What is rye?
Rye can be easily grown even in nutrient-poor soils. Unlike wheat, rye grows well in dry and cold climates. Wheat and rye seeds are very similar. However, rye seeds are taller and have a sharper pointed shape. Also, clusters of rye wheat have a larger volume than wheat.
Rye cultivars are produced in a variety of colors from yellowish brown to grayish green. Rye is subject to attack by a special fungus called ergot, which produces toxic alkaloids. Therefore, the grain harvesting process necessarily involves removing the rye seed pulp and cleaning it before the next processing step. By doing so, some of the useful vitamins and minerals are lost. But this process guarantees the removal of potential toxins.
The nutritional value of rye
50 grams of rye contains nutrients including manganese, phosphorus, magnesium, protein, fiber, carbohydrates, fats and so on. Rye is also a good source of B vitamins, including B1, B2, B3, B5, B6 and B9. The darker the rye flour, the higher its fiber content. Rye flour has a lower glycemic index and is recommended for type 2 diabetes. Increasing the viscosity of the food mass leads to a delay in the digestion of starch in rye flour.
Therefore, the increase in blood glucose after consuming rye flour is less than the amount produced from wheat flour. The low glycemic index of rye bread helps maintain a stable blood glucose level, making it a good food for people with type 2 diabetes. An eight-year study by the US Food and Drug Administration found that eating whole grains, mostly rye, was associated with a dramatic 31 percent reduction in the risk of developing type 2 diabetes.
Properties of rye bread for the body
Other benefits Rye bread for health The following can be mentioned:
1- Rye bread is full of fiber
We all know in theory that we should look for high-fiber foods to help with digestion and cholesterol, but finding the right foods to reduce consumption is not always easy. In general, rye bread is very high in fiber and has twice as much fiber as most standard wheat-based breads. The extra fiber in rye bread helps digest food and also makes you feel full for a long time.
2- You stay full for a longer time
Rye bread is widely consumed in Sweden. Because studies in this country have shown that eating this bread as part of breakfast makes you feel less hungry before lunch. The properties of rye bread show that this nutrient helps control your appetite and makes you feel full throughout the day.
3- Reduces gluten consumption
Unfortunately, rye bread still contains some of the most annoying proteins in gluten-free cereals, so those with intolerance or celiac disease should avoid it. However, if you want to reduce your gluten intake without avoiding it, rye can be a good substitute for that morning sweet. Compared to most white breads, rye bread has a lower level of gluten, which is why it is so dense and a great choice for people with low allergies.
4- It is full of nutrients
Nutrients such as iron, magnesium and zinc are the main sources that show the properties of rye bread. If you are deficient in these vital nutrients in your body, you are probably experiencing low energy levels. Rye bread also contains about twice as much white bread as potassium, which is very important for regulating blood pressure. There is more to a slice of bread than just carbs.
5. Helps prevent energy loss
Rye bread has a low glycemic index, which means that eating rye bread does not raise blood sugar levels and then drastically decrease it, which can completely eliminate the feeling of tiredness and boredom a few hours after eating. A study by the American Journal of Clinical Nutrition found that eating high-fiber rye bread was better at stabilizing blood sugar levels than wheat bread.
6- Balances your hormones
Rye bread is full of phytoestrogens, plant compounds that have similar effects to estrogen produced in the body. Eating foods rich in phytoestrogens has been shown to increase estrogen levels in the body and help with hormonal balance.
7- Helps maintain heart health
The properties of rye bread have been proven in heart health. Eating rye bread can improve heart health in a variety of ways. Cereals are high in magnesium, which helps control blood pressure, and its high soluble fiber content helps lower cholesterol levels.
8. Helps prevent cancer
The fiber and bioactive compounds in rye have anti-cancer properties and can therefore help prevent breast, prostate and colon cancers. Other studies have shown that a peptide called lunacin in rye bread has cancer-preventing properties. A study published in the Journal of Cancer Control found that eating rye bread during adolescence helps reduce the risk of prostate cancer.
9- Great for fighting asthma
The health benefits of rye bread can be invaluable to children. A recent study found that children’s diets play an important role in their risk of developing asthma, and rye bread is excellent as a dietary feature that may be able to combat such health risks.
10 – Improves gastrointestinal function
Rye bread contains less starch than wheat and more free sugars, which indicates that Benefits of rye bread For the gastrointestinal tract. These fibers, along with the fibers, have a stimulating effect on the intestinal flora, especially on bifidobacteria, ie they have a probiotic effect. Probiotics have a beneficial effect on intestinal balance and thus improve gastrointestinal function.
11- It is rich in minerals and vitamins
Rye flour contains 30% more iron, twice as much potassium and three times more sodium than regular bread. Rye bread is one of the recommended foods for anemia. Most importantly, this bread is a treasure trove of vitamins. The outer layer of endosperm rye seeds, just like wheat, is rich in minerals and vitamins, especially group B.
last word
We have explained the properties of rye bread above, now you can use this delicious bread for your breakfast and other daily meals. You can buy this bread from local bakeries and enjoy its unique benefits. We suggest you drink rye bread with honey and tea. Especially eat this bread for breakfast to have high energy throughout the day.
