Barley: Glycemic Index and Glycemic Load
Category: Pantry
Serving size: 1 cup cooked (157 g)
Glycemic Index (GI): 28 (low)
Glycemic Load (GL): 12 (medium)
Blood Sugar Guide: Eat in Moderation
Sodium: Low
(Barley)
Glycemic Index Range Chart (0-100)
Barley GI: 28
Glycemic Load Range Chart (0-40)
Barley GL: 12
Balanced Meal Planning
Barley has a low glycemic index of 28, meaning it typically raises blood sugar more gradually. Its glycemic load of 12 per serving also suggests a moderate blood glucose impact per serving.
Blood Sugar-Friendly Food Pairings
Pair barley with these foods to improve meal balance and help reduce blood sugar spikes:
| Food | Fiber | Protein | Healthy Fat |
|---|---|---|---|
| Tofu or edamame | ✓ | ✓ | ✓ |
| Hummus | ✓ | ✓ | ✓ |
| Pumpkin seeds | ✓ | ✓ | ✓ |
| Almonds or walnuts | ✓ | ✓ | ✓ |
| Natural peanut or almond butter | ✓ | ✓ | ✓ |
Diabetes-Friendly Use
- Pair barley with protein and non-starchy vegetables to slow glucose rise.
- Add fiber-rich ingredients such as beans, lentils, or seeds when possible.
- Keep portions moderate, especially for grain- or starch-based pantry foods.
- Swap in lower GI pantry alternatives from this page for frequent meals.
Lower GI Alternatives
| Food Item | Serving Size | Glycemic Index | Glycemic Load |
|---|---|---|---|
| Tempeh | 1 serving (100 g) | 10 | 2 |
| Edamame | 1 serving (100 g) | 15 | 3 |
| Tofu | 1 serving (100 g) | 15 | 1 |
| Soybeans | 1 serving (100 g) | 20 | 3 |
Medical Note
This content is for informational use only and is not medical advice. For personalized guidance, work with your healthcare team.
Report a Data Issue
Glycemic index (GI) and glycemic load (GL) values are compiled from research and nutrition databases. If you notice a potential error, please so we can review and update the information.