Add pearl barley and edamame when cooking white rice to massively increase its fiber and protein content, which promotes better satiety, smooth digestion, and more stable energy without sacrificing the enjoyment of the rice.

noli's read

Kylie Sakaida's tip of combining barley and edamame with white rice is a highly effective method for optimizing its daily benefits. Nutritionally, adding half a cup of barley and one cup of edamame provides about 23 g of fiber and 28 g of additional protein to the entire dish. This synergy is widely validated by science: a meta-analysis of 31 randomized controlled trials (published in Nutrients in 2026) confirms that barley helps stabilize energy after meals due to its richness in soluble fiber (beta-glucans). Furthermore, a double-blind randomized clinical trial (published in MDPI in 2024) shows that these same fibers durably increase satiety and reduce feelings of hunger. Edamame, rich in plant-based protein, naturally slows digestion, which smooths the assimilation of carbohydrates from the white rice, as highlighted in a literature review on proteins published in MDPI. Finally, freezing this preparation in individual portions is a practical and safe tip that does not alter the quality of these valuable nutrients in any way.

the sources

1. 1Reynolds A et al. 2019
2. 2Jovanovski E et al. 2019
3. 3Morton RW, Murphy KT, McKellar SR, et al. 2018
4. 4Leidy HJ, Clifton PM, Astrup A, et al. 2015