What Are the Health Benefits of Yellow Corn Flour? Eating rye bread may benefit your health in several ways. 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 (9). Though it may cause bloating in sensitive people and some varieties may be loaded with added sugar, it may offer various benefits. Numerous studies have shown that rye bread is incredibly filling (9, 16, 17). Folate helps you produce red blood cells -- the cells that transport oxygen to your tissues -- and aids in healthy brain function. What Are the Health Benefits of German Pumpernickel Bread? Based in Ontario, Canada, Tremblay is an experienced journalist and blogger specializing in nutrition, fitness, lifestyle, health and biotechnology, as well as real estate, agriculture and clean tech. 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 (8). Research on Rye Bread and Diabetes. Bread is a staple food for most people. Last medically reviewed on December 3, 2019. When choosing between wheat and rye bread, it's important to consider different factors, including sugar and fiber content and how the grains were processed. Two slices of each type of bread gives you about 160 calories. Whole-grain bread has slightly fewer carbs, providing 12 grams of carbohydrates per slice. Here are 11 negative health effects of consuming…, Celiac disease is a disorder in which eating gluten triggers an immune response in the body. Rye flour contains less gluten than wheat flour, which is why the bread is denser and doesn’t rise as high as regular wheat-based breads. Compared with regular white and whole wheat bread, rye bread tends to be denser and darker and has a stronger, sour yet earthy taste. Rye bread is typically made with a combination of rye flour and rye grains (Secale cereale). However, most conventional wheat bread is unhealthy. Half of a wheat English muffin provides less than 13 grams of carbs, half a whole-wheat muffin gives you roughly 11.5 grams and half of a plain white English muffin contains around 12.5 grams of carbohydrates. 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 (12). Rye bread vs whole wheat. Rye falls into that category as well. Most rye breads are not made entirely of whole grains; many include refined wheat flour or refined rye flour in addition to whole grains. Rye flour is quite dry, so you can add more water if the dough seems too dry. Rye bread is high in fiber and has an impressive nutrient profile. This may be because it’s high in soluble fiber, which can help you feel full for longer (18, 19, 20). 1. 1 thank. It can be light or dark in color, depending on the type of flour used and the addition of coloring agents, and is typically denser than bread made from wheat flour. Rye and wheat bread are both cholesterol-free and low in calories. First, it’s a good source of fiber, which can help keep your bowels regular. It also plays a role in cell growth and helps you synthesize DNA. Sylvie Tremblay holds a Master of Science in molecular and cellular biology and has years of experience as a cancer researcher and neuroscientist. A two-slice serving of rye bread offers 20 micrograms of selenium, or approximately 36 percent of your daily intake, recommended by the Institute of Medicine. Having a slice of white bread offers 14 grams of carbohydrates, roughly the same amount you get from a tortilla. Get full nutrition facts and other common serving sizes of Rye Bread including 1 slice of snack-size and 1 slice, thin. This protein nourishes your muscle tissue, helps maintain your immune system and helps you produce hormones. Researchers found that rye bread was more effective at lowering cholesterol levels in men than wheat bread and reduced total and LDL (bad) cholesterol by up to 14% and 12%, respectively (6). Better yet are things that contain decent amounts of fiber. These short-chain fatty acids have been linked to various benefits, including weight loss, lower blood sugar levels, and protection against colon cancer (13, 14, 15). It comes in several forms, depending on the combination used, including: In the United States, commercially made light and dark rye breads tend to be made in combination with wheat flour. It is higher in fiber than white bread and is darker in color and stronger in flavor.. Rye bread was considered a staple through the Middle Ages. The total carbohyrate, sugar, fiber and estimated net carbs (non-fiber carbs) for a variety of types and serving sizes of Rye Bread is shown below. Comparing carbs in white bread vs pasta The amount of carbs in pasta is 25 g per 100g.As carbs percentage of the RDA this is 19 %. Sourdough bread has been touted as a safe option for those who avoid gluten. ... Like the rye bread, but stone ground is probably better for you. Each serving of rye bread provides 10 percent of the fiber intake recommendations for men or 15 percent for women, based on recommendations set by the Institute of Medicine. Comparing with Bread, white, commercially prepared, toasted, in 100g contains 54.4 g of carbs. An equivalent serving of wheat bread contains 17 micrograms of selenium, or 31 percent of the recommended daily intake. Send thanks to the doctor. Both breads also contain small amounts of protein -- 6 grams per serving of wheat bread and 5.5 grams for rye. However, given that it still contains gluten, it’s unsuitable for people with celiac disease or gluten sensitivity. Rye bread may help improve your digestive health in several ways. In both cases, most of the breads' calories come from complex carbohydrates, which your body uses to fuel your cells, promote intestinal health and help remove waste from your body. 8 Gluten-Free Grains That Are Super Healthy, 10 Healthy Ways to Replace Conventional Wheat Bread, 14 Healthy Whole-Grain Foods (Including Gluten-Free Options), 11 Reasons Why Too Much Sugar Is Bad for You, Gluten Intolerance Food List: What to Avoid and What to Eat. Wheat and rye breads contain comparable amounts of calories -- two slices of wheat bread contain 157 calories, compared to 166 for an equivalent serving of rye bread. All rights reserved. © 2005-2020 Healthline Media a Red Ventures Company. This article reviews the nutritional content and health benefits of rye bread. 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