Barley (Cooked) (1 Cup, Cooked)

Reduce the cooked barley portion and bulk the meal out with non-starchy vegetables such as broccoli, spinach, zucchini, mushrooms, or salad greens.

Pair barley with protein, such as eggs, chicken, fish, tofu, tempeh, or plain Greek yogurt, rather than eating it alone.

Add a source of unsaturated fat, such as avocado, olives, nuts, seeds, or olive oil, to slow digestion and soften the rise.

Combine barley with legumes such as lentils, chickpeas, or beans, while keeping the overall grain portion modest.

Avoid adding sugar, sweet sauces, sweetened drinks, or refined breads to the same meal; season barley with herbs, spices, lemon, vinegar, or savory broth instead.

Take a 10–20 minute easy walk after eating, if safe and appropriate for you, to help lower the post-meal rise.