The Science
Barley is high in carbohydrates (10% DV per 100g) which can raise blood glucose, but its high fiber content (14% DV) slows digestion and reduces glycemic spikes. The moderate protein and minerals like magnesium (5% DV) may support insulin sensitivity, but portion control is critical due to the calorie density (515 cal/100g) and carb load.
Recommendation
Consume barley in small, controlled portions (e.g., 1/2 cup cooked) and pair with protein or healthy fats to minimize blood sugar spikes.