4 Health Benefits of Rye

Basic characteristics and origin of rye


Rye (Secale cereale) belongs to the group of cereals, and after morphological and biological values rye is  closest to the wheat. 

What connects rye and wheat grains is look or the absence of the outer shells which facilitating technological processing.

Rye is an old grain that was used centuries with wheat and corn as basic grain in the production of flour and bread for human consumption. In addition to use in human nutrition, rye was also used in feeding the animals, because it contains rich biologically valuable protein and plant fibers, which were very important to the animals required to work.

Rye is an old grain that was used centuries with wheat and corn as basic grain in the production of flour and bread for human consumption. In addition to use in human nutrition, rye was also used in feeding the animals, because it contains rich biologically valuable protein and plant fibers, which were very important to the animals required to work.

One of the main characteristics of rye is presence of small amounts of gluten, as opposed to individual varieties of wheat, which contains gluten. 

Because of the low content of gluten, rye flour is slightly stiffer and less loosely compared to wheat flour. For this reason, in the preparation of integral bread and pastries rolls is mostly use a mixture of wheat and rye flour, for the texture of the dough becomes soft and without too much moisture.

Rye flour increases the nutritional value of such made bread and it gives a distinctive taste and significantly prolongs freshness.

What is the nutritional value of rye?


The nutritive value of rye is better than other cereals, mainly referring to wheat, which is most common in the diet. In fact, the basic nutritional composition of rye looks like this:

- Protein 9% with a significantly greater biological value than wheat proteins

- Carbohydrates 74%

- Fats 1.8%

- Minerals 1.8%

When we discus about the mineral composition of rye, as well as the most important and the most part represented mineral in rye is manganese. Manganese is a very important mineral in the enzymatic and metabolic processes of  fatty acids, preventing their oxidation and damage to nerve cells, which is why it is extremely important in the prevention of Alzheimer's and Parkinson's, as well as all other degenerative diseases of the nervous system.

Manganese also participates in maintaining bone health and strength, and significant impact on delaying the onset of osteoporosis in the elderly.

In addition to manganese, other minerals which have been found in rye are:

- Potassium
- Phosphorus
- Magnesium
- Iron
- Calcium
- Sodium
- Sculpture
- Zinc
- Selenium

Vitamin composition of rye is similar to other cereals - to the greatest extent rye contains vitamins B complex (pantothenic acid, niacin, riboflavin, vitamin B6) and vitamin E.

What are the most important Health Benefits of Rye?


1. Rye is recommended to diabetics


Wheat is known for something lower starch content, and greater content of simple sugars, which affects the rapid jump of insulin in the bloodstream, which is taken as a negative effect for diabetics. In contrast to wheat, rye contains something more starch and dietary plant fibers, and therefore it does’nt makes jumps of insulin and imbalance of blood sugar levels.

2. Rye affects the proper digestion 


Due to the high content of fiber, rye is an ideal food for good digestion. It works as an intestine cleaner of all the accumulated products, regulates the intestinal microflora and prevent constipation and hemorrhoids.

Very significant effect of fibers from the rye is prevention of colon cancer and the formation of stones in the bile.

Vegetable fibers in rye are important in the regulation of total cholesterol in the blood; stimulate the synthesis of only a good and reduction of bad cholesterol in the blood.

3. Rye is an ideal cereal for women


During menopause when the estrogen hormone levels decreased, and the risk of osteoporosis and high blood pressure is high, it is recommended a daily consumption of rye in the form of flour or whole cooked grains.

We have already talked about the importance of manganese in rye, but it should also mention that as other cereals, rye contains lignans - anticancer substances that prevent the occurrence of breast cancer and ovarian cancer.

4. Rye should be eaten by children and elderly


Iron, calcium, magnesium, protein of high biological value is all important elements for the growth and development of children, but they also have role in preserving the health of older people. Rye in the diet is essential in preventing anemia, aids in convalescence, recovery after a long illness, nutrition of athletes and physically active people.

How rye can be used in the diet?


Rye in the diet can be used in many ways - in the form of flour, extrude cereal and whole grain. If you plan to cook rye as a whole grain, then you need to know that on one handful of rye is coming 4 cups of water. Before cooking, rye needs to be washed under running water. Then put on the stove and cook until grains are tender.

Cooked rye can be served in combination with other cooked grains, with the addition of various dried fruits and seeds, or you could make a healthy salad with green vegetables, radishes, tomatoes, rosemary and sage.

In Western countries, it is particularly appreciated cracker from rye flour (rye cracker) and crunchy bread (crisp bread).

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