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Is rye bread healthy?

Rye bread is darker than white bread and wheat bread, and its flavor is more intense than other breads. Let’s look at the nutritional values ​​and benefits of rye bread, which is known for its many health benefits such as blood sugar control, heart and digestive health.

Rye bread is typically made with rye flour and rye grains.

Light rye bread: This variety is made with white rye flour, which comes from the floury part of the rye grain consisting of starch and proteins.

Dark rye bread: This variety is made from ground rye grains.

Rye bread: This variety is made from less ground whole rye grains.

Compared to regular white and whole wheat bread, rye bread is denser and darker. Rye flour contains less gluten than wheat flour, so it makes the bread denser and less puffy.

Rye bread nutritional values ​​

Rye bread is high in fiber and has an impressive nutrient profile.

1 slice of medium-thickness (30 grams) rye bread Nutritional content:

Calories: 83
Protein: 2.7 grams
Carbs: 15.5 grams
Fat: 1.1 grams
Fiber: 1.9 grams
Selenium : 18 percent of daily requirement
Thiamine: 11.6 percent of daily requirement
Manganese: 11.5 percent of daily requirement
Riboflavin: 8.2 percent of daily requirement
Niacin: 7.6 percent of daily requirement
Vitamin B6: percent of daily requirement 7.5
Copper: 6.6 percent of daily requirement
Iron: 5 percent of daily requirement
Folate: daily requirement 8.8 percent

Rye bread also contains a small amount a contains zinc, pantothenic acid, phosphorus, magnesium, calcium and other micronutrients.

Compared to regular breads such as white and whole wheat bread, rye bread is higher in fiber and contains more micronutrients, especially B vitamins. Rye bread is also more filling and affects blood sugar levels less than white and wheat breads.

Health benefits

Eating rye bread can affect your health in several ways.

May improve heart health

Adding rye bread to your diet can affect heart health in several ways. Rye bread has a good effect on cholesterol levels. This effect is due to the high soluble fiber content of rye bread.

May help control blood sugar

Blood sugar control is important for everyone, especially those with type 2 diabetes who cannot produce enough insulin, a hormone that regulates blood sugar levels. Rye bread has several properties that may aid blood sugar control. It’s high in soluble fiber, which helps slow the digestion and absorption of carbohydrates in the digestive tract, leading to a more gradual rise in blood sugar levels.

Rye bread also contains phenolic compounds such as ferulic acid and caffeic acid, which can slow the release of sugar and insulin into the bloodstream, further aiding blood sugar control.

Helps with digestive health

Rye bread can aid digestive health in several ways. It is a good source of fiber that can help keep your bowels regular. Soluble fiber absorbs water, helping stools stay large and soft, making them easier to pass.

Studies have shown that rye bread fiber raises the levels of short-chain fatty acids such as butyrate in the bloodstream. These short chain fatty acids; It has several benefits, including weight loss, lower blood sugar levels, and protection against colon cancer.

Helps you stay fuller for longer

Numerous studies have shown that rye bread is incredibly filling. This is because it is high in soluble fiber, which can help you feel full for longer.

Downsides of rye bread

Although rye bread is generally healthy, it can have some downsides:

Contains Antinutrients: Rye bread, especially the lighter varieties, contains phytic acid, an antinutrient that can inhibit the absorption of minerals such as iron and zinc from the same meal. Still, antinutrients are not a cause for concern for people following a balanced diet.

May cause bloating: Rye is high in fiber and gluten; this may cause bloating in people sensitive to these compounds.

Not suitable for a gluten-free diet: Rye bread contains gluten and is not suitable for people on a gluten-free diet, such as people with celiac disease.

Dyt. Serkan Sıtkı Şahin

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