Barley

Move over oatmeal. Ounce-per-ounce barley packs more fiber than almost any other grain. Plus, it’s effective for preventing spikes and dips in blood sugar that send you searching for a snack. First, it boasts a low glycemic index, so its carbohydrates are released slowly into your bloodstream. Then, it’s loaded with beta-glucan, a cholesterol-lowering fiber that also helps regulate blood sugar. Whip up a big batch at the beginning of the week and toss it into salads, soups, and stews. It blends well with pungent ingredients like peppery arugula, as in the recipe below.

View Recipe: Mediterranean Barley with Chickpeas and Arugula