La rye is a cereal that resembles wheat, but it is longer and thinner and its color varies from yellowish brown to greyish green; it is generally available in its whole grain form or sliced with wheat flour or oat flakes.
Although are not as popular as the wheat, it is good to keep this cereal with various properties in mind in your diet.
Difference between rye and wheat
Il gluten contained in rye is less elastic than that of wheat and retains less gas during the leavening process.
Bread made with rye flour tends to be denser and more compact, and because it is difficult to separate the germ and bran from the rye endosperm, the rye flour retains many nutrients, unlike refined wheat flour.
History
Rye is one of the most recently discovered cereal crops; Unlike other grains that can be traced back to prehistoric times, rye was not grown until about 400 BC.
It is thought to have had origin from a wild species, that grew like weeds in the fields of barley and wheat.
Unfortunately, since ancient times, this cereal appears to have been relegated to a food for the poor and, as the standard of living in various civilizations has increased, the consumption of rye has decreased.
Hopefully, as more and more people discover the benefits of this cereal and its unique taste profile, it will play an increasingly important role in our diets.
Nutritional values
100 grams of flour contain:
- 342 Kcal
- Protein: 16 gr
- Fat: 2,5 gr
- Carbohydrates: 68 gr
- Iron: 3mg
- Calcium: 25 mg
- Phosphorus: 530 mg
Health benefits
Among the numerous benefits of using this cereal we find:
- Promote weight loss: rye is an excellent source of fiber, which increases the sense of fullness and satiety
- Help prevent gallstones: eating foods rich in insoluble fiber such as rye, helps women to avoid gallstones; insoluble fiber not only accelerates intestinal transit time, but also reduces the secretion of bile acids and lowers triglycerides
- Reduce the risk of diabetes type 2: rye is rich in magnesium, a mineral useful for enzymes involved in the use of glucose and in the secretion of insulin
- Help prevent colon cancer: rye fibers bind to colon toxins and manage to remove them from the body; when fiber binds to cancer-causing chemicals, it helps protect colon cells from damage
- Cardiovascular benefits for postmenopausal women: Eating a serving of whole grains such as rye at least 6 times a week helps postmenopausal women manage high cholesterol, high blood pressure, and other signs of cardiovascular disease.
Contraindications of rye consumption
Although rye is nutrient-rich and healthy, there may be some contraindications:
- Contains gluten, so those suffering from celiac disease and gluten intolerance cannot eat it
- Contains antinutrients: rye bread contains phytic acid, an antinutrient that can hinder the absorption of minerals such as iron and zinc (Those who follow a well-balanced diet can safely eat it and not worry about antinutrients.
Did you know this cereal with many properties? Let us know in the comments and remember to follow us on our Telegram channel
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