Rye Flakes Rolled
Rye is mostly made of fiber, which contributes to most of its benefits. The fiber in rye can aid weight loss and help prevent several forms of cancer. Rye also regulates blood sugar levels and reduces diabetes risk. And the antioxidants it contains combat free radicals and offer excellent anti-aging benefits.
1. Aids Weight Loss
This is especially true with rye bread and when you have it for breakfast, it simply means you are a step ahead in your weight loss journey. This is because rye bread contains four times the fiber and 20% fewer calories than in the usual white bread. Rye bread increases satiety – it suppresses your appetite, eventually controlling weight gain.
Studies show that rye bread can decrease someone’s hunger for as long as 8 hours. Due to this very reason, it might help you lose body fat. And so is the case with rye flour as well. It can help you lose inches from your waist.
2. Cuts Diabetes Risk
One study states how rye bread and rye flakes can help control postprandial blood glucose levels. The rye products even benefit the hormonal responses in diabetics.
Whole grain rye bread was also found to improve various metabolic factors in diabetics. It can even cut the risk of type 2 diabetes.
The fiber in rye also helps regulate blood sugar levels – and since it controls appetite, it can also prevent diabetes-related obesity.
3. Prevents Gallstones
Though research is less on this, one Swedish study talks about how ingesting a composition containing rye had resulted in a reduced risk of developing gallstones in hamsters .
4. Prevents Heart Disease
Rye is a whole grain, and studies say that whole grains are good for the heart. They are replete with fiber, which helps lower cholesterol levels and cuts down the risk of heart disease. Taking 25-30 grams of fiber a day is ideal – and this means at least 3 servings of rye (along with other whole grains) a day (5).
Rye is also rich in magnesium, another mineral that lowers blood pressure and helps prevent heart attacks. The fiber in rye might also prevent arterial blockages.
5. Helps Prevent Cancer
Several studies report this. In one study, it was found that people who consumed rye bread as kids had almost halved their risk of developing prostate cancer.
Authentic whole grain rye bread can offer protection against colorectal cancer. In one study, whole grain rye had reduced the levels of bile acids in the stomach, and this was seen to cut the risk of colon cancer by as much as 26%. Another Finnish study talks about how whole grain rye can reduce the risk of breast cancer (6). All of this can be attributed to the high levels of fiber and antioxidants in rye.
6. Fights Inflammation
Though we have less research, some sources suggest that rye might reduce inflammation that is caused by metabolic syndrome. And since inflammation can increase the risk of type 2 diabetes, this property can cut diabetes risk as well.
7. Downregulates Dangerous Genes
All this while, we have been thinking that certain genes in the body can make a person more susceptible to various conditions. Though that might be true to some extent, the good news is with changes in diet and lifestyle, one can train these genes to be downregulated. As per studies, replacing an oat-wheat-potato diet with rye foods can help downregulate those genes that can cause diabetes and other health issues.
8. Improves Menstrual Health
We have less information on this as well. However, one study talks about how rye bread can improve the bowel function in postmenopausal women – and this is attributed to the high fiber content in rye (7).
Rye bread might also help treat hormonal imbalances. But we need more research on this.
9. Promotes Digestive Health
Given that rye is replete with fiber, it works wonderfully well to enhance your digestive health. It also aids waste elimination, thereby treating constipation.
Rye is also a well-known prebiotic – it boosts the levels of gut-friendly bacteria. And this greatly improves your digestive health. More importantly, the fiber in rye has an unusually high water binding capacity – this produces a pronounced feeling of fullness. It can help protect your digestive health by discouraging you from overeating – as overeating can also harm your gut health.
Studies have also shown how rye can improve the composition of the gut microbiota (8). The fiber in rye can also boost your metabolism.
10. Eliminates Toxins
Though we have very less research on this, rye might help eliminate toxins through its fiber content. As we know, fiber aids waste elimination – and this can free your body of toxins.
11. Strengthens Bones And Teeth
Rye is a good source of calcium and magnesium and a great source of manganese. It also contains a decent amount of phosphorus – all of which help build strong bones and teeth.
12. Improves Skin And Hair Health
Rye, and especially rye flour, works as an excellent skin cleanser. You can simply apply the flour to your face after you take a bath and wash it off after 15 minutes.
Other minerals in rye, like zinc, magnesium, calcium, and iron, help beat the signs of early aging. Rye flour works fine on wrinkles and fine lines and blemishes.
The antioxidants in rye combat the free radicals, which also contribute to premature aging.
Rye works well for hair health as well. Rye flour can be used as a shampoo – it can make your hair smooth and strong. You can use a mixture of rye flour and water in the place of your shampoo. Wash after massaging it on your hair for a few minutes.
The magnesium in rye can promote hair growth as well. Regularly washing your hair with rye flour can give you long and healthy hair.
That’s with the goodness of rye. But there is one question that has been hanging in the air since time immemorial. And that is
In case you are wondering which of the two you must go for, we are here to help you. There are certain differences between the two that can put your confusion to rest.
- Rye flour is far higher in proline, which is an essential amino acid that builds proteins. Higher concentrations of proline were linked to lower growth of acrylamide, a chemical compound that can lead to the formation of cancerous cells.
- Wheat bread has more protein than rye bread (6 grams/2 slices and 5.4 grams/2 slices, respectively), but rye bread has more fiber (3.7 grams per 2 slices) while 2 slices of wheat bread contain 2.4 grams of fiber.
- Rye bread also contains 20% fewer calories than wheat bread.
- Rye contains more soluble fibers than wheat.
- Wheat triggers a higher insulin response in the body compared to rye, which basically means the body tends to store more fat upon the ingestion of wheat than that of rye.
Store the grains in a sealed container and mark the date. You can then put it in the refrigerator and use the grains within 6 months.
Place rye grains under cool running water and rinse thoroughly to eliminate dust and other unwanted particles from them.
For a softer rye, soak the washed rye grains overnight. For 1 portion of rye, add 2½ portions of water and simmer for about 180 minutes.
If you are using the flakes, add 3 portions of water to every 1 portion of rye flakes.
You can also replace wheat flour with rye flour for your pancake, bread, or muffin recipes.
You can also use cooked rye berries as a side dish for a variety of meals.
This information is for educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease. This is not a substitute for treatment advice, diagnosis or advice by a licensed physician. This is not meant to cover all possible precautions, circumstances, drug interactions, or adverse effects. You should seek prompt medical care if any health issues arise and consult your doctor before using alternative medicine or making a change to your routine.