Certain types of nutritious bread, such as sprouted, whole grain, and sourdough, have really captured our attention recently.
Rye bread, on the other hand, is a tried-and-true bread that deserves more attention.
This Nordic staple dish is steadily gaining popularity among those who are concerned with their health and well-being.
So how healthy is rye bread (see also ‘Is Rye Bread Gluten Free?‘)? Keep reading to find out!
Varieties
Rye bread is often prepared using rye flour in addition to rye grains.
It can take many different forms, depending on the combination of grains used.
Here are the most popular types of rye bread:
- Light Bread – This variation is crafted using solely white rye flour, which is produced by grinding the endosperm of rye grain. Rye grain endosperm is the grain’s starchy center.
- Dark Bread – This is produced by grinding whole rye grains together. Dark rye flour is sometimes made by coloring white rye flour with instant coffee, cocoa powder, or molasses. White rye flour is the base for making dark rye flour.
- Marbled Bread – This variant is created by rolling together light and dark rye dough.
- Pumpernickel Bread – This loaf is created using entire rye grains that have been roughly milled (see also ‘Is Pumpernickel Whole Grain?‘).
It didn’t take long for rye to establish itself as a legitimate cereal crop thanks to its high tolerance for growing in cooler environments.
Because rye flour is heavier and darker than most other types of flour, the bread it makes is heavier, denser, and darker.
It has flavors that hint at mushrooms and earthy greens.
Because it has far less gluten than whole wheat flour or all-purpose flour and absorbs eight times its weight in water, some loaves made with rye have a dense, sticky texture.
What Are The Health Benefits?
Rye is packed with a wide variety of vitamins and minerals, including magnesium, phosphorus, and potassium, as well as antioxidants.
On the other hand, the fact that rye bread is inherently high in fiber is one of the primary selling points of this product.
A single slice of rye bread contains approximately two grams of fiber, which is pretty impressive for bread.
Because of the high fiber content, it’s considered to be a heart-healthy grain that can help reduce both blood pressure and cholesterol levels.
It has a longer transit time in the digestive system, which is helpful for gut health, and it can only be partially digested.
Because of the high fiber content, you will feel fuller longer, which might be useful for maintaining a healthy weight.
This is another advantage of eating high-fiber foods like oats, chia seeds, and black beans.
Other Benefits
Here are a few other ways that rye bread can be good for you.
Good For Heart Health
As rye bread consumption has been related to lower levels of heart disease risk factors, including cholesterol and blood pressure, adding it to your diet may help if you suffer from these issues.
Rye bread is more effective at lowering cholesterol levels in men than wheat bread.
Rye bread reduced total and LDL (bad) cholesterol by up to 14% and 12%, respectively, but wheat bread only reduced total cholesterol by 8%.
This effect is probably caused by the high content of soluble fiber that rye bread has.
Soluble fiber is a type of indigestible fiber that forms a gel-like substance in your digestive tract and can help remove cholesterol-rich bile from your blood and body.
Helps Regulate Blood Sugar
Controlling blood sugar is essential for everyone, but it’s particularly important for people who have type 2 diabetes and those who are unable to make enough insulin.
Insulin is a hormone that regulates your blood sugar levels.
Rye bread possesses many properties that can assist in the regulation of blood sugar.
Rye bread is loaded with phenolic chemicals like ferulic acid and caffeic acid, both of which may help block the release of sugar and insulin into the bloodstream.
Keeps Digestive Tract Healthy
Eating rye bread has been shown to aid digestion in a variety of different ways.
First, it’s a good source of fiber, which helps maintain regular bowel movements.
The fiber found in rye bread can also increase the amounts of short-chain fatty acids in your plasma, such as butyrate.
These short-chain fatty acids have been associated with a variety of health benefits, such as weight loss, reduced levels of blood sugar, and protection against colon cancer.
What To Look For When Shopping For Rye Bread
It’s safe to assume that rye bread is always made with whole grains because of its dark hue, which gives the appearance of a loaf made with whole grains.
Look for the words “whole rye” or “rye berries” on the packaging, as this will guarantee that you are purchasing whole-grain rye.
For improved rising, many rye breads on the market today are made using a combination of light, medium, or dark rye flour and flour with a higher protein content, like wheat.
In situations where you have the choice between regular rye and rye sourdough, the healthiest option is to choose the latter.
The fermentation process will assist in the breakdown of the gluten, and the end product may have increased antioxidant capabilities.
Is Rye Bread Gluten Free?
No, rye bread is not gluten-free because it contains rye flour.
Rye, like wheat, is a source of gluten, which, if you have a condition that affects your digestive system, such as Celiac disease, can wreak havoc on your insides.
Rye bread, on the other hand, doesn’t include wheat germ agglutinin (WGA), which is a tiny lectin that’s responsible for the wheat’s inflammatory and anti-insulin qualities.
Rye bread is an option worth considering if you want to reduce the amount of gluten you consume but don’t have any type of gluten intolerance.
Summary
Rye bread has been associated with a variety of potential health benefits, including decreased inflammation, improved blood sugar regulation, enhanced heart and digestive health, and decreased risk of obesity.
It’s also filled with vitamins and minerals that you need to keep all of your insides healthy.
