Instead of white rice, opt for barley. This grain has been found to reduce rising blood sugar levels after eating a meal by as much as 70 percent, and it can keep your blood sugar levels lower and steadier for several hours after eating them.
Why? – It’s because barley contains a high level of soluble fiber, as well as other compounds, which can drastically slow digestion and slower the digest of this carbohydrate.
You can add barley to your soups, serve it up as a dish alongside your favorite main dish, or use it as the foundation for stir fry instead of rice.