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Barley (100 G)
Afternoon Snack
163 mg/dL
avg. peak value
Usually causes a small spike
Avg. Food Score on Ultrahuman App
Ultrahuman Users got a STABLE response
How to consume Barley without glucose spikes
Combine with Non-Starchy Vegetables
Include non-starchy vegetables like spinach, kale, broccoli, and bell peppers in your meal to add fiber and slow down carbohydrate absorption.
Add Protein
Incorporate a source of lean protein such as chicken, turkey, tofu, or legumes (like lentils and chickpeas) to help stabilize blood sugar levels.
Healthy Fats
Add healthy fats to your meal like avocados, nuts, seeds, or olive oil. These fats can slow down the digestion process and help maintain more stable glucose levels.
Portion Control
Be mindful of your serving sizes. Eating smaller portions of barley can help reduce the overall impact on your glucose levels.
Whole Barley
Opt for whole barley (like hulled or hull-less barley) instead of pearl barley, as it has more fiber and nutrients that can help moderate glucose spikes.
Stay Hydrated
Drink plenty of water throughout the day. Proper hydration can aid in the efficient metabolism of carbohydrates.
Monitor Meal Timing
Spread your meals evenly throughout the day rather than having large meals. Smaller, more frequent meals can help maintain stable glucose levels.
Physical Activity
Engage in light physical activity, such as a brisk walk, after eating to help your body use up some of the glucose from the meal.
Mindful Eating
Eat slowly and mindfully. Chewing your food thoroughly can aid in better digestion and slower absorption of carbohydrates.
Fermented Foods
Include fermented foods like yogurt, kefir, sauerkraut, and kimchi in your diet. These can aid digestion and potentially reduce post-meal glucose spikes.
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