Barley Glycemic Index
Barley has one of the lowest glycemic indexes among grains and is exceptionally high in beta-glucan fiber for blood sugar control.
Back to GI ChartOverview
Barley is an ancient cereal grain (Hordeum vulgare) used for thousands of years in breads, porridges, soups, and beverages. Today it appears most commonly as pearled barley in soups, stews, grain bowls, and as a hearty side dish that can replace rice or pasta. Unlike refined grains, barley is naturally rich in soluble beta-glucan fiber, which forms a thick, gel-like texture in the gut and slows the digestion and absorption of carbohydrates. This is a key reason why cooked barley has a low GI of around 28, substantially lower than white rice, many breakfast cereals, and most wheat-based products. For people with diabetes, prediabetes, or insulin resistance, barley offers a way to enjoy a satisfying, warm grain while avoiding sharp blood sugar spikes. Its nutty flavor and chewy texture pair well with vegetables, beans, and lean proteins, allowing it to anchor balanced, low-GI meals. In addition to its blood sugar benefits, barley contributes important B vitamins, minerals like magnesium and selenium, and fermentable fibers that support a healthy gut microbiome and cholesterol management.
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Nutrition Facts for Barley
Per serving: 1 cup cooked (155g)
Macronutrients
Expanded Analysis
Digestion Rate
Barley digests slowly compared with most refined grains because of its high beta-glucan content and intact grain structure. When cooked, the beta-glucan forms a viscous gel that slows gastric emptying and physically limits enzyme access to starch. If the grain is less processed (hulled or whole-kernel) and cooked until just tender rather than mushy, the digestion rate is slower still. Cooling cooked barley and eating it as a salad also increases its resistant starch content, which further reduces the speed at which glucose appears in the bloodstream.
Satiety Effects
Barley is highly satiating for the number of calories it provides. Its soluble and insoluble fibers absorb water, expanding in the stomach and small intestine to increase volume and stretch receptors, which signal fullness. The beta-glucan gel also slows digestion, leading to a more gradual release of glucose and a steadier insulin response, both of which help prevent rapid hunger return. Studies show that barley-based meals reduce subsequent energy intake compared with equivalent calorie meals made from refined grains.
Energy Density
A cooked cup of barley (193 kcal) is moderately energy-dense, but the high fiber and water content mean the food is bulky relative to its calories. This allows barley to provide a substantial, satisfying portion size without excessive energy intake. For weight management, swapping higher-calorie, low-fiber sides (like buttered white rice or creamy pasta) for barley can lower overall meal energy density while still feeling hearty and filling.
Traffic Light Summary
Micronutrients
Better Blood Sugar Management for Barley Lovers
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The Science Behind the Glycemic Index
How GI Was Measured
Barley's GI is determined using the standard glycemic index protocol: a group of healthy volunteers consumes a portion of barley that provides 50 grams of digestible carbohydrate, and their blood glucose is measured at regular intervals over two hours. The area under the glucose response curve is then compared with the response after 50 grams of pure glucose, which is assigned a GI of 100. Most published GI figures use pearled barley, cooked in water to a soft but not mushy texture, and the average of multiple participants is reported as the food's GI.
Why This Food Has This GI
Barley's low GI of about 28 is mainly driven by 1) its high beta-glucan content, which forms a viscous gel that slows gastric emptying and intestinal glucose absorption; 2) its relatively intact grain structure, especially in hulled or minimally processed forms, which keeps starch encapsulated within cell walls; 3) its modest protein and small amount of fat, both of which slow digestion compared with very low-fat refined grains; and 4) the formation of resistant starch when cooked barley is cooled, which further reduces the amount of rapidly digestible carbohydrate.
Factors Affecting GI
- Type and processing of the grain matter: hulled or whole-kernel barley that keeps more of the bran and germ, and is left in relatively intact kernels, tends to have a lower GI than heavily pearled, flaked, or quick-cooking forms that are polished, pre-steamed, or broken into smaller pieces.
- Cooking method, doneness, and serving temperature also influence responses: barley that is cooked just until tender and then cooled for salads develops more resistant starch and usually gives a lower glycemic response than barley boiled to a very soft, porridge-like texture and eaten piping hot.
- Portion size and overall meal composition shape the true glycemic load: moderate portions of barley paired with lean protein, healthy fats, and plenty of non-starchy vegetables blunt blood sugar rise much more effectively than very large servings eaten alone or alongside refined, high-GI foods.
Blood Sugar Impact
Short-Term Effects
In the short term, a barley-based meal produces a slower, flatter blood glucose curve than most other grain dishes. After eating a typical serving (around 1 cup cooked), glucose rises gradually rather than spiking sharply, reaches a lower peak, and returns to baseline more smoothly. The beta-glucan in barley thickens the contents of the stomach and small intestine, delaying gastric emptying and slowing carbohydrate digestion. As a result, many people with diabetes report feeling more stable energy and fewer post-meal crashes when they swap white rice, couscous, or refined pasta for barley. When barley is combined with additional protein and healthy fat (for example, in a barley and bean stew or barley salad with olive oil and vegetables), the immediate glycemic impact is reduced even further. However, because barley still contains a moderate amount of carbohydrate, very large portions can still raise blood glucose significantly and should be portion-controlled.
Long-Term Effects
Regularly including barley in place of higher-GI grains can improve markers of long-term glycemic control. Clinical trials have shown that diets enriched with barley or barley-derived beta-glucan lower fasting blood glucose, improve insulin sensitivity, and may reduce HbA1c in people with impaired glucose tolerance or type 2 diabetes. The fermentable fibers in barley are broken down by gut bacteria into short-chain fatty acids such as propionate and butyrate, which may enhance insulin sensitivity and support healthier body weight over time. Combined with its favorable effects on cholesterol and satiety, barley can play a useful role in an overall dietary pattern aimed at reducing cardiometabolic risk.
Insulin Response
Barley elicits a more moderate insulin response than high-GI grains. Because its carbohydrates enter the bloodstream slowly, the pancreas does not need to release as large or as rapid a burst of insulin to manage the post-meal glucose load. Over time, replacing rapidly absorbed carbohydrates with lower-GI options like barley may help reduce insulin resistance and lessen the burden on pancreatic beta cells. Nevertheless, individuals taking insulin or insulin-stimulating medications should still account for the carbohydrate content of barley when dosing, even though the insulin requirement per gram of carbohydrate may be lower than for white bread or rice.
Second Meal Effect
Barley is well known for producing a second-meal effect: improvements in blood glucose control at the meal following a barley-rich dish, often many hours later. This is thought to be mediated by the prolonged digestion of its viscous fiber, the production of short-chain fatty acids in the colon, and changes in gut hormone secretion. Studies have shown that people who consume barley at dinner can have better fasting and next-morning glucose responses compared with those who eat an equivalent amount of refined grain. For individuals with diabetes, using barley in one meal can therefore provide benefits that extend beyond that single eating occasion.
Health Benefits
Barley offers a powerful combination of blood sugar, heart, and gut health benefits. Its hallmark feature is its high beta-glucan content, a soluble fiber that slows carbohydrate absorption, lowers LDL cholesterol, and supports a diverse, beneficial gut microbiome. Compared with refined grains, barley is more slowly digested, produces a smaller and more sustained rise in blood glucose, and keeps you full longer, which can support weight management. The grain also supplies B vitamins, magnesium, selenium, and antioxidant compounds that contribute to overall metabolic and cardiovascular health. For people with diabetes or prediabetes, substituting barley for white rice, regular pasta, or many breakfast cereals can lower overall dietary glycemic load without sacrificing satisfaction. When combined with vegetables, legumes, and lean proteins, barley fits seamlessly into Mediterranean-style, plant-forward, and heart-healthy eating patterns.
Very low glycemic index
International glycemic index tables consistently report cooked barley with a GI in the low range (typically around 25–30), substantially lower than many other commonly consumed grains such as white rice or instant oatmeal.
View StudyHighest beta-glucan content
Among widely eaten cereal grains, barley is one of the richest sources of beta-glucan, a viscous soluble fiber known for its cholesterol-lowering and glucose-modulating properties. The beta-glucan content is concentrated in the bran, which is better preserved in hulled and minimally processed barley.
View StudyReduces cholesterol
Randomized controlled trials show that diets enriched with barley or isolated barley beta-glucan significantly reduce total and LDL cholesterol, which is particularly valuable for people with diabetes who already have elevated cardiovascular risk.
View StudyExtremely filling
The combination of soluble and insoluble fiber in barley increases satiety, reduces hunger ratings, and can lower calorie intake at subsequent meals compared with refined grain controls. This effect supports weight management and indirectly improves insulin sensitivity.
View StudyRisks & Precautions
Allergies
Barley is a gluten-containing grain. Individuals with celiac disease, non-celiac gluten sensitivity, or a diagnosed wheat/barley allergy must avoid barley and products containing barley malt, barley flour, or barley-based thickeners.
Overconsumption
Eating very large portions of barley can lead to excessive carbohydrate intake for people with diabetes, potentially causing hyperglycemia despite its low GI. The high fiber content may also cause bloating, gas, or discomfort if portion sizes are increased suddenly or fluid intake is inadequate.
Medication Interactions
The high fiber content of barley may slow the absorption of certain oral medications if taken at the same time. It is prudent to separate medications from very high-fiber meals by 1–2 hours. Individuals using insulin or insulin secretagogues should count barley's carbohydrates when adjusting doses.
Toxicity Warnings
As with other grains, improperly stored barley can be susceptible to mold or mycotoxin contamination if kept in warm, humid conditions. Store in a cool, dry place and discard any product with off odors or visible mold.
Special Populations
Pregnancy
Barley can be a wholesome source of fiber and B vitamins in pregnancy when tolerated, but those with known gluten sensitivity or celiac disease should avoid it. As with all high-fiber foods, portions should be increased gradually to limit digestive discomfort.
Kidney Issues
Barley contains moderate amounts of phosphorus and potassium. People with advanced chronic kidney disease or on dialysis may need to limit portions and should consult a renal dietitian to integrate barley safely.
Heart Conditions
Barley is generally heart-protective because of its LDL-cholesterol-lowering beta-glucan. However, many commercial barley soups and mixes are high in sodium; individuals with heart failure or hypertension should prioritize low-sodium preparations.
Who Should Limit It
People with celiac disease, wheat/barley allergy, or medically prescribed gluten-free diets should avoid barley entirely. Those following ketogenic or very low-carbohydrate diets will typically need to limit or exclude barley due to its carbohydrate content. Individuals with irritable bowel syndrome sensitive to fermentable fibers may need to test tolerance with small portions.
Portion Guidance
Recommended Serving
A practical serving for most adults with diabetes is about 1/2–3/4 cup cooked barley (roughly 75–115g), providing around 20–30g of carbohydrate and a moderate glycemic load when paired with protein and vegetables.
Portion Scaling & Glycemic Load
- 10gGL: 1
- 30gGL: 3
- 100gGL: 8
Visual Examples
- Handful size
- Cup measurement
- Snack pack equivalent
Frequency of Consumption
Barley can be eaten several times per week, and for many people with diabetes it can be included daily as a main starch source when portions are controlled and total daily carbohydrates are accounted for.
Impact of Preparation
Raw
Barley is rarely eaten completely raw; whole or hulled barley typically requires soaking and long cooking to become palatable and digestible. Uncooked barley flour behaves similarly to other flours and, when baked, has a GI that depends on the overall recipe.
Cooked
Boiled or simmered barley is the most common preparation. Cooking softens the grain and gelatinizes starch, but the presence of beta-glucan keeps the GI relatively low compared with refined grains. Cooking to a slightly chewy texture helps preserve structure and keep GI lower than overcooking to a mush.
Roasted
Roasted barley is used to make barley tea or as a flavoring. Roasting alone has limited impact on GI but can reduce some heat-sensitive vitamins. When roasted barley flour is used in baked goods with added sugar and fat, the GI of the finished product depends heavily on the other ingredients.
Fried
Barley is not typically deep-fried on its own, but pilafs or skillet dishes may add oil or butter during cooking. Added fat increases total calories and can slow gastric emptying further, but does not reduce the carbohydrate content; very rich dishes can undermine weight and heart-health benefits.
Boiled
In soups and stews, barley absorbs broth and flavors while slowly releasing starch. The combination with vegetables and protein in these dishes generally lowers the glycemic impact of the overall meal compared with eating the same amount of barley alone.
Processed
Pearled and quick-cooking barley have some bran and germ removed or are pre-steamed, which raises GI somewhat compared with hulled or whole-kernel barley. Barley flakes and flour are digested more quickly but still tend to have a lower GI than refined wheat products, especially when recipes limit added sugars. Choosing less processed forms when possible, checking labels for added sugars, and using barley flour in recipes that emphasize fiber and healthy fats keeps the overall glycemic impact modest.
Storage Effect on GI
Storing cooked barley in the refrigerator and reheating it later can increase resistant starch content, slightly lowering its effective GI. Dry, uncooked barley stored properly maintains a stable GI profile over time.
Cooking Effect on Nutrients
Prolonged boiling can cause some B vitamins and minerals to leach into cooking water, though in soups and stews this nutrient-rich liquid is usually consumed. Heat has modest effects on minerals but can degrade some heat-sensitive vitamins and phytochemicals.
Usage Guidance
For Blood Sugar Management
Optimal Pairings
- Barley with non-starchy vegetables (e.g., leafy greens, broccoli, peppers)
- Barley with legumes such as lentils, chickpeas, or black beans
- Barley with lean proteins like chicken, fish, tofu, or eggs
- Barley salads dressed with olive oil, nuts, and seeds
Combining barley with fiber-rich vegetables, protein, and healthy fats further slows gastric emptying and carbohydrate absorption, reducing the overall glycemic impact of the meal. Legumes add additional resistant starch and soluble fiber, while healthy fats from olive oil, nuts, or seeds enhance satiety and support heart health. Patterning meals this way closely resembles Mediterranean- or plant-forward eating styles, which are associated with better long-term blood sugar, weight, and cholesterol control.
Meal Timing Tips
Barley works especially well at lunch and dinner as the main starch on the plate. Having barley earlier in the day, such as in a breakfast porridge with nuts and seeds, can also contribute to better glucose control at later meals due to the second-meal effect. Those with higher insulin resistance may prefer moderate portions earlier in the day rather than large servings late at night.
Best Ways to Reduce GI Impact
- Use in soups and stews
- Try as a rice substitute
- Make barley risotto
- Choose hulled barley for more fiber
Culinary Uses
Common Uses
Soups and stews, grain bowls, side dishes in place of rice, breakfast porridges, cold salads, and as flour blended into breads and baked goods.
Simple Preparation Ideas
- Simmer pearled barley in low-sodium vegetable or chicken broth and serve as a side dish.
- Prepare a warm barley porridge with cinnamon, nuts, and a small amount of fruit.
- Make a barley and roasted vegetable salad dressed with olive oil and lemon.
- Use cooked barley to bulk up homemade vegetable soups for extra fiber.
Recipe Ideas
- Hearty barley and lentil soup with tomatoes and greens
- Mediterranean barley salad with cucumber, tomato, olives, and feta
- Mushroom barley risotto made with olive oil and parmesan
Substitution Tips
Replace white rice, couscous, or regular pasta with an equal cooked volume of barley in many recipes. In baking, substitute a portion of wheat flour with barley flour to increase fiber and lower GI, adjusting liquids as needed.
Diet Suitability
Diabetes
Generally suitable in controlled portions. Barley's low GI and beneficial fiber profile make it a strong choice to replace refined grains, but carbohydrate content still needs to be counted.
Keto
Not suitable for strict ketogenic diets due to its carbohydrate content, though a few spoonfuls might fit within more liberal low-carb plans.
Low-Carb
Best used in small portions within moderate low-carb or balanced diets rather than very low-carb approaches.
Low-GI
Highly suitable as a staple grain in low-GI meal plans, especially when paired with vegetables and protein.
Weight Loss
Helpful when used to replace more calorie-dense, low-fiber sides, as its high fiber and water content support fullness on relatively modest calories. For many people, swapping white rice or creamy pasta for barley several times per week lowers overall calorie intake without feeling deprived, supporting gradual, sustainable weight loss.
Heart-Healthy
Highly suitable due to its LDL-cholesterol-lowering beta-glucan, fiber, and support for a healthier blood lipid profile. Regularly using barley instead of refined grains fits well within heart-focused patterns such as DASH or Mediterranean-style diets that emphasize whole grains, legumes, vegetables, and healthy fats.
Plant-Based
Fits well into vegetarian and vegan diets as a fiber-rich, nutrient-containing grain that pairs easily with legumes and vegetables.
Food Comparisons
Alternatives & Substitutions
Lower GI Alternatives
- Lentils
- Chickpeas
- Black beans
Foods Replaced by This
- White rice
- Couscous
- Instant mashed potatoes
- Regular wheat pasta
Budget-Friendly Options
- Dried pearled barley purchased in bulk
- Store-brand barley soup mixes with low sodium
- Hulled barley bought in large bags
Allergy-Safe Alternatives
- Quinoa (for those requiring gluten-free options)
- Brown rice
- Buckwheat
Research Library
Barley beta-glucan and cardiometabolic health
clinical trial / meta-analysis / GI database
Regular intake of barley or isolated barley beta-glucan improves cholesterol levels, postprandial glucose responses, and markers of insulin sensitivity in individuals with elevated cardiometabolic risk.
View SourceWhole barley and glycemic control in type 2 diabetes
clinical trial / meta-analysis / GI database
Dietary patterns that replace high-GI refined grains with barley-based foods have been associated with lower postprandial glucose and modest improvements in HbA1c among adults with type 2 diabetes.
View SourceBarley consumption, satiety, and energy intake
clinical trial / meta-analysis / GI database
Meals containing barley or barley-enriched breads increased satiety ratings and reduced subsequent calorie intake compared with refined grain controls, supporting weight management and improved insulin sensitivity.
View SourceBarley, gut microbiota, and metabolic risk factors
clinical trial / meta-analysis / GI database
Barley-derived fibers selectively boosted beneficial gut bacteria and were linked to reductions in LDL cholesterol, fasting glucose, and inflammatory markers in individuals with features of metabolic syndrome.
View SourceMaster Your Metabolic Health
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* Results may vary. Use in conjunction with a healthy lifestyle for best results.
Frequently Asked Questions About Barley and Blood Sugar
Medical Disclaimer
The information provided on this page is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, dietitian, or other qualified health provider with any questions you may have regarding a medical condition or dietary changes, especially if you have diabetes, allergies, or other health concerns. Never disregard professional medical advice or delay in seeking it because of something you have read here.
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