The rye bread is a great alternative to the usual white bread, because thanks to its nutritional composition is a much healthier food ideal for incorporation into any diet balanced and healthy.
It is made from rye flour, a cereal widely consumed in northern Europe and highly nutritious, as it contains many minerals, vitamins, essential fatty acids and fiber. Among other things, rye bread allows you to enjoy a food that improves digestion, takes care of heart health, prevents diabetes , lowers cholesterol and prevents weight gain. It is characterized by having a dark color, a very spongy texture and a slightly more bitter taste than that of traditional bread. To know all the details about this type of bread, in this post we are going to talk about what are the nutritional properties and all the benefits of rye bread for the health of the body,
In addition, we show how you can make homemade rye bread step by step, a much healthier and more nutritious option than bread made with wheat flour and that is available to everyone.
Nutritional properties of rye bread
Rye bread stands out for providing the following nutritional properties:
- It is very rich in vitamins: it contains vitamins A, B (B1, B2, B3, B5 and B9), E and K.
- It contains many minerals and trace elements : calcium, phosphorus, iron, magnesium, potassium , selenium, sodium, and zinc.
- It is rich in fiber: 100 g of rye bread provide around 6 g of fiber because it is made from whole grains.
- High content of essential fatty acids: it provides large amounts of linoleic and oleic acids.
- Great contribution of complex carbohydrates: in 100 g of rye bread there are around 48 g of slow-absorbing carbohydrates.
- Very little fat: 100 g of this bread provide only 3.3 g of fat, thus being a good food to include in healthy diets and those aimed at weight loss.
Properties and benefits of rye bread for health
Its nutritional values make this bread an excellent nutritional option with many properties to care for and protect the health of the body. Here are the main benefits of rye bread:
Improves the digestive process and fights constipation
The high levels of fiber it contains improve digestion, help regulate intestinal transit and prevent fats from accumulating around the digestive organs.
It also has mucilages, which prevent and combat constipation by improving intestinal mobility and facilitating the evacuation of feces. In addition, it is a good ally in case of stomach pain or gastritis (inflammation of the gastric mucosa).
Reduce the cholesterol
Thanks also to its fiber content, rye bread helps reduce high levels of cholesterol and triglycerides in the blood. It favors the elimination of fats through the intestine, thus preventing them from accumulating in the body.
Protects heart health and improves circulation
Containing potassium, silica, and fiber, it is excellent for protecting heart health and highly recommended for preventing and improving high blood pressure , arteriosclerosis, and other cardiovascular diseases. In addition, it is rich in linoleic acid, which improves blood circulation, elasticity and flexibility of blood vessels.
Recommended for diabetes
Substituting the consumption of ordinary bread for that of rye bread is a perfect option for people with diabetes, since the latter, unlike the first, stands out for being rich in complex carbohydrates , which have a much less effect on the levels of blood sugar avoiding those sudden highs. Also due to its potassium content, it reduces the chances of developing type 2 diabetes.
Promotes weight loss
It is a perfect food to include in weight loss diets, and the main reason for this property is because it contains a type of soluble fiber that has a great satiating effect and reduces appetite. To this we have to add its low calorie intake, which allows you to reduce measures without having to starve between meals. On the other hand, it gives us a lot of energy throughout the day thanks to its slow-release carbohydrates.
Some studies have indicated that rye bread could also help reduce the risk of developing gallstones or stones in the gallbladder thanks to the effects of fiber in the digestion process, which would decrease the amount of bile acid that is usually generates and that is the main cause of this condition.
Despite all the benefits of rye bread for health above, it is important to clarify that although it contains a lower amount of gluten than white bread, its consumption is not advisable for people with celiac disease.
Recipe for making homemade rye bread
To make a homemade rye bread that provides us with all the healthy properties that we have talked about, first of all, it is necessary to gather the following ingredients:
For the preferment:
- 110 g rye flour
- 5 g fresh yeast
- 110 g of water
- 1 tablespoon of honey
For the rye bread:
- 200 g rye flour
- 20 g fresh yeast
- 100 g of rolled oats
- 20 g of salt
- 50 g of water
- Heat the water for the preferment over low heat.
- In a bowl, mix the rye flour of the preferment with the honey.
- Mix the heated water with the yeast and then add the rye flour and honey to the mixture and stir all the ingredients until they are integrated. Let the resulting dough rest for approximately 6 hours.
- In a bowl, mix the rolled oats with the rye flour and a little salt.
- Mix the warm water with the yeast and add to the previous mixture.
- Mix the preferment with the previous rye bread dough and unify both doughs by kneading vigorously. The final dough should be elastic and very smooth.
- Cover the dough with a cloth and let it rest so that it increases in size.
- When ready, knead again to give the rye bread the desired shape.
- Put the dough in a mold to stop, preheat the oven to 200º and bake for about 20 or 25 minutes.
- After that time, remove the bread from the oven and let it cool.
Hello Readers, I am Nikki Bella a Psychology student. I have always been concerned about human behavior and the mental processes that lead us to act and think the way we do. My collaboration as an editor in the psychology area of Well Being Pole has allowed me to investigate further and expand my knowledge in the field of mental health; I have also acquired great knowledge about physical health and well-being, two fundamental bases that are directly related and are part of all mental health.