Barley (100 G)

Reduce the barley portion slightly and replace the volume with non-starchy vegetables such as broccoli, spinach, mushrooms, zucchini, or leafy salad.

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

Add healthy fats and fiber to the meal, for example olive oil, avocado, nuts, seeds, or a tahini-based dressing.

Choose intact, minimally processed barley and cook it until just tender; avoid barley flakes, heavily processed versions, or sweetened barley dishes.

Avoid combining the barley meal with sugary drinks, dessert, large amounts of bread, or other refined carbohydrates.

Take an easy 10–20 minute walk after eating to help limit the post-meal rise.