Rye contains a myriad of core vitamins and minerals such as potassium and manganese. Moreover, rye has a lower gluten content than wheat, which makes bread made out of rye flour ideal for those who want to consume low gluten content. However, while rye flour has less gluten than wheat flour, it still contains gluten and is unsuitable for those with celiac disease or gluten sensitivity.
Different types of rye flour is made from different parts of a rye grain. For example:
- Light rye flour. This type of rye flour comes from ground rye grain endosperm — the starchy core of the rye grain.
- Dark rye flour. This flour type is made from ground whole rye grains. Sometimes, dark rye flour is created from white rye flour that is colored with cocoa powder, instant coffee, or molasses.
Rye flour bread is often denser and darker and encompasses a stronger and sour taste in comparison with regular white and whole wheat bread,
On average, 1 slice (32 grams) of rye bread offers the following nutrients:
- Calories: 83
- Protein: 2.7 grams
- Carbs: 15.5 grams
- Fat: 1.1 grams
- Fibre: 1.9 grams
- Selenium: 18% of the Daily Value (DV)
- Thiamine: 11.6% of the DV
- Manganese: 11.5% of the DV
- Riboflavin: 8.2% of the DV
- Niacin: 7.6% of the DV
- Vitamin B6: 7.5% of the DV
- Copper: 6.6% of the DV
- Iron: 5% of the DV
- Folate: 8.8% of the DV
Rye bread also contains small amounts of zinc, pantothenic acid, phosphorus, magnesium, calcium, and other micronutrients.
Compared with regular breads, such as white and whole wheat, rye bread is typically higher in fibre and provides more micronutrients, especially B vitamins.
What’s more, studies have shown that pure rye bread is more filling and affects blood sugar levels to a lesser extent than white and wheat breads.
Here are four health benefits of rye flour you should know:
1. Improve Heart Health
Consuming rye bread may improve your heart health, as research has associated the intake of rye bread to lower levels of heart disease risk factors.
For example, 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. The research unveiled that rye bread was more effective at lowering cholesterol levels in men than wheat bread and reduced total and low-density lipoprotein (LDL) cholesterol by up to 14% and 12%, respectively.
This result is likely due to rye bread’s high soluble fibre content, a type of indigestible fibre that develops a gel-like substance in your digestive tract and helps remove cholesterol-rich bile from your blood and body.
Research has shown that regular soluble fibre intake is linked to a 5–10% reduction in both total and LDL (bad) cholesterol in as few as 4 weeks.
2. Improve Blood Sugar Control
Blood sugar control is important for everyone, especially those with type 2 diabetes and those who can’t produce enough insulin, a hormone that regulates blood sugar levels.
First, rye bread is high in soluble fibre, which helps slow the digestion and absorption of carbs and sugar through the digestive tract, leading to a more gradual rise in blood sugar levels.
Second, rye bread 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.
In addition, rye-based food raises the levels of satiety hormones, and keep people feel full for longer.
3. Assist Digestive Health
Rye bread may help improve your digestive health in several ways.
First, it’s a good source of fibre, which can help keep your bowels regular. Soluble fibre absorbs water, helping stools stay large and soft, making them easier to pass.
One study in 51 adults with constipation discovered that rye bread is more effective than whole wheat bread and laxatives at treating constipation, without adverse effects.
Other studies have shown that rye bread fibre can elevate levels of short-chain fatty acids like butyrate in your bloodstream.These short-chain fatty acids have been linked to various benefits, including weight loss, lower blood sugar levels, and protection against colon cancer.
4. Help You Stay Fuller for Longer
Numerous studies have shown that rye bread is brilliantly filling, as mentioned above.
This is because rye bread or rye-based food is high in soluble fibre, which helps you feel full for longer.
For example, a study in 41 participants found that those who ate whole grain rye bread felt fuller and ate fewer calories later in the day than people who ate refined wheat bread.
If you’re looking for baking ideas for your next baking adventure, check out our online baking recipes! If you want to buy flour online or buy rye flour online have flour delivered right to your doorstep, please check out our online flour store!