It appears Britons are on the hunt for ways to reduce blood sugar levels naturally, with searches for the best hacks shooting up a remarkable 650 per cent over the past three months.
Although oats have long dominated the morning meal conversation, certain varieties of barley actually contain higher levels of beta-glucan, the soluble fibre linked to reductions in harmful LDL cholesterol when consumed as part of a regular diet.
Sarah Fancourt, Lead Nutritionist at Gousto, explains why barley ranks among nature’s most abundant cholesterol-lowering foods: “Barley is one of the richest natural sources of beta-glucan, the same cholesterol-lowering soluble fibre found in oats.”
The mechanism behind its effectiveness lies in how beta-glucan behaves during digestion.
Barley is counted among the most effective cholesterol-lowering foods out there
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Sarah noted: “It forms a gel-like substance in the gut that helps reduce the amount of cholesterol absorbed into the bloodstream”.
Health experts recommend a daily intake of approximately 3g of beta-glucan from sources such as oats and barley to achieve cholesterol-lowering benefits within a balanced diet.
In fact, a 2024 meta-analysis published in Taylor & Francis online found that eating three grams of barley a day could cut LDL cholesterol by up to 15 per cent within eight weeks, making it one of the most effective natural dietary tools for heart health.
But Sarah suggests that dietary improvements often hinge on modest, consistent changes, and less on major overhauls.
She adds that those considering the switch may want to note that barley contains gluten, making it unsuitable for individuals with gluten sensitivities.
“Including more soluble fibre in meals is a great place to start. If you’re eating more fibre, you also need to drink more water,” she advised.
Beyond barley and oats, she recommends beans, lentils, nuts and seeds as additional fibre sources, alongside fruit, vegetables and healthy fats like olive oil or avocado.
Though barley typically features in hearty soups and stews, it proves equally suited to the breakfast table.
Sophie Nahmad, Lead Recipe Developer at Gousto, champions its morning potential.
Barley contains beta-glucan, the same cholesterol-lowering soluble fibre found in oats
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“Cooked barley has a naturally creamy texture and a slightly nutty flavour,” says Nahmad. “It’s really easy to make and works beautifully as a breakfast bowl topped with fruit, yoghurt, and nuts.”
Its preparation is straightforward for home cooks, making it a practical alternative for those seeking to enhance their morning routine and support cardiovascular health through simple dietary adjustments.
