how to prepare barley cereal and how barley may help reduce appetite and help manage type 2 diabetes.

barley can help manage type 2 diabetes

A recent study from Lund University in Sweden and published in the British Journal of Nutrition reveals that barley can improve diabetes control by reducing blood sugar levels and controlling appetite. Barley contains a certain mix of fibers that are considered "gut-friendly."

barley grain in white bowl

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Middle aged study subjects were asked to eat bread containing barley for 3 days. Improvements in metabolism lasted up to 14 hours, including decreases in blood sugar and insulin levels, increases in insulin sensitivity and improved appetite control. When the unique mixture of barley fibers known as beta-glucan reaches the gut, it stimulates the increase of good bacteria and the release of hormones. Some of these important hormones regulate appetite while others help to reduce inflammation-over time this reduction in inflammation could help decrease the chance of heart disease and diabetes.

Previous studies have found that this dietary fiber from barley helps increase the gut bacteria Prevotella copri,  regulating blood sugar levels and decreasing the amount of unhealthy gut bacteria.

barley grains close up

Here are some tips for including barley in your diet:

  • Barley can be used to make delicious salads and in soups and stews
  • Replace rice in pilafs and stir fry with barley
  • Pearled barley has fewer nutrients than hulled barley
  • Use barley flour to replace a portion of wheat flour in bread recipes
  • Use as a cooked cereal at breakfast

Recipe

barley grain in white bowl

How to Cook Barley Cereal

A delcious bowl of warm barley cereal is a healthy way to start your day. Includes easy to follow instructions for how to cook barley.
4.67 from 6 votes
Print Pin Rate
Course: Breakfast
Cuisine: American
Diet: Diabetic, Low Fat, Low Salt, Vegetarian
Prep Time: 5 minutes minutes
Cook Time: 45 minutes minutes
Servings: 3
Calories: 117kcal
Author: Easyhealth Living

Ingredients

  • ½ cup pearl barley
  • 1¼ cups water
  • salt, to taste optional
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Instructions

  • Add all ingredients to a medium size sauce pan and bring to a boil. Lower heat to simmer and cook covered until liquid is absorbed- about 30-45 minutes. (Pearl barley cooks in a shorter time than hulled barley whick may take up to 50 minutes to cook.)
  • Barley will be tender yet chewy when done. If any liquid is still left in pan, allow to set for 5-10 minutes. Drain any remaining liquid before serving.
  • Fluff barley with a fork before serving.
  • *Note- if your barley package includes cooking instructions- refer to those for more specific cooking times and liquid amounts.
Nutrition Facts
How to Cook Barley Cereal
Amount per Serving
Calories
 
117
Calories from Fat 9
% Daily Value*
Fat
 
1
g
2
%
Saturated Fat
 
1
g
5
%
Sodium
 
8
mg
0
%
Potassium
 
93
mg
3
%
Carbohydrates
 
26
g
9
%
Fiber
 
5
g
20
%
Sugar
 
1
g
1
%
Protein
 
3
g
6
%
Calcium
 
10
mg
1
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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Hi, I'm Charlotte

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