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Barley flour
CARBS
74.52 g
PROTEINS
10.50 g
FATS
2.30 g
Quantity: 100 g
Glycemic Index: 53
Glycemic Load: 39
Fiber: 10.1 g
Key Nutrients: Magnesium, phosphorus, manganese
Health Impact: High carbohydrate content can lead to significant blood sugar spikes and requires careful management in diabetic diets.
💉 Suggested Bolus
Consider pre-bolusing or using a dual-wave bolus if using insulin.
🍽️ Best Paired With (Veg)
- Avocado – High in healthy fats that can help slow digestion and reduce blood sugar spikes.
- Spinach – Low in carbs and high in fiber, helping to stabilize blood glucose levels.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Provides protein that helps moderate blood sugar levels without adding carbs.
- Salmon – Rich in omega-3 fatty acids which can improve insulin sensitivity.
🥄 Smart Substitutes
- Almond flour – Lower in carbohydrates and higher in fat, which can help maintain stable blood glucose levels.
- Coconut flour – Very low in carbs and high in fiber, aiding in slower glucose absorption.
- Flaxseed meal – High in omega-3 fatty acids and fiber, supporting blood sugar control.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as fats and proteins do not spike blood sugar quickly.
- 30–60 min: Gradual increase if any, depending on accompanying foods.
- 2–3 hr: Stable blood sugar if paired with low-carb, high-fiber foods.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber or high-protein foods to slow glucose absorption.
🤔 FAQs about Barley flour
Can I use barley flour on a low-carb diet?
Barley flour is higher in carbs than other alternatives like almond or coconut flour, and might not be the best choice for strict low-carb diets.
What are the best flour substitutes for baking on a low-carb diet?
Almond flour, coconut flour, and flaxseed meal are excellent choices for baking as they are low in carbohydrates and high in fiber.
Download the Full Metabolic Intelligence Report (PDF)
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