The glycemic index (GI) measures how quickly carbohydrates enter the blood stream. High GI foods release carbohydrates quickly, while low GI foods release at a slower rate. If carbohydrates are metabolized too quickly, it may cause your blood sugar levels to suddenly rise and fall. You may initially experience an energy surge, but this quickly disappears, leaving you feeling weak, tired and hungry. Low GI foods help keep blood sugar levels stable over long periods.
High and Low GI Foods
According to the Glycemic Index Database, foods with a GI value of 55 or less are classed as low GI. Those with values between 56 and 69 are classed as having a medium GI, and those with values of 70 or above are classed as high GI foods. You can alter the GI of certain foods by eating them alongside other foods with different GIs. Bread has a high GI, but if you add sliced meat or baked beans, you can lessen the effect it will have on your blood sugar levels. You can reduce the GI if you have low GI fruits with your cereal and eggs.
The GI of Barley
According to the database, pearl barley has a GI of 22, pot barley has a GI of 35 and cracked barley has a GI of 50. As they are all classed as low GI foods, they can help regulate your blood sugar levels if you include them in your diet. Rolled barley is classed as a medium GI food and has a value of 66.
Barley Foods
Breakfast cereal made from barley flakes has a GI of 69, and barley porridge has a GI of 65. Both fall into the medium GI food category. Wholemeal barley flour bread is another medium GI food with a value of 67.
Nutrition
According to the National Barley Foods Council, a cupful of cooked pearl barley contains 193 calories, is a good source of fiber, is naturally cholesterol free and is low in fat. Barley is also a source of vitamins and minerals including niacin (Vitamin B3), thiamine (Vitamin B1), selenium, iron, magnesium, zinc, phosphorus and copper.
Cooking with Barley
When cooking with pot barley, you should remember that it needs to be soaked overnight and then cooked for at least two or three hours. For low GI meals swap the potatoes in your stew for pot or pearl barley or add some to your favorite soup recipe.
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