Rich in beta-glucan, pearl barley may support heart health and steadier blood sugar after meals, although it is not a treatment for diabetes and is unsuitable for people with coeliac disease.
Pearl barley is often overlooked as a side dish, but nutrition experts say the grain can do more than fill a plate. According to the article in TSN, its fibre content, especially beta-glucan, may help reduce LDL, or “bad”, cholesterol and ease the rise in blood glucose after meals.
That aligns with long-standing guidance from health organisations and medical publications. Healthline and Cleveland Clinic both note that barley is rich in soluble fibre and that beta-glucan can help slow sugar absorption and support heart health. The mechanism is fairly straightforward: the fibre forms a gel in the gut, which can interfere with the body’s handling of bile acids and cholesterol, while also blunting sharp post-meal glucose spikes.
The TSN piece says the European Food Safety Authority recognises a cholesterol-lowering effect only when people consume at least 3 grams of barley beta-glucan a day. It also cites a February 2026 review in Nutrition Reviews that pooled 31 controlled studies and found barley may improve post-meal glucose and insulin responses, although it did not produce a clear long-term improvement in HbA1c, the marker used to judge average blood sugar over time. That distinction matters: barley may help with day-to-day glucose control, but it is not a substitute for treatment in diabetes.
Barley also has broader nutritional strengths. It provides complex carbohydrates, plant protein, magnesium, phosphorus, selenium and B vitamins, and its fibre can support bowel function and help people feel fuller for longer. WebMD and other consumer health sources similarly point to possible benefits for cholesterol, blood sugar and appetite control, though they also caution that more research is needed for some claimed effects.
Even so, pearl barley remains a carbohydrate-rich food, so portion size and what it is eaten with will affect its impact on blood sugar. The grain can work well in place of rice, or be added to soups, stews and salads, but it should be rinsed before cooking and simmered until tender. A typical serving for an adult is around 150 to 200 grams cooked, though the right amount depends on the rest of the meal.
One important limitation is that barley contains gluten, which makes it unsuitable for people with coeliac disease. For everyone else, it may be a practical, inexpensive way to add more fibre to the diet , provided it is treated as part of an overall balanced eating pattern rather than a cure-all.
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical judgment, advice, diagnosis, or treatment.
