Barley vs wheat flour, which is healthier?

Barley flour is better for managing blood sugar and heart health than wheat flour. Here's why:

• Fibre: Barley has 17.3g of fibre per 100g, much higher than whole wheat (10.7g) or refined wheat (2.4g). Its soluble fibre, beta-glucan, helps lower blood sugar and cholesterol.
• Blood sugar impact: Whole barley grain has a low GI (pearl barley is about 25 to 30 in the University of Sydney GI database). Barley flour in breads and baking usually tests higher, and wheat breads range from medium to high GI.
• Micronutrients: Barley outshines wheat in selenium (+42%), manganese (+34%), and B vitamins like B2 (+106.7%).‍
• Protein: Wheat flour has more protein (5.71g vs. 2.26g per serving), but barley's benefits in glucose control outweigh this for many.

Quick comparison

Barley flour can be a useful swap for people managing diabetes, PCOS or insulin resistance. Use a continuous glucose monitor (CGM) to track how your body reacts to these flours and make informed choices.

Key nutrients in barley vs wheat flour

Here is how the nutrients in barley and wheat flour compare, and how they affect metabolic health.

Fibre content and types

Both flours are good sources of fibre, but the type of fibre they provide differs. Wheat flour is richer in insoluble fibre, which helps with digestion and prevents constipation. On the other hand, barley flour has more soluble fibre, especially beta-glucan, known for its role in managing blood sugar levels and supporting heart health. These differences in fibre types highlight the unique nutritional benefits of each flour.

Protein comparison

When it comes to protein, wheat flour stands out with 5.71g per serving, compared to barley flour's 2.26g, a 153% difference. The types of protein also vary: wheat contains gliadin, while barley contains hordein. This difference is particularly relevant for those with gluten sensitivities, as the proteins can have varying effects on digestion.

Minerals and vitamins

Both flours provide important micronutrients, but their profiles differ significantly. Here's a breakdown of their mineral content:

Barley also provides significantly higher levels of certain vitamins:

• Vitamin B2: 106.7% more than wheat
• Vitamin B6: 64.3% more than wheat
• Folate: 45.5% more than wheat

Barley's higher selenium levels (42% more than wheat) add to its nutrient value.

These nutrient differences play a role in how the body metabolises these flours, a topic that will be further explored in the CGM data analysis.

Want to explore more options? Check out our guide on the healthiest flours for balanced blood sugar in Australia.

Blood sugar effects

Knowing how different flours impact blood sugar is essential for managing metabolic health. The glycaemic index (GI) is a key metric here: it measures how quickly carbohydrates raise blood sugar levels.

Barley and blood sugar

Whole pearl barley has a low GI of about 25 to 30 (University of Sydney GI database). Once barley is milled into flour and baked, the GI rises, so check the tested GI of the specific product. Hulled barley contains 17.3g of fibre per 100g.

These benefits come from its high levels of beta-glucan and soluble fibres, which help keep post-meal blood sugar levels steady.

Looking for practical tips? Don’t miss our guide to healthy blood sugar levels.

Wheat and blood sugar

Wheat flour, on the other hand, tends to cause a sharper increase in blood sugar. White wheat flour has a GI between 70 and 85, leading to quick spikes in glucose levels. Whole wheat flour is somewhat better, with a GI ranging from 50 to 70, but it still raises blood sugar faster than lower-GI options like barley.

CGM data analysis

Research on barley's nutritional benefits over wheat flour shows how its composition can improve blood sugar control. A study conducted at Saiseikai Yokohamashi Tobu Hospital analysed 24-hour glucose patterns in individuals with normal glucose tolerance to evaluate blood sugar levels after meals.

The study found that participants consuming a barley-enriched diet experienced notable improvements: their average blood glucose dropped (from 5.26 to 5.07 mmol/L), 24-hour glucose variability decreased (from 0.63 to 0.47 mmol/L), and their incremental area under the curve (IAUC) over 180 minutes was reduced (2,352.0 vs. 3,209.0 mg·min/dL).

These effects are attributed to barley's high β-glucan content (7.2 g per 100 g), which slows down carbohydrate digestion and absorption.

Here’s a quick breakdown of the findings:

These findings underline barley's potential in managing blood sugar levels, making it a better choice compared to higher-glycaemic foods. This aligns with the earlier discussion of barley's benefits in promoting stable blood glucose levels.

How to use each flour

Simple ways to cook with barley and wheat flour for better blood sugar balance and nutrition.

Cooking with barley flour

Barley flour is a great option for recipes aimed at balancing blood sugar levels. For a quick homemade barley bread, mix barley flour with baking powder, salt, olive oil, and water. Bake it at 230°C for about 20 minutes.

Want a hearty breakfast? Make barley porridge using ground pearl barley, milk, walnuts, dates, honey, and roasted blueberries.

Cooking with wheat flour

Whole wheat flour can be a good choice for managing glucose levels. For an added nutritional boost, mix it with barley flour when making breads, noodles, or other baked goods. These combinations can help you make smarter choices for your diet while keeping an eye on glucose trends.

Vively CGM program for tracking how flours affect blood sugar

Flour choices can have a big impact on blood sugar, and it’s not always obvious from the label. With Vively’s CGM (Continuous Glucose Monitoring) program, you can track your body’s real-time response to flours like barley and wheat, giving you personal insights to make better decisions.

As shown in the chart above, regular wheat flour caused a glucose spike up to 7.1 mmol/L, while barley flour kept blood sugar much steadier at 5.0 mmol/L in this example. This kind of data can help you personalise your diet and choose ingredients that support stable glucose levels.

With Vively, you can:

• See how different flours impact your glucose
• Get personalised feedback and meal insights
• Have a dietitian go through your CGM report with you (CGM + dietitian review, $249)
• Build healthier, more balanced eating habits

By using Vively, you can take the guesswork out of your food choices and better support your metabolic health.

Conclusion

Barley stands out as a better option than wheat for managing blood sugar levels. Its higher beta-glucan content offers metabolic benefits, while its greater fibre levels and ability to retain nutrients like thiamine and riboflavin during processing make it a strong choice.

Continuous glucose monitoring (CGM) supports these findings, showing that switching from refined grains to barley-based options can stabilise glucose levels. This highlights the importance of tracking individual responses to foods for better decision-making.

Both barley and wheat flours contain gluten, so people with coeliac disease or gluten sensitivity need other ingredients. Personalising your diet to account for sensitivities and metabolic needs is key.

Want to see where your own markers sit? The Baseline Health Check measures 70+ biomarkers and explains your results against optimal ranges.