Rye bread is an excellent
alternative to regular white bread and wheat bread.
Compared
to regular white bread and wheat bread, rye bread is darker in color, richer in
flavor, and earthier, which is one of the reasons why many people like it.
In
addition, it has been linked to a variety of potential health benefits,
including better control of blood sugar and improved heart and digestive
health.
This
article reviews the nutritional content and health benefits of rye bread.
Variety
Rye bread
is usually made from a mixture of rye flour and rye grains (Secale creme).
It
comes in many forms, depending on the combination used, including:
- Light rye bread. This variety is
made only from rye flour, which comes from the starch kernel of the ground
rye grain endosperm, the rye grain.
- Rye bread. This type is made from ground whole rye grains. Sometimes,
rye flour is made from white rye flour colored with cocoa powder, instant
coffee, or molasses.
- Marble rye bread. This version is made from light and dark rye
dough rolled together. Sometimes, dark rye dough is made from
light-colored rye dough colored with cocoa powder, instant coffee, or
molasses.
- Pumpkin bread. This bread is made from coarsely ground whole rye
grains.
In the United
States, commercially manufactured light and dark rye bread are often made by
mixing it with wheat flour.
Compared
to regular white bread and whole wheat bread, rye bread tends to be thicker,
darker in color, stronger in flavor, sour, and earthy.
Rye
flour contains less gluten than wheat flour, which is why bread is denser and
not as tall as regular wheat bread.
However,
given that it still contains gluten, it is not suitable for people with celiac
disease or gluten sensitivity.
Summary: rye bread
is made from a mixture of rye flour and grains, depending on the type of bread.
They are denser, darker, and have a stronger flavor than regular white and
wheat bread.
Nutritional composition
Rye
bread is high in fiber and impressive in nutrient content.
That
said, the exact composition depends on the amount of rye flour used, and dark
rye bread contains more rye flour than light flour.
On
average, 1 slice (32 g) of rye bread provides the following nutrients (1):
- calories: 83
- protein: 2.7
g
- carbohydrates: 15.5 g
- fat: 1.1
g
- fiber: 1.9 g
- Selenium: 18%
of the Daily Value (DV)
- Thiamine: 11.6%
of DV
- Manganese: 11.5% DV
- Riboflavin: 8.2% of DV
- Nicotinic acid: 7.6% of DV
- Vitamin B6: 7.5% of DV
- Copper: 6.6% of DV
- Iron: 5%
of DV
- Folic acid: 8.8% of DV
Rye
bread also contains small amounts of zinc, pantothenic acid, phosphorus,
magnesium, calcium, and other micronutrients.
Rye
bread is generally more fiber-rich than regular bread such as white and
whole-wheat bread and provides more micronutrients, especially B vitamins (1, 2, 3).
What's
more, studies have shown that pure rye bread tends to feel more full and has
less effect on blood sugar levels than white bread and wheat bread (4, 5).
Summary: Rye
bread is rich in nutrients, especially fiber and B vitamins. It may feel more
satiety than white bread or wheat bread and has less of an impact on blood
sugar levels.
Potential health
benefits
Eating
rye bread may benefit your health in many ways.
May improve
heart health
Adding
rye bread to your diet may improve several aspects of heart health, as studies
have linked their intake to lower levels of heart disease risk factors.
For
example, an 8-week study of 40 people compared the effects of 2a 0% daily
intake of calories from rye or wheat bread on blood cholesterol levels.
The
researchers found that rye bread was more effective at lowering cholesterol
levels in men than wheat bread and reduced total cholesterol and LDL (bad)
cholesterol by 14 percent and 12 percent, respectively. (6）。
This
effect may be due to the high content of soluble fiber in rye bread, a
hard-to-digest fiber that forms a gelatinous substance in the digestive tract
that can help clear cholesterol-rich bile from the blood and body.
studies
have shown that regular intake of the soluble fiber reduces total cholesterol
and LDL (bad) cholesterol by 5-10% in as little as 4 weeks. (7）。
May help
control blood sugar
Blood
sugar control is important for everyone, especially people with type 2 diabetes
and people who cannot produce enough insulin, a hormone that regulates blood
sugar levels.
Rye
bread has a variety of qualities that help control blood sugar (5).
First,
it is rich in soluble fiber, which helps slow the digestion and absorption of
carbohydrates and sugars through the digestive tract, leading to a gradual
increase in blood sugar levels (8).
Rye
bread also contains phenolic compounds such as ferulic acid and caffeic acid,
which slow the release of sugar and insulin into the bloodstream, further
helping to control blood sugar. (9）。
For
example, a study of 21 healthy adults found that eating rye dinners with
supplemented-resistant starches helped slow the release of sugar and insulin
into the bloodstream. In addition, it raises the level of satiety hormones,
allowing people to maintain satiety for longer (10).
However,
regular rye did not have a significant effect on blood sugar levels, although
it did increase satiety (10).
Helps with
digestive health
Rye
bread can help improve your digestive health in several ways.
First, it
is a good source of fiber that can help keep bowel movements regular. Soluble
fiber absorbs moisture and helps the stool stay soft and makes it easier to
drain (11).
In
fact, a study of 51 constipated adults found that rye bread was more effective
at treating constipation than whole-grain bread and laxatives, and had no side
effects. (12）
Other
studies have shown that rye bread fiber can raise levels of short-chain fatty
acids such as butyric acid in the blood.
These
short-chain fatty acids have been linked to a variety of benefits; including
weight loss, lower blood sugar levels, and colon cancer prevention. (13, 14, 15）。
Helps you
stay full longer
Numerous
studies have shown that the filling of rye bread is incredible (9, 16, 17).
This
may be because of its high content of soluble fiber, which can help you stay
full for a long time (18, 19, 20).
For
example, a study of 41 participants found that people who ate whole-grain rye
bread felt fuller later in the day and consumed fewer calories than those who
ate refined wheat bread (16).
Other
potential benefits
In
addition to those listed above, rye bread provides some additional potential
health benefits.
While
they are supported by less research and weaker evidence, they include the
following:
- May reduce inflammation. One human study
linked intake of rye bread to lower inflammatory markers, such as
interleukin 1 β (IL-1β) and interleukin 6 (IL-6). (21）。
- Certain cancers can be prevented. Inhuman and test-tube studies, rye intake has
been linked to a reduced risk of a variety of cancers, including prostate,
colorectal, and breast cancer. (14, 22, 23, 24）。
Summary: rye
bread has been linked to many potential health benefits, including weight loss,
reduced inflammation, better control of blood sugar, and improved heart and
digestive health.
Possible disadvantages
of rye bread
While
rye bread is generally healthy, it may have some drawbacks, including:
- Contains antinutrients. Rye bread,
especially the lighter varieties, contains phytic acid, an anti-nutrient
that may hinder the absorption of minerals such as iron and zinc in the
same meal. Still, antinutrients are not an issue for people who follow a
balanced diet (25).
- This may result in bloating. Rye is rich in fiber and gluten, which can cause
bloating in people who are sensitive to these compounds.
- Not suitable for gluten-free diets. Rye bread contains gluten and is therefore not
suitable for people on a gluten-free diet, such as those with celiac
disease.
- Probably a lot of added sugar. In some parts of the world, rye bread has a lot
of sugar added to enhance its taste. Added sugar is unhealthy and adds
unnecessary calories to your diet.
Summary: rye
bread has several potential drawbacks. It is not suitable for a gluten-free
diet, may cause bloating, may be high in sugar, and contains anti-nutrient
substances such as phytic acid, which may affect the absorption of minerals.
How to make rye bread
Fresh
rye bread can be made at home with very few ingredients.
The
following ingredients and proportions are used to make lighter rye bread:
- 1.5 tsp. instant dry yeast
- 1.5 cups (375 ml) of warm water
- 1 teaspoon salt
- 1.5 cups (200 g) rye flour
- 1.5 cups (200 g) whole wheat flour
- 1 tsp. coriander seeds (optional)
Here is
a quick overview of how to make rye bread:
1. Mix
the yeast, salt, rye flour, wheat flour, and water in a bowl. Rye flour is very
dry, so if the dough looks too dry, you can add more water. Knead until smooth.
Note that rye dough is not as elastic as wheat dough.
2.
Place the dough in a bowl coated with a
little oil, cover with plastic wrap and let the dough ferment to twice its
size. This takes 1-2 hours.
3.
Remove the dough from the bowl and shape
it into a smooth oval loaf of bread. If you want to add coriander seeds, please
add them in this step.
4.
place the dough in a bread jar coated
with a little oil, cover with plastic wrap and allow it to ferment again to
twice as large, which takes an additional 1-2 hours.
5.
Preheat the oven to 425°f (220°c). Uncover
the bread, make several horizontal incisions with a knife, and bake for 30
minutes or until it turns black. Remove the bread and let it sit on the cooling
rack for at least 20 minutes before serving.
Summary: rye
bread is easy to make at home. Just follow the steps above and indulge in fresh
homemade rye slices.
Conclusion:
Rye
bread is an excellent alternative to regular white bread and wheat bread.
While
it may cause bloating in sensitive people, and some varieties may have added
sugar, it may offer a variety of benefits.
it
contains more fiber and nutrients — especially b vitamins — and has been linked
to health benefits such as weight loss, better control of blood sugar, and
improved heart and digestive health.
What's
more, it is easy to replace regular white bread or wheat bread to add to your
diet and can be easily made at home.