But if rye is more your style, slice away. Those vegan Reubens have never sounded better. Carbohydrates: 15 grams. Fiber: 1. Carbohydrates: 14 grams. Which Bread is the Healthiest: Rye or Wheat? An Expert Explains. Karen Asp Published: August 17, So if you're into pumpernickel, you'll probably like rye. This is pretty on-par with the benefits of other whole grain breads. However, one of the main selling points of rye bread is that it's naturally high in fiber.
One slice of rye bread itself has about two grams of fiber , which is not too shabby for a bread. The fiber content will also keep you fuller for longer, which can be beneficial for healthy weight management.
This is again similar to the benefits of other high-fiber foods like oats, chia seeds, and black beans. Gundry says. Like wheat, rye contains gluten albeit smaller amounts, says Sussi , which can wreak havoc on your digestive system if you suffer from things like Celiac disease. However, unlike wheat bread, Dr. So if you don't have Celiac or a non-Celiac gluten intolerance but have decided to cut back on your gluten intake, rye bread could be a good alternative to try.
This effect is likely due to rye bread's high soluble fiber content, a type of indigestible fiber that forms a gel-like substance in your digestive tract and can help remove cholesterol-rich bile from your blood and body.
Blood sugar control is important for everyone, especially people with type 2 diabetes and those who cannot produce enough insulin, a hormone that regulates blood sugar levels. For starters, it's high in soluble fiber, 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.
Rye bread also contains phenolic compounds, such as ferulic acid and caffeic acid, which may slow the release of sugar and insulin into the bloodstream, further aiding blood sugar control.
For example, a study in 21 healthy adults found that consuming a rye-based evening meal with supplemental resistant starch helped slow the release of sugar and insulin into the bloodstream. Additionally, it raised the levels of satiety hormones, which kept people full for longer. However, plain rye did not have a significant effect on blood sugar levels, though it did increase feelings of fullness. Rye bread may help improve your digestive health in several ways. First, it's a good source of fiber, which can help keep your bowels regular.
Soluble fiber absorbs water, helping stools stay large and soft, making them easier to pass. In fact, one study in 51 adults with constipation noted that rye bread was more effective than whole wheat bread and laxatives at treating constipation, without adverse effects. Other studies have shown that rye bread fiber 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.
Numerous studies have shown that rye bread is incredibly filling. 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.
Rye bread has been linked to many potential health benefits, including weight loss, reduced inflammation, better blood sugar control, and improved heart and digestive health. Rye bread has several potential downsides. It's unsuitable for a gluten-free diet, may cause bloating, may be high in added sugar, and contains antinutrients like phytic acid, which may affect mineral absorption.
Rye bread is easy to make at home. Simply follow the steps above and indulge in a fresh slice of homemade rye bread. Rye bread is a great alternative to regular white and wheat breads.
Though it may cause bloating in sensitive people and some varieties may be loaded with added sugar, it may offer various benefits. It contains more fiber and nutrients — especially B vitamins — and has been linked to health benefits, such as weight loss, better blood sugar control, and improved heart and digestive health. What's more, it's easy to incorporate into your diet in place of regular white or wheat breads and can easily be made at home.
Reposted with permission from Healthline. For detailed source information, please view the original article on Healthline.
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