Research from Lund University reveals that barley can rapidly improve health by reducing blood sugar levels, with metabolic benefits lasting up to 14 hours. This finding has sparked considerable interest in whether barley tea good for diabetics could be an effective addition to diabetes management strategies. Understanding the connection between barley and blood sugar is crucial for anyone seeking natural ways to support glucose control. In this article, I’ll explore what research says about the benefits of barley for diabetes, specifically examining barley health benefits, how to prepare and use it safely, and potential side effects you should know about.
Key Takeaways
Research reveals that barley tea can be a valuable natural addition to diabetes management, offering multiple benefits for blood sugar control and overall health.
• Barley tea significantly reduces blood sugar spikes – Studies show it can lower post-meal glucose levels by up to 25% and provide metabolic benefits lasting 14 hours.
• Beta-glucan fiber slows glucose absorption – This soluble fiber creates a gel-like substance that delays sugar absorption and improves insulin sensitivity.
• Zero calories with heart health benefits – Barley tea contains no calories while reducing cholesterol by 14-20% and supporting cardiovascular health in diabetics.
• Simple preparation, proven dosage – Steep roasted barley kernels for 5-10 minutes; consume around 6 grams daily for optimal blood sugar control.
• Avoid if gluten-sensitive – People with celiac disease or gluten sensitivity must avoid barley tea entirely due to its gluten content.
When incorporated thoughtfully into a diabetes management plan, barley tea offers a research-backed, natural approach to supporting stable blood sugar levels while providing additional cardiovascular and digestive health benefits.
What Is Barley Tea and Why It Matters for Diabetics
What barley tea is made from
Barley tea is an infusion made by steeping roasted barley kernels in hot water. Known as boricha in Korea and mugicha in Japan, this caffeine-free beverage has been a household staple across Asia for generations. The preparation starts with whole barley grains that are roasted until they develop a deep brown color and nutty aroma.
Traditionally, the tea uses whole roasted non-hulled barley, which releases a deeper roasted flavor and slightly earthy taste. Modern versions include convenient tea bags containing ground roasted barley that brew faster and produce a lighter, clearer infusion. Unlike traditional tea made from Camellia sinensis leaves, barley tea contains no tea leaves at all, making it an herbal infusion rather than a true tea.
The brewing process is simple: boil water, add roasted barley kernels, simmer for about five minutes, then strain. You can serve it hot straight from the kettle or chill it in the refrigerator, where it keeps well for 3-4 days. Barley tea is essentially calorie-free, though trace amounts of calories and carbohydrates may be present depending on the brew’s strength.
Nutritional profile of barley
Barley (Hordeum vulgare) ranks as the fourth most produced grain worldwide and contains a nutritional composition particularly relevant for diabetes management. One-half cup of uncooked hulled barley provides 354 calories, 73.5 grams of carbohydrates, and 17.3 grams of fiber. Among all cereal grains, barley contains the most fiber, with this fiber distributed throughout the entire kernel rather than just the outer bran layer.
The grain delivers substantial amounts of essential nutrients. A half-cup serving provides 43% of the Reference Daily Intake for thiamine, 33% for magnesium, 26% for phosphorus, and 97% for manganese. Barley also supplies 20% of daily iron needs, 18% of zinc, and 54% of selenium.
The dominant fiber type in barley is beta-glucan, a soluble fiber that forms a gel when combined with fluid. This specific fiber slows sugar absorption by binding with it in your digestive tract. Pearled barley, while technically not a whole grain because the hull and bran are removed, still contains beta-glucans since these compounds are found in the main kernel (endosperm).
How much of these nutrients transfer into brewed barley tea remains unclear, as the roasting and steeping process affects nutrient infusion rates. The whole barley kernels left after brewing are edible and packed with fiber, making them a nutritional supplement you can consume rather than discard.
Low glycemic index explained
The glycemic index (GI) ranks carbohydrate-containing foods on a scale from 0 to 100 based on how quickly they raise blood sugar levels after consumption. Foods are categorized as low GI (1 to 55), medium GI (56 to 69), or high GI (70 and higher). Low GI foods produce a slower, more gradual rise in blood sugar levels, helping maintain stable energy and reduce hunger.
Barley scores exceptionally well on this scale. Pearl barley has a GI of 30, placing it firmly in the low category. The University of Sydney reports a GI of 35 for pearled barley boiled for 60 minutes. Barley’s score of 28 is the lowest of all grains, lower even than oats. For comparison, white rice has nearly the same blood sugar effect as pure table sugar, while barley raises blood sugar only 28% as much as pure glucose.
Processing affects barley’s GI significantly. Whole-grain barley boiled for 25 minutes had a GI of 21, while pearled barley measured 58. Given that dietary fiber content heavily influences GI values, whole grain barley tends to have a lower glycemic index than processed varieties.
What Research Says About Barley and Blood Sugar Control
Clinical studies on barley and diabetes
Multiple clinical trials confirm barley’s effectiveness for blood sugar management across different diabetic populations. In a study with 10 type 2 diabetic patients, replacing 50% of white rice with high beta-glucan barley reduced the incremental area under the curve for plasma glucose from 4,468.5 to 3,345.0 mg·min/dL over 180 minutes. The same study showed C-peptide levels at 180 minutes dropped significantly, indicating reduced insulin demand.
A larger trial involving 29 type 2 diabetic patients and 15 individuals with normal glucose tolerance found that high beta-glucan barley decreased both plasma glucose and C-peptide levels in meal tolerance tests. Further, continuous glucose monitoring revealed that barley consumption led to significant decreases in 24-hour standard deviation of blood glucose and mean amplitude of glycemic excursion in diabetic patients.
Research on pre-diabetic postmenopausal women showed that consuming 60 grams of barley savigh daily (20 grams before each meal) for four weeks reduced fasting blood sugar from 109.31 to 102.93 mg/dL. Two-hour postprandial blood sugar dropped from baseline levels of around 143 mg/dL to 127 mg/dL after just two weeks.
Even in type 1 diabetes, barley shows promise. Adolescents consuming 6 grams per day of oat beta-glucan experienced lower maximal, mean, daytime, and nighttime blood glucose levels. Premeal and postmeal blood glucose levels reached their lowest points at this dosage, with significantly delayed peak glucose times.
How beta-glucan affects glucose levels
Beta-glucan works through multiple biological pathways. The soluble fiber delays gastric emptying by increasing viscosity in the small intestine, which slows dietary glucose absorption. When you consume beta-glucan, it forms a gel-like substance that binds to ingested sugars and changes the intestinal environment.
The molecular weight and viscosity features of beta-glucan drive its blood sugar-lowering effects. Studies show that beta-glucan consumption results in lower blood glucose at 15, 30, and 45 minutes after glucose loading, though levels may be slightly higher at 90 minutes. This creates a flatter plasma glucose response curve, reducing hunger caused by rapid blood sugar drops.
Beta-glucan also activates the PI3K/Akt signaling pathway, which plays a role in diabetes pathogenesis. Decreased PI3K/Akt activity contributes to diabetes development, and beta-glucan helps restore this pathway through various receptors.
Postprandial blood sugar reduction
Barley dietary fiber significantly delays postprandial blood glucose increases. In healthy adults, barley fiber consumption reduced both blood glucose and insulin area under the curve at all time intervals, with maximum blood glucose concentration dropping by 24.7 points. Maximum insulin concentration decreased by 28.3 points.
A systematic review found that doses around 6 grams per person per day for at least four weeks were sufficient to improve blood glucose levels in individuals with diabetes. Lower doses consumed for 12 weeks or longer also produced metabolic benefits.
Insulin sensitivity improvements
Barley consumption stimulates synthesis of both GLP-1 and short-chain fatty acids, which improve insulin sensitivity. In a 12-week trial with type 2 diabetic subjects consuming 5 grams daily of oat beta-glucan, HbA1c decreased along with insulin, C-peptide, and HOMA levels. GLP-1 and PYY levels differed significantly between beta-glucan and control groups.
Key Health Benefits of Barley Tea for Diabetics
Slows glucose absorption
The fiber in barley creates increased viscosity in your gut, which slows stomach emptying and keeps blood sugar stable. This viscous gel-forming effect delays carbohydrate digestion rates, particularly when consuming high glycemic index foods. Soluble barley fiber may also reduce food digestibility by regulating water availability within your digestive system. Beyond immediate effects, colonic fermentation of barley fiber after meals contributes to improved postprandial glycemia in subsequent meals.
Supports weight management
Barley tea delivers zero calories and zero carbohydrates per 100 grams, making it an effective choice for weight loss. The combination of high fiber and protein content helps you feel full and stay full considerably longer than processed grains. Studies from Lund University found that metabolism improvements lasted up to 14 hours after consuming barley, with notable increases in gut hormones that regulate both metabolism and appetite. These appetite control benefits stem from beta-glucan’s ability to slow digestion, preventing the rapid blood sugar drops that trigger hunger.
Improves heart health
Barley consumption produces significant cardiovascular benefits for diabetics, who face 2-4 times higher likelihood of developing cardiovascular diseases compared to healthy individuals. Research shows that consuming barley products providing 3-6 grams of beta-glucan daily reduces total cholesterol by 14-20% and LDL cholesterol by 17-24%. Eating just 3.6 grams of barley daily as a dietary fiber source reduces heart disease risk. The cholesterol-lowering mechanism works through beta-glucan binding to cholesterol in your digestive tract, preventing absorption and promoting elimination. Some research suggests barley consumption may lower blood pressure, another major factor in heart disease.
Enhances digestive function
Barley tea stimulates gastric fluid secretion, which aids in breaking down food more efficiently after meals. The soluble fiber acts as a prebiotic, feeding beneficial gut bacteria and promoting a healthy microbiome. Participants in barley studies showed increased levels of good bacteria, particularly when dietary patterns included regular barley intake. Your body needs digestive fiber to move food through your stomach and bowels effectively. The hydration component in barley tea combined with high fiber concentration supercharges your body’s ability to process toxins and eliminate water weight.
Reduces inflammation
Barley consumption triggers an increase in hormones that help reduce chronic low-grade inflammation. Alkylpyrazines, aromatic compounds created during the roasting process, exhibit anti-inflammatory activity in the gut lining. These anti-inflammatory properties could help prevent cardiovascular disease and diabetes development over time.
How to Prepare and Use Barley Tea for Diabetes Management
Preparation methods
Preparing barley tea starts with roasting raw barley kernels. You can roast them in a dry skillet over medium heat for about 10 minutes, stirring frequently until they reach a deep brown color. Alternatively, roast barley in a preheated oven without oil until lightly browned. Some studies used commercial roasters at 188°C for 16 minutes.
For brewing, add 3-5 tablespoons of roasted barley per 8 cups of water. Bring water to a boil, then add the roasted kernels and simmer for 5-10 minutes. A longer steep of 15-20 minutes produces stronger flavor. After brewing, strain out the kernels and serve the tea hot or refrigerate it for cold consumption.
Tea bags offer convenience. Steep one bag in boiling water for about 10 minutes, squeeze out the essence using tongs, then discard the bag. The tea keeps in your refrigerator for up to 4 days.
Cold brewing takes 1-2 hours using room temperature water, significantly faster than other cold-brewed teas. For an overnight method, bring roasted barley and water to a boil, turn off heat, cover, and steep at room temperature.
Recommended daily intake
Research on barley and diabetes used doses around 6 grams per day for at least four weeks to improve blood glucose levels. Diabetic patients should follow the principle of moderate consumption. Excessive intake may lead to blood sugar fluctuations detrimental to disease stability. There are no known side effects from barley tea, so you can drink it throughout the day. However, in light of potential interactions with diabetes medications, moderation remains advisable.
Best time to drink barley tea
The research showing metabolic benefits lasting up to 14 hours suggests consuming barley tea with or before meals for optimal blood sugar control. Since beta-glucan slows glucose absorption, drinking it alongside carbohydrate-rich meals may blunt postprandial spikes.
Barley tea vs barley water vs whole barley
Barley water differs from barley tea in that the grains may be stirred in rather than strained out. Unstrained barley water delivers more fiber, vitamins, and minerals. Whole roasted kernels take longer to brew but produce more well-rounded, smoother taste compared to tea bags. Tea bags contain crushed kernels that brew faster but lack flavor depth. The roasted barley kernels remaining after brewing are edible and fiber-rich, offering additional nutritional value you can consume rather than discard.
Potential Side Effects and Precautions
Who should avoid barley tea
People with celiac disease or gluten sensitivity must avoid barley tea entirely, as barley contains gluten and triggers autoimmune responses in those conditions. The grain contains approximately 7.2 grams of gluten per 100 grams, specifically hordeins proteins. Beyond celiac disease, consuming barley might cause allergic reactions in people sensitive to other cereal grains, including rye, wheat, oat, corn, and rice. Allergies to grass also create potential cross-reactivity risks.
During pregnancy, barley in food amounts is safe, but larger medicinal quantities lack sufficient safety data. Barley sprouts are possibly unsafe during pregnancy and should not be consumed in high amounts.
Possible digestive issues
Barley tea may cause gas, bloating, and an unpleasant taste as side effects. Rapid increases in fiber intake typically cause temporary digestive discomfort, so gradual introduction helps your system adjust. However, studies monitoring digestive symptoms in diabetes patients found no increase in digestive issues from barley-mixed rice intake.
Gluten concerns
Barley definitively contains gluten and is not suitable for gluten-free diets. All barley products, including barley malt, malt extract, and pearl barley, contain gluten. For those with celiac disease, eating barley causes poor nutrient absorption and intestinal damage.
Interactions with diabetes medications
No interactions were found between metformin and barley. However, high-fiber foods can affect glucose levels, so monitor blood sugar changes when combining barley tea with diabetes medications.
Is Barley Tea Good for Diabetics? Final Thoughts
Barley tea offers compelling evidence as a natural addition to diabetes management strategies. Research confirms its ability to reduce blood sugar levels, improve insulin sensitivity, and provide lasting metabolic benefits for up to 14 hours. As well as glucose control, you’ll gain heart health improvements and weight management support.
The preparation is straightforward, and you can start with around 6 grams daily for optimal results. Under those circumstances where you have celiac disease or gluten sensitivity, however, you must avoid barley entirely. Otherwise, this zero-calorie beverage represents a simple, research-backed tool I recommend exploring alongside your current diabetes management plan. Just remember to monitor your blood sugar levels when you first introduce it.
Q1. Is barley tea safe for people with diabetes to drink? Yes, barley tea is safe and beneficial for most diabetics. Research shows it can help reduce blood sugar levels and improve insulin sensitivity. However, you should monitor your blood glucose when first introducing it, especially if you’re taking diabetes medications. People with celiac disease or gluten sensitivity should avoid it entirely.
Q2. How can I naturally lower my A1C levels? Natural approaches to lowering A1C include consuming low glycemic index foods like barley, increasing fiber intake, maintaining regular physical activity, managing portion sizes, and staying hydrated. Barley specifically has been shown to reduce fasting blood sugar and improve metabolic function for up to 14 hours after consumption.
Q3. Why is barley tea a popular beverage in Korea and Japan? Barley tea is a household staple in Korea and Japan because it’s naturally caffeine-free, making it suitable for drinking at any time of day, including before bed and for children. It provides hydration with a pleasant nutty flavor, contains zero calories, and offers health benefits without the stimulating effects of traditional teas.
Q4. How much barley tea should diabetics drink daily? Research suggests consuming around 6 grams of barley per day for at least four weeks to see improvements in blood glucose levels. There are no known side effects from barley tea, so you can drink it throughout the day. However, moderation is advisable, and you should follow the principle of moderate consumption to avoid blood sugar fluctuations.
Q5. Does barley tea contain gluten? Yes, barley tea contains gluten because it’s made from barley grains, which contain approximately 7.2 grams of gluten per 100 grams. This makes it unsuitable for people with celiac disease or gluten sensitivity. All barley products, including barley tea, barley malt, and pearl barley, contain gluten and should be avoided by those following a gluten-free diet.
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