In the article “Is rye bread harmful, healthy, what is it for? " "Benefits and harms of rye bread", "ingredients of rye bread", "rye bread carbohydrate and protein value", "benefits and properties of rye bread"Information about, will be given.
Nutritional Value of Rye Bread
It is a fiber-rich bread and has an impressive nutritional profile. On average, 1 slice (32 grams) rye bread content is as follows:
Calories: 83
Protein: 2.7 grams
Carbs: 15.5 grams
Fat: 1,1 grams
Fiber: 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
Also a small amountzincpantothenic acid, phosphorus,magnesiumcontains calcium and other micronutrients.
Compared to normal breads such as white and whole wheat, rye bread It is typically higher in fiber and provides more micronutrients - especially B vitamins.
Studies pure rye breadIt has shown that the diet is more satiated and affects blood sugar levels less than white and wheat breads.
What Are the Benefits of Rye Bread?
It is a rich source of fiber
Fiber-rich foods help digestion and lower cholesterol. Rye breadhas a high fiber content and is twice as high as wheat-based breads.
Rye breadThe fiber in it supports digestion and makes you feel full longer after eating.
The composition and density of dietary fiber in rye is effective in treating people with constipation or intestinal obstruction. It can reduce excess gas and reduce cramps, relieve stomach pain, and also prevent serious health conditions such as gallstones, ulcers and colon cancer.
This is due to the high content of soluble fiber in bread, this type of fiber forms a gel-like substance in the digestive tract, helping to remove cholesterol-rich bile from the blood and body.
Studies have found a 4-5% reduction in both total and LDL (bad) cholesterol in as little as 10 weeks of regular soluble fiber intake.
Provides blood sugar control
Blood sugar control is especially important for people with type 2 diabetes and those who cannot produce enough insulin.
Rye breadIt has several properties that can help control blood sugar.
Firstly, it is rich in soluble fiber, which helps slow the digestion and absorption of carbohydrates and sugar through the digestive tract, resulting in a more gradual increase in blood sugar levels.
Rye breadIt contains phenolic compounds such as ferulic acid and caffeic acid, which may slow the release of sugar and insulin into the bloodstream, and also help control blood sugar.
Good for digestive health
Rye breadis beneficial for digestion.
It is a good source of fiber that can help keep the intestines in order. Soluble fiber absorbs water, helping soften the outside, making it easier to pass.
Makes you feel full
Many studies, rye breadhas shown that it helps to feel full for longer. This is because it's high in soluble fiber, which can keep you satiated for longer.
Decreases gluten intake
Rye breadcontains lower gluten than white bread. It is good for people with mild sensitivity.
Fight asthma
A recent study has shown that nutrition plays a very important role in the development of asthma in children.
Rye breadIt is known that it is effective against health problems such as asthma. Children who eat rye have a lower risk of developing childhood asthma.
Rye breadThe fiber in it can help prevent this health problem in people prone to gallstones. It has certain elements that help lower bile acids, which are the cause of gallstones.
Accelerates metabolism
Rye bread It helps to speed up the metabolism. The fiber contained in it has certain properties that help the body use all the extra energy that can be converted into fat. This also helps with weight loss.
Fight diabetes
Rye has a low glycemic index and creates less glucose in the fiber. It helps prevent insulin spikes in diabetic patients. It balances the blood sugar level by avoiding chronic ailments.
Rye helps maintain digestive health. The fiber contained in it is known as a prebiotic that provides relief from constipation. It relieves stomach cramps and pain. It also helps in ulcer treatment.
Maintains skeletal health
Rye contains a lot of calcium and magnesium. Bones are a storehouse of calcium. It stores 99 percent of calcium in the body and releases it into the bloodstream when needed. Good calcium, manganese and magnesium content helps build stronger bones and teeth.
Maintains blood pressure
Rye is known as the heart-friendly grain. People with high blood pressure should consume it regularly. The number of variables such as vitamin, fiber, and mineral content has positive effects on the body.
May reduce inflammation
A human study linked rye bread intake to lower markers of inflammation, such as interleukin 1 beta (IL-1β) and interleukin 6 (IL-6).
May protect against some types of cancer
In human and test tube studies, eating rye breadhas been associated with a reduced risk of many cancers, including prostate, colorectal, and breast cancers.
What Are the Harms of Rye Bread?
Rye bread it is generally healthy, but has some downsides, including:
Contains antinutrients
Rye breadlighter varieties, especially those that may interfere with the absorption of minerals such as iron and zinc from the same meal. antinutrient contains phytic acid.
May cause bloating
Rye is rich in fiber and gluten, which can cause bloating in people sensitive to these compounds.
Not suitable for a gluten-free diet
Rye bread Contains gluten, which is not suitable for people on a gluten-free diet, such as those with celiac disease.
With just a few ingredients at home fresh rye bread done.
Making light rye bread The following materials and proportions are used for:
1,5 teaspoons ready-made dry yeast
1,5 cups (375 ml) of warm water
1 sweet spice salt
1,5 cups (200 grams) of rye flour
1,5 cups (200 grams) of whole wheat flour
1 teaspoon of caraway seeds (optional)
How is it done?
Mix the yeast, salt, rye flour, wheat flour and water in a bowl. Rye flour It is quite dry, so if the dough looks too dry, you can add more water. Knead until smooth.
- Place the dough on a lightly greased baking tray, cover with cling film and allow the dough to rise until it has doubled. This takes 1-2 hours.
- Take the dough from the pan and roll it into a smooth oval loaf. If you want to add caraway seeds, add them in this step.
- Put the dough back on a lightly greased baking tray, cover with cling film and leave to rise until it has doubled again, which takes 1-2 hours.
- Preheat the oven to 220 ° C. Uncover the bread, make several horizontal cuts with a knife and then bake for 30 minutes or until the top is dark. Remove the bread and let it sit for at least 20 minutes before serving.
As a result;
Rye breadis a great alternative to regular white and wheat breads. However, it can cause swelling in sensitive people.
It contains more fiber and nutrients, especially B vitamins. It helps weight loss, provides blood sugar control, is beneficial for heart and digestive health.
