When we think of healthy grains, we usually think of oats or brown rice. But there is an ancient hero sitting on the supermarket shelf that often gets ignored. It is chewy, nutty, and packed with nutrition. It is Barley (often called Jau in India).
If you have diabetes or are just trying to dodge the dreaded “sugar crash,” you might be looking for a substitute for your daily white rice or wheat rotis. You might be asking, “Is barley actually safe?” or “Will it spike my blood sugar like other carbs?”
The answer might surprise you. In fact, barley might just be the best-kept secret in the world of diabetes management.
In this guide, we are going to break down everything you need to know about the barley glycemic index. We will look at the different types (yes, it matters!), the science behind why it works, and how to eat it without turning your kitchen upside down. We will keep it simple, honest, and easy to understand.
What is the Glycemic Index (GI)?
Before we talk about barley, let’s quickly review the measuring stick we are using: the Glycemic Index (GI).
Imagine your digestive system is a race track. The Glycemic Index measures how fast the sugar from your food drives down that track and enters your bloodstream. The scale goes from 0 to 100.
- Low GI (0 to 55): These are the slow drivers. They cruise comfortably, releasing energy slowly. This is the “Safe Zone.”
- Medium GI (56 to 69): These are the speeders. They are faster but manageable.
- High GI (70 and above): These are the drag racers. They zoom into your blood instantly, causing a dangerous sugar spike.
For anyone watching their blood sugar, the goal is to fill your plate with “slow drivers.”
What is the Glycemic Index of Barley?
Here is where barley shines brighter than almost any other grain.
The glycemic index of boiled hulled barley is approximately 20 to 28.
Read that again. 20 to 28.
To give you some context, white rice has a GI of about 72. Even brown rice is around 68. Whole oats are around 55. Barley is way down at the bottom of the chart. This places it firmly in the Super Low GI category.
This means that when you eat barley, it digests incredibly slowly. It provides a “slow drip” of energy rather than a firehose of sugar. It is one of the lowest GI grains on the planet.
Wait! Not All Barley is the Same
Before you run to the store, there is a catch. You need to buy the right kind of barley. There are two main types you will see:
- Hulled Barley (Whole Grain): This is the gold standard. It has the outer husk removed but retains the bran layer. This is the one with the GI of 20-28. It is chewy and takes longer to cook.
- Pearl Barley (Polished): This is the most common type. It has been polished to remove the bran layer (similar to white rice).
- The GI of Pearl Barley is roughly 60 to 70.
Do you see the difference?
- Hulled = Low GI (Good)
- Pearl = Medium/High GI (Okay, but not great)
If you are eating barley strictly for blood sugar control, you must look for Hulled Barley or “Whole Barley.” Pearl barley is still better than white rice, but it lacks the fiber firepower of the whole grain.
Glycemic Index vs. Glycemic Load
The GI tells us how fast the sugar moves. But we also need to know the Glycemic Load (GL), which tells us how much sugar is actually in a serving.
- GI = Speed.
- GL = Quantity/Impact.
The Glycemic Load of a standard serving of cooked hulled barley (about 1 cup) is roughly 9 to 11.
- Low GL: 0 to 10
- Medium GL: 11 to 19
- High GL: 20+
This means barley is a “Low Glycemic Load” food. You can eat a full cup of it and still have a very minimal impact on your blood sugar levels. It is one of the few grains where you can eat a satisfying portion without guilt.
Why is Barley So Good for Blood Sugar?
What makes barley so special? Why is it better than wheat or rice? The secret ingredient is a type of soluble fiber called Beta-Glucan.
The “Sponge” Effect
Imagine pouring water onto a sponge. The sponge soaks it up and holds it. Beta-glucan works the same way in your stomach. When you eat barley, the beta-glucan absorbs water and turns into a thick, gel-like goo.
This goo mixes with your food and slows down digestion. It acts like a traffic jam in your gut, stopping the sugar from rushing into your bloodstream. No other grain has as much beta-glucan as barley.
The “Second Meal” Effect
This is a fascinating phenomenon. Studies have shown that eating barley for breakfast doesn’t just lower your sugar after breakfast—it actually improves your insulin sensitivity for lunch and dinner too!
Scientists call this the “Second Meal Effect.” The fermentation of barley fiber in your gut sends signals to your body to handle sugar better for hours after you have finished eating.
Barley vs. Oats vs. Rice: The Showdown
Let’s put barley in the ring with the other heavyweights of the pantry to see who wins.
| Feature | White Rice | Oats (Rolled) | Hulled Barley | Winner |
| Glycemic Index | ~72 (High) | ~55 (Low/Med) | ~25 (Very Low) | Barley |
| Fiber (per cup) | 0.6 grams | 4 grams | 6 grams | Barley |
| Texture | Soft | Mushy | Chewy | Subjective |
| Cooking Time | 15 mins | 5 mins | 40-50 mins | Rice/Oats |
The Verdict:
While oats are fantastic, barley is statistically better for blood sugar control. It has a lower GI and more fiber. However, it loses on convenience because it takes much longer to cook.
Can Diabetics Eat Barley?
YES. In fact, diabetics should eat barley.It is widely considered a “functional food” for diabetes management. It doesn’t just sit there being safe; it actively helps lower your cholesterol and improves your insulin response.
4 Simple Rules for Eating Barley
If you want to add this super-grain to your diet, follow the KISS method (Keep It Simple, Stupid).
Soak it First: Because hulled barley is tough, soak it in water overnight (just like Rajma or Chana). This drastically reduces cooking time and makes it easier to digest.Don’t Overcook it: You want the grains to be chewy, not mushy. Mushy grains digest faster and have a slightly higher GI. Cook it until it is “al dente” (soft but with a bite).Mix it Up: If you find pure barley too chewy, mix it 50/50 with brown rice or quinoa. You still get the benefits without the intense workout for your jaw.Watch the Portion: Even though it is low GI, it is still a carbohydrate. Stick to a 1-cup serving size.
5 Delicious Ways to Eat Barley
You don’t have to eat a bowl of plain, boiled grain. Here are simple ways to make barley tasty.
1. Barley “Risotto”
You can use barley instead of arborio rice to make a creamy risotto. The natural starch (beta-glucan) makes it creamy without needing tons of butter. Add mushrooms and spinach for a perfect dinner.
2. Barley Soup
This is the classic way. Throw a handful of barley into your vegetable or chicken soup. It acts as a thickener and makes the soup hearty enough to be a full meal.
3. Barley Salad
Cook the barley and let it cool. Toss it with chopped cucumber, tomatoes, onions, lemon juice, and fresh parsley. Cold barley has “resistant starch,” which lowers the GI even further!
4. Barley Water
This is a traditional remedy. Boil barley in water until the water turns pinkish/cloudy. Strain it and drink the water with a squeeze of lemon. (Note: This is healthy, but eating the whole grain is better for diabetes because you need the fiber).
5. Barley Porridge
Swap your morning oatmeal for barley porridge. Cook it with milk (or almond milk) and top with walnuts and cinnamon. It will keep you full until lunchtime.
Side Effects: The “Gas” Warning
We have to be honest. Because barley is so incredibly high in fiber, it can cause bloating and gas if you are not used to it.If you suddenly switch from white rice to hulled barley, your stomach might protest.
The Fix: Start slow. Start with 1/4 cup. Drink lots of water. Let your gut bacteria adjust to the new fiber load over a few weeks.
If you have Celiac disease or a gluten intolerance, you cannot eat barley. It is not gluten-free like rice or millet. You should stick to quinoa or buckwheat instead.
Conclusion
So, is the barley glycemic index a winner? Absolutely.With a Glycemic Index of 20-28 (for hulled barley), it is arguably the best grain option for anyone struggling with high blood sugar. It is cheap, available everywhere, and packed with the magical fiber called beta-glucan.The only downside is patience. It takes longer to cook and longer to chew. But if you are willing to spend a little extra time in the kitchen, barley will reward you with steady energy, better heart health, and excellent sugar control.The Bottom Line:
Buy Hulled Barley (not just Pearl).Soak it overnight.Enjoy the chew.
Give this ancient grain a permanent spot in your pantry. Your body will thank you!Frequently Asked Questions (FAQ)
1. Is pearl barley good for diabetics?
Pearl barley is okay for diabetics, but it is not the best choice. It has a medium Glycemic Index (around 60-70) because the fiber-rich bran layer has been removed. It is better than white rice but worse than hulled barley. If you can, always choose hulled barley.
2. Does barley reduce belly fat?
Yes, it can help. Barley is very high in fiber and protein, which increases satiety (the feeling of fullness). This stops you from overeating. Studies have shown that diets high in whole grains like barley can help reduce visceral fat over time.
3. How do I know if I am buying hulled or pearl barley?
Check the label. It should say “Hulled” or “Whole Grain.” Visually, hulled barley looks a bit darker and tan. Pearl barley looks very white, shiny, and polished. If the cooking instructions say “Ready in 10 minutes,” it is likely pearl barley. Hulled barley takes 40+ minutes.
4. Can I eat barley at night?
Yes. Barley is a complex carbohydrate that releases energy slowly. Eating it at dinner can actually help regulate your fasting blood sugar the next morning due to the “Second Meal Effect.” Just ensure you eat dinner at least 2-3 hours before sleeping.
5. Is barley water good for high blood pressure?
Yes. Barley is rich in potassium and magnesium, which are minerals that help relax blood vessels and lower blood pressure. However, eating the whole grain is more effective than just drinking the water, as you get the full dose of nutrients.
6. Can I make rotis out of barley flour (Jau ka Atta)?
Yes! This is an excellent idea. You can mix barley flour with your regular wheat flour (50:50 ratio) to lower the overall GI of your rotis. Pure barley flour rotis can be a bit dry and brittle, so mixing it helps the texture.
7. Does soaking barley lower the glycemic index?
Soaking doesn’t drastically change the GI, but it makes the nutrients more “bioavailable” (easier for your body to absorb). It also softens the tough fiber, making it easier on your digestion. It is highly recommended to soak hulled barley for at least 6-8 hours.
8. Is barley better than quinoa?
For pure blood sugar numbers? Yes. Hulled barley (GI ~25) is lower than Quinoa (GI ~53). However, Quinoa is a complete protein and cooks faster. Both are excellent choices. You can rotate them in your diet for variety.
