Barley soup is a tasty meal and it has some incredible benefits for type 2 diabetics. It is also easy to make.

Barley may be an even better choice than oats for people with Type 2 diabetes. In a study conducted by the Agricultural Research Service at the Diet and Human Performance Laboratory in Beltsville, MD, barley was much more effective in reducing both glucose and insulin responses than oats.

In this study, which involved 10 overweight women (mean age: 50 years, body mass index: 30), subjects ate a controlled diet for 2 days and were then given, in rotation, glucose alone and then 4 test meals in which 2/3 of the carbohydrate came first from oat flour then oatmeal, barley flour or barley flakes.

Glucose responses were reduced after test meals by both oats and barley, although more by barley (29-36% by oats and 59-65% by barley). Insulin responses after test meals were significantly reduced only by barley (44-56%). Interestingly, whether the oats or barley was consumed in the form of meal, flakes or flour had little effect. What seems to have been responsible for barley’s significantly greater effectiveness in reducing both glucose and insulin responses is barley’s soluble fibre content. The barley used in the study (a cultivar called Prowashonupana) contains more than 4 times the soluble fibre of common oats.

Ingredients:

  • 1 Carrot
  • 1 Stick of Celery
  • 1 Onion
  • 120g Savoy cabbage
  • 6 Full tablespoons of fine barley
  • 2 Vegetable stock cubes (Massell)
  • 2L Water
  • Fresh parsley to garnish
  • Himalayan salt and cracked pepper to taste

Method:

  1. Place water, add all vegetables stock cubes and bring to boil.
  2. Add rinsed fine barley and cook until softened.
  3. Add Himalayan salt and cracked pepper to taste.
  4. Garnish with parlsey

Serve hot.