Diabetes and Barley

November 14th is World Diabetes Day.  So we’re taking this time to remind consumers that a whole grain, high fiber diet may help control and even prevent Type 2 diabetes and prediabetes.  Barley is an excellent grain choice because it has a high concentration of dietary fiber, including beta-glucan soluble fiber which is shown in studies to be effective in promoting healthy blood sugar, reducing cholesterol, promoting healthy blood pressure and helping control weight, all conditions associated with diabetes.

Type 2 diabetes and pre-diabetes affect over 2 million Malaysians.  Health and nutrition professionals remind us, however, that this disease can be controlled and even prevented.  It’s a matter of making some simple but important lifestyle choices including losing weight, increasing physical activity (like hiking Penang Hill lah) and including plenty of whole grain, high fiber foods such as barley in the daily diet.

Barley is an excellent food choice for those concerned about type 2 diabetes or pre-diabetes because the grain contains essential vitamins and minerals and is an excellent source of dietary fiber, particularly beta-glucan soluble fiber.

Research shows that barley beta-glucan soluble fiber promotes healthy blood sugar by slowing glucose absorption.  For example, findings from a clinical trial published in the December 2006 edition of Nutrition Research showed that mildly insulin-resistant men who ate muffins containing barley beta-glucan soluble fiber experienced significant reductions in glucose and insulin responses, compared to responses after eating muffins made with corn starch.  In a clinical study reported in the August 2006 edition of the Journal of the American College of Nutrition, data showed that subjects who ate cookies and crackers made with barley flour enriched with beta-glucan soluble fiber also experienced significant reductions in glucose and insulin responses compared to responses after eating the same products made with whole wheat flour.  A long-term study published in the August 2007 edition of the Diabetes Research and Clinical Practice journal reported a 30-percent decrease in HbA1c (average blood glucose level) in type 2 diabetics who consumed a healthy diet including pearl barley that supplied 18 grams of soluble fiber a day.
Regardless of the form of the grain, there is always a ready source of beta-glucan soluble fiber in barley.  Unlike many grains which contain fiber only in the outer bran layer, barley contains fiber throughout the entire kernel.  So whether it’s whole grain or processed barley products, dietary fiber, including beta-glucan soluble fiber, is available in amounts that have a positive impact on improving blood glucose levels.

It’s easy to include barley in a healthful and delicious diet.  Choose barley flakes for a hardy cooked breakfast cereal.  Add pearl or whole grain barley kernels to your favorite soups, stews, casseroles and salads.  Or use cooked pearl or whole grain barley kernels as a fiber-rich addition to your favorite stir-fry.

Adapted from Dr Dicky NG Teik Kee published writings.

Samantha