Is Rye Bread good for you? Rye bread is high in fiber and grains and contains an impressive nutrient health profile.
The Nutrient Health Facts of one slice of Rye Bread are the following:
- Calories-83
- Protein- 2.7 grams
- Carbs- 15.5 grams
- Fat- 1.1 grams
- Fiber- 1.9 grams
- Selenium- 18% of the Daily Value
- Thiamine- 11.6% of the Daily Value
- Manganese- 11.5% of the Daily Value
- Riboflavin- 8.2% of the Daily Value
- Niacin-7.6% of the Daily Value
- Copper- 6.6% of the Daily Value
- Iron- 5% of the Daily Value
- Folate- 8.8% of the Daily Value
Is Rye Bread good for you? iStock-photo credit: Iryna Kharkova
Some of the micronutrients it contains are phosphorus, zinc, pantothenic acid, calcium, magnesium, etc. Eating rye bread has been shown in various studies to reduce cholesterol levels. A 2000 research study revealed that eating Rye bread was helpful in lowering cholesterol levels in men than eating white wheat bread. And that same study showed it reduced the total cholesterol levels by up to 14%.
And the reason why it impacts your cholesterol levels in a positive is because of the fiber content in Rye bread. Studies have also shown that it improves digestive health and this is also because of the fiber content.
The soluble fiber in it is very fulfilling which will make you feel fuller for a longer period of time.
The Bottom Line is Rye bread is good for you because of the high fiber content in it which can improve your digestive health and improve your cholesterol levels.
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About Author- Obi Obadike
References
- USDA- https://fdc.nal.usda.gov/food-details/172684/nutrients
- Leinonen KS, Poutanen KS, Mykkänen HM. Rye bread decreases serum total and LDL cholesterol in men with moderately elevated serum cholesterol. J Nutr. 2000 Feb;130(2):164-70. doi: 10.1093/jn/130.2.164. PMID: 10720164.
- McRorie JW Jr, McKeown NM. Understanding the Physics of Functional Fibers in the Gastrointestinal Tract: An Evidence-Based Approach to Resolving Enduring Misconceptions about Insoluble and Soluble Fiber. J Acad Nutr Diet. 2017 Feb;117(2):251-264. doi: 10.1016/j.jand.2016.09.021. Epub 2016 Nov 15. PMID: 27863994.
- Johansson DP, Lee I, Risérus U, Langton M, Landberg R. Effects of unfermented and fermented whole grain rye crisp breads served as part of a standardized breakfast, on appetite and postprandial glucose and insulin responses: a randomized cross-over trial. PLoS One. 2015 Mar 31;10(3):e0122241. doi: 10.1371/journal.pone.0122241. PMID: 25826373; PMCID: PMC4380355.
- Salleh SN, Fairus AAH, Zahary MN, Bhaskar Raj N, Mhd Jalil AM. Unravelling the Effects of Soluble Dietary Fibre Supplementation on Energy Intake and Perceived Satiety in Healthy Adults: Evidence from Systematic Review and Meta-Analysis of Randomised-Controlled Trials. Foods. 2019 Jan 6;8(1):15. doi: 10.3390/foods8010015. PMID: 30621363; PMCID: PMC6352252.
- Forsberg T, Åman P, Landberg R. Effects of whole grain rye crisp bread for breakfast on appetite and energy intake in a subsequent meal: two randomised controlled trails with different amounts of test foods and breakfast energy content. Nutr J. 2014 Mar 25;13:26. doi: 10.1186/1475-2891-13-26. PMID: 24661836; PMCID: PMC4006307.
