It is recommended to stop eating white bread and consume bread made from cereals such as rye.
Now there are many people interested in recovering healthy foods that were falling into oblivion, although there are many people who continued to eat it. This article explains the properties and benefits of rye bread, taking its comparison with white bread as a reference.
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12 properties and benefits of rye bread
Eating rye bread is a good way to take care of health . This is extracted from the different recommendations that food specialists conclude, and it is that it is okay to consume cereals as long as they are whole grains.
Below are the main properties and benefits of rye bread, which can be eaten at any time of the day. The point is to avoid white bread since it is made from refined flour, cataloged by many specialists as one of the “white poisons”.
- To know more about white poisons: ” White poisons: the 8 foods that are ruining your health “
1. It is rich in vitamins and minerals
Rye bread has great nutritional value . Different micronutrients such as vitamin B and E can be found, as well as minerals such as phosphorus, magnesium and zinc. In contrast, white bread has practically no contribution in this type of micronutrients, which represents a completely avoidable impoverishment of the diet.
2. Prevents the appearance of cardiovascular diseases
Rye bread contains healthy fatty acids like linolenic acid . These substances strengthen and give flexibility to blood vessels, fighting diseases such as hypertension. Its good contribution in potassium also has vasodilator effects, so by eating rye bread it is possible to take better care of cardiovascular health.
3. Does not trigger the glycemic index
One of the main problems with white bread is that it greatly increases blood sugar levels . This does not happen with whole grain breads such as rye. In addition to containing complex carbohydrates, these are also slow-release thanks to the effect of fiber. This is a very important property of rye bread that benefits health.
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4. It is better for diabetics
Rye bread is better than white bread for diabetics . Since the passage of sugars from bread passes very quickly into the blood if there is no fiber, insulin sensitivity is slightly improved if white bread is changed to rye bread. Diabetics should at all costs avoid foods that increase their blood sugar concentration
5. Contains fiber
The fiber content of this bread is very significant , being between 5 and 10% of the total weight of the product. Being made from whole grains, rye bread provides this vital fiber to the diet, which has positive consequences at different levels. For example, it improves intestinal transit and combats problems such as constipation.
6. Makes you feel full
Rye bread provides more satiety than white bread . This is due to the greater contribution in fiber of the first, and is that the fiber occupies volume in the stomach. If you eat foods with fiber, you do not have the need to eat more than necessary or after a little.
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7. It goes better to lose weight
Science has shown that rye bread is better for weight loss . In addition to being more satiating, the metabolism that starts up is better compared to white bread. The latter makes you gain more weight and inflames the tissues, being a very bad option for those who want to lose weight.
8. It is a better alternative for cholesterol
Some studies also talk about cholesterol . According to these studies, people who eat rye bread have better cholesterol levels than people who eat white bread. These are properties and benefits of rye bread that are more difficult to measure, but there are significant results in this regard.
9. Helps reduce inflammation
Rye bread also helps reduce inflammation . In the West, many people suffer from internal inflammation, and this is mainly due to diet and lifestyle. White bread is one of the main culprits, but whole grains like rye help mitigate this problem, which aggravates diseases such as diabetes.
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10. Regulates gene expression
Before it was thought that a disease manifested itself according to luck in relation to your genes . Today epistemology has shown that this is not exactly the case, but that lifestyle greatly influences the fact of expressing a disease. Some studies show that eating grains like rye is better than eating wheat at this point too
11. It is recommended for almost everyone
Rye bread has less gluten than wheat bread, but it has . This means that people with celiac disease cannot eat it, which must be kept in mind. Even so, and leaving aside this type of problem, the truth is that eating rye bread is recommended for the entire population (unlike white bread).
12. It tastes good
Taste is very important when it comes to eating . Some people who have never eaten rye bread before will think that maybe they don’t feel like eating it. Even its brown color makes them think that it is not tasty, but it is not. Certainly white bread is more palatable, but it is worth betting on rye bread since it has more properties and benefits.
- It might interest you: “ Organic food: what they are, and 6 benefits of consuming them ”
Bibliographic references
- Collista, L. (2007). Bread: From ciabatta to rye. Barcelona: Publisher Acanthus .
- Prättälä, R., Helasoja, V., y Mykkänen, H. (2000). The consumption of rye bread and white bread as dimensions of health lifestyles in Finland. Public Health Nutrition. 4 (3), 813–819.
- Wing, D. y Scott, A. (1999). The Bread Builders. White River Junction, VT: Chelsea Green Publishing.
To the classic question “what do you do?” I always answer “basically I am a psychologist”. In fact, my academic training has revolved around the psychology of development, education and community, a field of study influenced my volunteer activities, as well as my first work experiences in personal services.