Barley

When some whole grains, such as wheat and oats, are processed, they lose their fiber content. Not so with barley, which is full of soluble beta-glucan fiber in its whole kernel or refined flour form. Studies show this particular fiber may:

Knock down bad cholesterol--by as much as 17.4%, according to USDA research.

A 2004 study found that adults with moderately high cholesterol levels who went on a low-fat American Heart Association diet began to see an improvement only when barley was added to the menu.

Decrease blood sugar and insulin levels

That makes barley a better choice for people with type 2 diabetes, says a 2005 Agricultural Research Services study.