Rye is a rich, satisfying grain that has been used by man for centuries. And although it is much easier to find wheat products, more affordable and cheaper grain on the shelves and shop windows, it makes sense to pay attention to other cereals, for example, rye. Products made from rye flour differ from similar products from wheat , barley and oats and often give more benefits to the body and less harm. Rye grains are also useful in cooking.
You may be surprised to learn that rye is actually one of the most healthy grains in the world. Among the most impressive health benefits of rye flour is the ability to fight diabetes, cardiovascular disease, weight gain, cancer, inflammation, and high blood pressure.
Does rye flour contain gluten?
Yes, rye is one of three cereals containing gluten (gluten) along with wheat and barley. It contains a protein called sekalin, which is a form of gluten. However, rye flour when used in baking contains much less gluten than wheat and barley. The type of gluten in rye, in contrast to gluten in wheat, is much less elastic, and also catches bubbles worse during the baking process, so rye flour produces much less lush and airy bread. It also contains more free sugars, which means that rye is fermented faster.
Rye flour is more nutritious than wheat or barley, because the endosperm in the rye kernel is in the outer body of the embryo. This means that during grain grinding, it is much more difficult to separate and remove the embryo and bran from the endosperm, so it carries with it more vitamins and nutrients to the final product – rye flour. Endosperm has strong starches, as well as fiber and other beneficial compounds.
The benefits of rye flour
Let us consider in more detail 7 useful properties of the product in question for human health
1. Useful for reducing overweight and cholesterol.
Rye flour can have a positive effect on metabolism. Rye is more easily digested by the body than wheat. It has been proven that it suppresses weight gain, preventing a person from reaching the stage of obesity (while maintaining a healthy lifestyle in general).
A whole grain product has been found to improve insulin sensitivity and reduce total plasma cholesterol ( 1 ). This makes rye flour and its derivatives an effective tool for weight management, unlike the wheat variety (especially the highest grade), which only exacerbates the accumulation of excess fat.
2. Controls blood glucose
Rye flour and bread can also regulate and improve the blood glucose profile. When scientists from Sweden studied the effects of rye in patients tested during breakfast, they found that whole grain rye, rye bran and sourdough rye bread did an excellent job of improving glycemic profiles, stabilizing the insulin response and improving insulin sensitivity ( 2 ).
This suggests that the product helps to reduce the risk of developing diabetes and that it can be eaten with diabetes without harmful effects.
3. Helps control appetite
The use of rye flour also lies in the fact that it helps you eat less other foods during meals, which contributes to the feeling of satiety for a long time. In one study, people who ate breakfast with the same calorie content were studied, with the only difference being that some ate rye porridge and others ate wheat. It was proved that patients who ate rye porridge experienced a feeling of fullness and fullness of the stomach for a longer time, namely 8 hours, in contrast to the group where they ate wheat porridge ( 3 ).
A similar study was conducted, but instead of rye porridge, rye bread was used. Researchers found that the presence of rye bread when eating led to less appetite before and after the next meal, demonstrating the powerful ability of rye to help achieve satiety ( 4 ).
4. Reduces inflammation in the body
When patients with metabolic syndrome started following a diet with rye flour foods for 12 weeks, it was proved that the response to insulin after each meal was better, which helped reduce inflammation in the body compared to those who had oatmeal in the diet , wheat bread and potatoes. This reduction in inflammation in patients with metabolic syndrome may also be beneficial in reducing the risk of developing diabetes ( 5 ).
5. Reduces the genetic impact on the occurrence of certain diseases
Despite the fact that every human body is programmed for specific responses to the environment, thanks to its genetic material, it has recently been discovered that diet and lifestyle can help educate these genes not to react too sharply. Studies have shown that substituting potato, oats, and wheat in your diet with rye flour foods can actually help reduce the response of genes that can lead to diabetes and other serious health problems.
Studies have shown that patients with a predominance in the diet of oats, wheat and potatoes have actually regulated genes associated with negative health effects, which makes rye a much better option for consumption ( 6 ).
6. Reduces the risk of gallstone disease
The insoluble fiber rich in rye bread can help reduce the risk of gallstones. Dietary fiber helps speed up the elimination time in the intestines, as well as reduce the amount of bile acids in the stomach that lead to gallstones.
That’s why high fiber foods, such as rye, are so beneficial for your digestion and waste disposal.
7. Anticancer agent
Whole grain rye flour has many powerful anti-cancer properties. These include high amounts of soluble and insoluble fibers, polyphenols, saponins, phytic acid, and persistent starch and protease inhibitors that help prevent the spread of cancer cells. In fact, the same phytonutrients that help fight and prevent cancer have also shown the ability to reduce the risk of heart disease and negative symptoms of menopause.
Nutrition Facts and Nutrients in Rye Flour
The product is really filled with key nutrients, especially phosphorus, magnesium, zinc and iron.
One cup of whole-grain rye flour (the most nutritious variety) – 128 grams contains:
Calorie content : 416 kcal
Carbohydrates : 88 gr.
Protein : 20.4 gr.
Fat : 3 gr.
Fiber : 30.4 g
Phosphorus : 639 mg (64%)
Magnesium : 205 mg (51%)
Zinc : 6.5 mg (43%)
Iron : 6.4 mg (36%)
Vitamin B6 : 0.6 mg (28%)
Thiamine : 0 4 mg (27%)
Niacin : 5.5 mg (27%)
Potassium : 918 mg (26%)
Riboflavin : 0.3 mg (19%)
Folic acid : 76.8 mcg (19%)
Pantothenic acid : 1 6 mg (19%)
Vitamin E : 3.5 mg (11.7%)
Vitamin K: 7.6 mcg (9%)
Rye flour or wheat – which is better and healthier
- Rye flour has much higher concentrations of free proline, an essential amino acid to create proteins than a wheat variety. In addition, this concentration also differs from wheat because it showed a much lower growth of acrylamide, which is a chemical compound associated with the formation of cancer cells in starchy foods such as potatoes and wheat products.
- Although wheat bread usually contains more protein (6 g. In two slices) compared to rye bread (5.4 g. In two slices), rye bread has more fiber: 3.7 g. against 2.4 gr. in two slices of bread.
- Wheat contributes to a higher insulin response in the body compared to rye, so the body usually consumes more fat with regular use of wheat than rye.
- Rye flour bread contains more soluble fiber than wheat, sometimes three times more than white-wheat bread.
- Rye and rye bran have one of the highest concentrations of lignans compared to wheat and other grains.
- Rye bread contains 20% less calories than white wheat bread.
What is rye? Rye is not as popular as other cereals. This long, thin grain belongs to the same family as barley and wheat, having a history dating back to 400 BC. or earlier, is actually one of the new cultivated grains. At first it was seeded with wildlife in Central Asia, mainly around Turkey and the northern regions of Asia and Europe later, after the Bronze Age.
Rye was first discovered among wild wheat and barley. It was first cultivated by the ancient Romans during the Neolithic. Rye is resistant to drought and can thrive in poor soils, so in the Middle Ages it was a useful crop, especially in Northern and Central Europe.
Rye became the most abundant grain in the Scandinavian culture during the Iron Age and now remains a popular grain crop in northern Europe. Many Scandinavian farms made rye bread using sourdough and malt syrup sweeteners. Poland, Russia, Germany and many other countries of Central Europe have a rich history in the production of bread from rye flour, due to the ease of growing rye, and also because rye bread is stored longer than wheat.
Types of rye flour
There are three types of rye flour, depending on the type of grinding:
Wallpaper: has the coarsest grinding. The grains are crushed whole, the shell, embryo and endosperm are not removed, which allows nutrients to remain in the final product. It has a dark brown or gray color, coarse grinding with particles of grain encountered. It is believed that it is wallpaper flour that has the greatest health benefits.
Peeling : less coarse grinding. Its difference from wallpaper is that after grinding it is also sieved, removing large parts of the grain. Thus, the peeled flour is finer and has a lighter color, often gray or gray-beige.
Sown: has a fine grinding. The grain is cleaned from the shells, bran and germ. The remainder is crushed and sieved. It turns out a very fine powder, has a white color. This flour is the least useful of all those listed, because it is not made from whole grains.
All three types are used in baking bakery products. Wallpaper flour is coarser, but also has the greatest health benefits. Peeled and seeded – have a more uniform texture and can be used not only for baking bread, but also for making flour desserts.
Bread from rye flour is more heavy, dense and not lush. If you want to add airiness to your bread, you can add some wheat flour during baking. The taste of rye bread is more saturated and deep, the color of bread is darker.
After the purchase, rye flour must be stored in a cool, dark place.
The harm of rye flour
The amount of gluten in rye products is lower than in wheat products, but, nevertheless, it is there. If you avoid eating gluten-free foods or suffer from celiac disease, it is highly discouraged to eat rye bread and other rye foods, because they will harm your body, causing unpleasant symptoms from the gastrointestinal tract.
So, we examined questions about what rye flour is, its benefits and harm to rye for women and men. To summarize:
- Rye is filled with vitamins and nutrients, and therefore rye flour is a useful and versatile product that can be used to replace other flour for baking.
- Rye flour adds a deeply saturated flavor to the products, while ensuring your healthy condition. Its use can help prevent and combat a wide range of health problems, from high blood pressure to obesity, diabetes and cancer. The benefits of rye flour even in that it contains less gluten than wheat.
- Healthy properties of the product under consideration are quite strong. Therefore, do not hesitate to eat a good slice of dark rye bread and butter the next time you look for options for a wholesome and healthy snack!