Rye

Rye is a cereal grain that is longer and more slender than wheat and varies in color from yellowish brown to grayish green. Wild rye grows in Turkey and adjacent areas.  That’s where it was originally cultivated.  Since the Middle Ages it has been widely grown in Central and Eastern Europe.

Initially rye was seen as a weed in the wheat crop.  It was only appreciated after it was grown in poorer soils and colder climates (where it grew well).

Bread made partially or completely from rye is common in Europe. Rye bread, including pumpernickel, is a widely eaten food in Northern and Eastern Europe. Since its gluten is less elastic than wheat's, and it holds less gas during the leavening process, breads made with rye flour are more compact and dense.

Cooking

To cook rye grains.  Rinse the grains then add water. 4 cups of water to one cup of rye.  Makes 3 cups of cooked rye. Boil water then simmer for 1 hour. For softer grains, soak them before cooking or cook for longer.

Rye grains can be used as an alternative to rice with any meal. Serve as a side dish.

To cook rye flakes, use about three parts water for each part rye flakes and cook for about 30 minutes.

Rye flakes can be cooked as a porridge alternative. Or mixed together with oatmeal.

Rye flour can be used in bread, muffins or pancakes. Because it is difficult to separate the germ and bran (bran contains lot of nutrients) from the endosperm of rye, rye flour usually retains a large quantity of nutrients.

Nutrition properties of whole grain rye

High in carbohydrate with a lower GI than most other grains (about 76 gm of carbohydrate per 100 gm of whole grain rye).

Relatively high protein content (around 15%), with a higher lysine content than most other cereals.  Lysine is a protein reputed to be useful in preventing cold sores.

Low in fat (most of which is unsaturated). Amount of fat per 100 gm is about 1.6 gm which is very little.

High in potassium and low in sodium.

Contains B-group vitamins such as thiamin, riboflavin, niacin, vitamin B6 (pyridoxine), folate and pantothenic acid.

Contains vitamin E.

Contains iron, zinc, magnesium, phosphorus and selenium (depending on the soil content of selenium).

Contains small amounts of copper, manganese and calcium.

Contains phytochemicals including lignans, phenolic acids, phytic acid, plant sterols, stanols and saponins.

Fiber about 15gm per 100 gm of rye. Consists of both soluble and insoluble fiber.

Health Benefits

Regular consumption of wholegrains lowers the risk of heart disease, certain cancers, asthma and diabetes.

Rye is a good source of fiber which is very good at binding to water and give you a feeling of fullness and satiety.

Rye contains more fiber than other common cereals. Typically refined rye bread contains more fiber than white wheat bread because the endosperm of rye contains twice as many cell wall components.  The main components of rye fiber are arabinoxylan, fructan, glucan and starch.  The fiber content of rye changes upon cooking.

   

Whole grains, such as rye, contain many powerful phytonutrients (Also called phytochemicals). Phyto comes from the Greek word for plant.  Phytonutrients vary but their main function in the plant is to protect the plant from germs, fungi, bugs, and other threats.  Looking at all the different plant foods eaten by man there are 25,000 different phytonutrients. Different plant foods have different phytonutrient.  Each phytonutrient goes to a different organ, tissue or cell and performs a different function. What your body needs is a wide variety of phytonutrients obtained from a wide variety of whole grains. There are more phytonutrients present in whole grain foods than refined flour.  Refining whole grain removes the bran and the germ and leaves the endosperm.  The bran and the germ contain lots of vitamins, minerals and phytonutrients as well as protein, carbohydrates and some fiber. 

One type of phytonutrient abundant in whole rye grains is lignans, which is thought to protect against breast and other hormone-dependent cancers as well as heart disease. Whole grains are rich sources of lignans which have an inverse relationship to cardiovascular-related death.  Lignan (which is an anti-oxidant) is not the same as lignin which is a type of fiber.

Rye and diabetes?

Rye is unusual among grains for the high level of fiber in its endosperm – not just in its bran. Because of this, rye products (even refined rye) generally have a lower glycemic index than products made from wheat and most other grains, making them especially healthy for diabetics. The fiber present in rye leads to a rapid feeling of fullness. Recommended for those trying to lose weight. Whole rye foods can help to prevent high blood sugar levels in diabetic patients, thereby helping with blood sugar control.

The after-meal insulin response could be attributed not only to the fiber content of the rye breads, but also to the fact that the starch granules in rye bread form a less porous and mechanically firmer matrix than in wheat bread. This means a much greater particle size being swallowed when rye bread is eaten compared to wheat, which would slow the rate at which the starch could be digested into sugar.

How does rye prevent colon cancer?

People eating diets high in fiber-rich whole grains consistently have lower risk of colon cancer.  The fiber binds to the cancer-causing-chemicals removing them from the body.

Studies have also shown a connection between breast cancer and fiber. Breast cancer is more common in women eating less fiber from whole grains.

Rye has also been shown to prevent gallstones in women.

How do whole grains increase the health of the heart?

Rye helps lower cholesterol levels. The fiber binds to bile salts and removes them from the body. The body needs cholesterol to make new bile salts. Therefore the blood cholesterol level goes down.

In a meta-analysis of 7 studies including more than 150,000 persons, those whose diets provided the highest dietary fiber intake had a 29% lower risk of cardiovascular disease compared to those with the lowest fiber intake

Bran is rich in vitamins, minerals, and phytonutrients as well as in fiber. The majority of phytonutrients function as antioxidants.  Whole grain rye is an important source of antioxidants. Some examples are vitamin A, C and E, tocotrieonols, selenium, phenolic acids, and phytic acid. The antioxidants vary and are absorbed in different parts of the intestine.  

Whole grains lead to better insulin and blood sugar levels. And rye is the best grain at doing this. In many persons, the risks of atherosclerotic cardiovascular disease, diabetes, and obesity are linked to insulin resistance.

Brief Summary of some medical studies involving rye. All the studies show consuming whole grain rye or other whole grains or even refined rye is good for your health.

RYE REDUCES BODY WEIGHT COMPARED TO WHEAT

Mice consuming the whole grain rye had reduced body weight, slightly improved insulin sensitivity, and lower total cholesterol.

RYE LOWERS INSULIN RESPONSE, IMPROVES BLOOD GLUCOSE PROFILE

This study showed that whole grain rye bread was best at controlling blood sugar and regulating appetite.

RYE BREAD SATISFIES LONGER THAN WHEAT

The rye bread breakfasts had decreased hunger and desire to eat, compared to the wheat bread control.

RYE PORRIDGE MORE SATISFYING FOR BREAKFAST

Rye porridge had prolonged satiating properties up to 8 hours after consumption, compared to refined wheat bread.

WHOLE GRAINS AND FISH HIGHLY PROTECTIVE AGAINST CHILDHOOD ASTHMA

Increasing consumption of whole grains and fish could reduce the risk of childhood asthma by about 50%.

FIBER FROM WHOLE GRAINS AND FRUIT PROTECTIVE AGAINST BREAST CANCER

A diet rich in fiber from whole grains, such as rye, and fruit offered significant protection against breast cancer for pre-menopausal women.