Loaf of bread and rye ears still life on rustic backgroundBread lovers must constantly be on the lookout for healthy options. With white bread’s unhealthy reputation, more and more people turn to multigrain, whole wheat, and rye bread instead. How healthy are these options, especially rye bread? If you suffer from gluten intolerance or celiac disease, you do not want to eat rye bread, as rye is one of the gluten-containing grains. You can learn more about leading a gluten-free lifestyle with this Udemy course. Otherwise, whether rye bread is good for you depends on the actual ingredients.

Rye is a very healthy and nutritious cereal grain packed full of nutrients and health benefits. It is a grain similar to wheat, and like wheat, whole grain rye is much healthier than refined. However, unlike wheat, separating the rye germ and bran (the parts containing the majority of nutrients) from the endosperm is difficult, so refined rye flour retains many more nutrients than refined wheat flour.

Fiber for Health and Weight Loss

Rye contains over 30 percent of the recommended daily amount of fiber. Fiber is an essential part of the diet, and has many health benefits. Eating a diet high in fiber keeps the digestive system healthy. Fiber binds to toxins in the colon and removes them from the system, which can prevent cancer. Additionally, diets high in fiber have been shown to promote weight loss, and studies have shown that eating rye leads to a lower body weight than eating wheat. Other studies have shown that rye keeps you satisfied longer, so you eat less throughout the day. Switching to rye bread can be one of many simple dietary changes to lose weight you can implement.

Preventing Diabetes and Heart Disease

Rye can also help prevent diabetes and heart disease. Magnesium, which is found in high quantities in rye, can help lower the risk of developing type 2 diabetes. For those who already have diabetes, studies found that rye is a better option than wheat because it has a lower insulin response. Rye also reduces inflammation in the body, and chronic inflammation can lead to numerous diseases, including diabetes, heart disease and arthritis. Diets rich in fiber also lower the risk of developing cardiovascular disease. Other studies have found rye down-regulates risky genes, which means that eating rye can prevent genes that cause diseases from expressing, thereby preventing the development of the disease.

Vitamins, Minerals and Phytonutrients

Rye is packed full of essential vitamins, minerals and phytonutrients. Rye is very rich in manganese, with one serving having 72 percent of the recommended daily value. It also is rich in phosphorous, copper, pantothenic acid (B5), and magnesium. Rye also has powerful antioxidants that can help to prevent cancer and other diseases. Additionally, it contains plant lignans, which are phytonutrients that protect against breast cancer and heart disease. 

How Rye Bread Becomes Unhealthy

Rye is a healthier option than wheat; however, that does not mean that rye bread is healthy. The health benefits of rye bread depend on the actual ingredients. Whole grain rye needs to be the first ingredient in the list. Many store-bought rye breads actually list unbleached enriched flour as the first ingredient and water as the second. This means rye flour is just a small percentage of the ingredients, decreasing the health benefits. You should also look to see if there are any other unhealthy ingredients in the bread, such as sugar, high-fructose corn syrup, and additives. The healthiest rye bread will have simple ingredients that you recognize as real food. 

Make your Own Rye Bread 

One way to ensure that you have a healthy rye bread is to make your own. You will have control over your baking ingredients. When you buy the flour, you should still check the ingredient list to ensure you are getting whole grain flour, as that retains the beneficial protein, fiber, and other nutrients. Baking bread is easy, especially if you have a bread machine. You just have to put in the few ingredients and let it bake. Once you’ve mastered baking your own rye bread, you could try learning how to bake Artisan breads with our great course on Udemy. 

Buy Healthy Rye Bread Today  

As long as you are not gluten intolerant or have celiac disease, rye bread can be good for you–as long as it has the right ingredients. Rye bread is healthier than a wheat-based bread, even whole wheat. However, many store-bought rye breads lie about actually being rye bread. They are refined wheat breads masquerading as rye. As long as you are a smart consumer, which you can learn more about through this Udemy course, you can buy the right type of rye bread and benefit from its numerous health benefits.

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