People are becoming health conscious nowadays because of the existence of processed food and genetically modified foods.
Processed foods and unhealthy foods can cause many fatal diseases. Also, it can destroy a person’s appearance and figure.
That’s why people must have a careful selection with what they eat. Eat foods that are rich in minerals and fiber to cleanse the toxins in the body. One of the healthiest foods to eat is rye bread.
General Information About Rye
Rye is a grass that’s similar to wheat and barley. It is included in a Graminae family, which is also known as true grasses. It is historically known as a grain of the poor because it can grow in almost everywhere. Rye can survive growing in poor soils that are why it is easier to grow and to harvest.
Rye has been useful in farming for growing other crops as well. Their deep roots help in preventing soil erosion and weed growths. It can be found almost everywhere. But it is more abundant in America and in Russia. Russia holds the title of the biggest producer and consumer of rye.
It has been said that rye bread makes a person eat less. That is because rye is made up of carb-rich grain that can make a person feel full. It is considered as a better and healthier alternative to wheat flour because it contains less gluten. In addition to that, it has more nutrients compare to wheat flour because it is harder to process which causes them to retain most of their ingredients.
What are the Difference Between Light Rye, Dark Rye, and Pumpernickel Rye Bread?
It is important to know the differences of each because each has different fiber component depending on where it came from.
Light rye bread comes from the grounded center endosperm of a rye berry. The flour used to make this doesn’t contain bran, germ, or an outer seed coat. For this reason, its color is lighter compared to the others of its kind.
There are two ways to make dark rye bread. The first one comes from the grounded center endosperm of a rye berry, which is the same as the procedure to make the light one. However, to make the color darker, manufacturers add food colorings like coffee or cocoa powder.
The other process to make a dark rye bread is by using the flour made from the grounded center and an outer layer of the endosperm of rye berries. It has a dark pigment that makes a rye bread’s color darker.
The real pumpernickel is made through flour made from coarsely ground whole rye berries that make the bread dark and flavorful.
Health Benefits of Rye
Rye Balances Blood Sugar
Spikes in your blood sugar interfere with a healthy release of the hormone insulin and can cause extreme swings in hunger. Rye bread may help moderate these spikes, especially when it’s consumed instead of refined grains. The 2010 study performed on mice also determined that rye, as compared to wheat, slightly improves insulin sensitivity. A later study published in a 2014 edition of Nutrition Journal confirmed that whole-grain rye bread had beneficial effects on blood sugar and insulin levels when compared to white-wheat bread. Even white bread enriched with some rye flour had better effects than white bread alone, but whole-grain rye versions offered the most benefit.
Rye May Suppress Weight Gain
Rye bread may also help prevent you from piling on the pounds. Although research is still preliminary, a study of mice published in the journal Nutrition in 2010 showed that choosing rye as your source of whole grains may suppress weight gain. The mice who consumed rye as a supplement instead of wheat lost body fat and had lower cholesterol, despite being fed the same number of calories as their wheat-eating companions.
Whole Grain Foods Protects Women From Breast Cancer
Menopausal women are the ones who are at risk of developing breast cancer due to their hormonal imbalance. Excessive estrogen production doesn’t just lead to irritating menopausal symptoms but may also put the person at risk of having a breast cancer.
Over 35,000 people participated in the UK Women’s Cohort Study. The researchers were trying to find out how many the fibers the participants ate. They saw that whole-grain foods that are rich in fibers such as rye, can help to protect women against breast cancer.
Incorporate Rye Bread Sensibly for Weight Loss
An average slice of rye bread contains about 70 calories and counts as one serving of whole grains. A thin slice of rye crisp bread, measuring about 5 inches by 3 inches, contains just 22 calories. Incorporate either as an accompaniment to eggs at breakfast, as a sandwich containing a few ounces of fresh deli turkey or as bread served with dinner. Just because rye has proven weight-loss potential doesn’t mean you can eat it with abandon, though. If you simply add rye to your current maintenance calorie intake, you will gain weight.
Rye has a sharper flavor than wheat, which may be disagreeable to some. Light rye breads’ flavor is less intense than pumpernickel or marble rye. Almost all rye bread, regardless of color, contains a small amount of wheat flour to provide ample amounts of the protein gluten, which adds body and chewiness to the dough. Darker ryes traditionally got their deep color from the use of whole, ground rye berries, which included the fiber-rich bran and germ, but many are now colored with molasses, cocoa, and instant coffee. If you can find rye made with the whole berry, its fiber content and satiating properties may be greater than more refined versions.
Lower Risk to Acquire Type Two Diabetes
There’s a huge difference between type one and type two diabetes. Type-one diabetes is also known as insulin-dependent diabetes, in which the cells that are responsible for insulin production are destroyed. The symptoms of this diabetes commonly appear in childhood.
Type-two diabetes is also known as adult onset or non-insulin-dependent diabetes. In Type-two diabetes, the body becomes insulin-resistant that causes the pancreas to release less insulin. Insulin is the only hormone that regulates body’s use of glucose and fat to convert them to energy.
Whole grains and rye are good sources of magnesium. Magnesium is a mineral that plays an active role in the activity of almost 300 enzymes. It includes the enzymes that are responsible for insulin production.
The findings only prove that rye bread is healthier alternatives than wheat bread because rye bread produces low insulin response and improve blood glucose level. Moreover, rye bread can satisfy the appetite longer compare to wheat bread.
Take Note That Not All Rye Breads are Safe
Ergot is an agricultural fungus that infects ryes. Ergot is sometimes used as a medicinal ingredient that prevents some menopausal symptoms and too much menstrual bleeding. However, this doesn’t mean that it is edible and safe. Only some chemicals that can be found in this fungus are used for medicine.
This is considered as a poison. It is dangerous to consume this without doctor’s prescription. This is especially dangerous for pregnant women, and people with heart disease, liver disease, and kidney disease. Eating rye bread that is infected with this fungus may lead to ergot poisoning called ergotism which is fatal. A person with ergotism causes the person to suffer before death.
Someone who is poisoned with it may experience vomiting, nausea, muscle pain, numbness, weakness, itching, and irregular heartbeat. If not prevented it may lead to convulsions, gangrene, spasm, confusion, and death.
In addition to that, rye has gluten too just like wheat. Although its gluten content is less compared to wheat, it is still dangerous for people with celiac disease and gluten-sensitivity.