Barley instead of white rice
Barley brings soluble fibre with it, white rice does not. Same preparation, only a slightly longer cooking time.
Order of magnitude
Replace the side of white rice with pearl barley or barley groats, two to three times a week.
No barley-versus-rice pool. The beta-glucan papers belong to the fibre lever and are not read here as a swap percentage.
Effects in detail
Each row is a directed edge from our database, with range, latency, evidence grade and the condition under which it applies at all.
| Marker | Effect | Latency | Mode of action | Outcome | Evidence | Condition | Sources |
|---|
What this measure costs
Counteracting effects of the same measure.
No counteracting effect is on file for this measure. That does not mean there is none, only that we found no defensible edge.
Moves without implying progress
Informational or no established effect: the marker moves or was checked, and that is not progress.
| Marker | Effect | Latency | Mode of action | Outcome | Evidence | Condition | Sources |
|---|---|---|---|---|---|---|---|
| Fasting glucose | checked, nothing happens. No established effect Ho 2016 and Whitehead 2014 pool oat beta-glucan, not barley versus white rice. No glucose size of its own for this swap. | not specified | postprandial | no | Evidence grade C | applies regardless of the starting value | |
| LDL cholesterol | checked, nothing happens. No established effect The fibre lever LDL figures apply to dosed beta-glucan, not to a rice-versus-barley side. Kept as a no-effect row so those lever figures are not copied here. | not specified | chronic | no | Evidence grade C | applies regardless of the starting value | |
| Apolipoprotein B | checked, nothing happens. No established effect Ho 2016 separates LDL and ApoB for oat beta-glucan. No barley-versus-rice estimate. | not specified | chronic | no | Evidence grade C | applies regardless of the starting value |
Sources
Full details of every study the rows above rely on.
Cholesterol-lowering effects of oat beta-glucan: a meta-analysis of randomized controlled trials
Whitehead et al. · American Journal of Clinical Nutrition · 2014 · Meta-analysis
The effect of oat beta-glucan on LDL-cholesterol, non-HDL-cholesterol and apoB for CVD risk reduction: a systematic review and meta-analysis of randomised-controlled trials
Ho et al. · British Journal of Nutrition · 2016 · Meta-analysis