Eating barley helps people feel fuller longer, as well as help prevent diabetes and cardiovascular disease, according to a new study.

According to Swedish researchers, the cereal grain barley can rapidly improve people’s health because of a special mixture of dietary fibers the grain contains.

The study was conducted with healthy middle-aged people who were asked to eat bread largely made out of barley kernels (up to 85 percent) for three days -- at breakfast, lunch and dinner. Approximately 11-14 hours after their final meal of the day participants were examined for risk indicators of diabetes and cardiovascular disease.

When the special mixture of fibers contained in the barley kernel reached the gut it stimulated an increase of good bacteria and the release of important hormones.  As a result, the barley eater’s metabolism improved for up to 14 hours, with additional benefits such as decreases in blood sugar and insulin levels, as well as improved appetite control, they found. 

"It is surprising yet promising that choosing the right blend of dietary fibers can -- in a short period of time -- generate such remarkable health benefits", says Anne Nilsson, one of the researchers involved in the study, which appears in the British Journal of Nutrition.

The researchers hope that this knowledge about barley will translate into more stores stocking food products containing barley, so that people are encouraged to use it in meals, for example in salads, soups, stews, or as an alternative to rice or potatoes.

In the meantime, the researchers suggest taking these steps:

• Avoid white flour
• Choose bread with as much whole grains as possible. Feel free to mix with other grains, for example rye
• Add barley kernel grains in soups and stews
• Replace for example white rice with cooked barley
• Eat beans and chickpeas with your meal, as these foods, like barley have a good blend of dietary fibers and, like barley, do not stimulate appetite and have positive health effects.