What is Rye?
Rye is a grass grown extensively as a grain, a cover crop, and a forage crop. Russia is actually the biggest producer and consumer of rye. Its main uses are for making Rye Bread and Rye Whiskey.
Compared with regular white and whole wheat bread, rye bread tends to be denser and darker and has a stronger, sour yet earthy taste.
It is one of the healthiest breads you can eat. Rye Bread has been linked to several potential health benefits, including better blood sugar control and improved heart and digestive health.
Rye flour contains less gluten than wheat flour, which is why the bread is denser and doesn’t rise as high as regular wheat-based bread.
Nutritional composition and properties:
50 g of rye contain:
72% of the Guideline Daily Allowance (PMF) of Manganese,
19% of PMF tryptophan,
18% of the PMF of the phosphorus and 15% of Magnesium,
large amount of fiber – 33% of the PMF.
34.6 g Carbohydrates,
7.35 grams Protein and
1.25 g Fat.
Rye is a good source of B complex vitamins: B1, B2, B3, B5, B6 and B9.
The more dark a rye flour is, the higher its fiber content!
It is full of fibre
Rye bread contains a large amount of fiber, almost twice as much as wheat bread. This is necessary for a proper digestion process and reduces the risks of constipation. The contents of prebiotic fibre in rye sourdough bread nourish intestinal microbiota.
May Help Prevent Cancer
Several studies report this. In one study, it was found that people who consumed rye bread as kids had almost halved their risk of developing prostate cancer.
The lactic acid in rye sourdough reduces the number of enzymes that are responsible for converting pro-cancerogenic substances into carcinogenic. Authentic whole-grain rye bread can offer protection against colorectal cancer. In one study, whole grain rye had reduced the levels of bile acids in the stomach, and this was seen to cut the risk of colon cancer by as much as 26%
It aids weight loss
It has 20% fewer calories than white bread. It also helps you feel fuller for longer. Fermentation of rye sourdough slows down the digestion of starch present in flour and thanks to this gives you a greater feeling of satiety.
It’s an antioxidant
Rye seeds contain polyphenols, which have antioxidant activity. Sourdough bread has a higher antioxidant activity compared to sourdough bread (probably due to the higher content of phenolic compounds created by fermentation with lactic bacteria).
May Improve Heart Health
An 8-week study in 40 people compared the effects of eating 20% of their daily calories from either rye or wheat bread on blood cholesterol levels.
Researchers found that rye bread was more effective at lowering cholesterol levels in men than wheat bread and reduced total and LDL (bad) cholesterol by up to 14% and 12%, respectively (6Trusted Source).
This effect is likely due to rye bread’s high soluble fiber content, 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.
Aids Blood Sugar Control
Rye sourdough bread causes lower fluctuations of glucose and insulin in the body.
The increased viscosity of the food mass leads to delayed digestion of starch contained in rye flour. Therefore, the rise of blood glucose after consumption of rye flour is less compared to that produced from wheat flour. The low glycemic index of rye bread contributes to a stable level of blood glucose and makes rye breads suitable food for type 2 diabetes sufferers and reduces the risk of its development.
Learn more about MMM Family Bakery 100% Rye Bread and Rye Brown Bread.