Rye time

In the mood for a health kick? Rye bread could be the an­swer

Irish Examiner - Feelgood - - This Week -

OUT­SIDE of Scan­di­navia, rye bread can be a bit of a niche propo­si­tion. The dense bread is beloved by the health-con­scious among us though, and switch­ing from wheat breads to rye could bring you a range of ben­e­fits.

Here are some of the rea­sons you should con­sider mak­ing it your sand­wich stan­dard...

1. It’s full of fi­bre

We all know in the­ory that we should seek out high-fi­bre foods to help our di­ges­tion and choles­terol, among oth­ers rea­sons, but find­ing the right foods to hit our rec­om­mended in­take isn’t al­ways easy.

Handily, rye bread is in­cred­i­bly high in fi­bre, with twice as much as most stan­dard wheat-based breads.

Rhi­an­non Lambert a nu­tri­tion­ist and au­thor of Re-Nour­ish: A Sim­ple Way to Eat Well (£19.99, Yel­low Kite) says “the ad­di­tional fi­bre [in rye bread] may aid di­ges­tion and may also help you to feel nice and full for a longer pe­riod of time af­ter a meal.”

2. It’ll fill you up for longer

Speak­ing of ap­petite, a study in Swe­den, where rye bread is widely con­sumed, found that eat­ing it as part of break­fast not only makes you feel less hun­gry be­fore lunch, but even has a knock-on ef­fect af­ter­wards.

Ef­fec­tively, rye bread can help con­trol your ap­petite and leave you feel­ing sa­ti­ated all day, which should put it in pole po­si­tion as your break­fast of choice ahead of a try­ing day — or if you know some­one’s sched­uled a pesky lunchtime meet­ing.

3. It can lower your gluten in­take

Rye still con­tains some of the pro­teins found in gluten grains, so those with an in­tol­er­ance or coeliac dis­ease should avoid it. How­ever, if you’re try­ing to cut down on gluten without avoid­ing it al­to­gether, rye could be a per­fect sub­sti­tute to that early morn­ing bagel.

It has lower lev­els than most white breads, which is partly why it’s so dense, mak­ing it a great op­tion for peo­ple who have a slight sen­si­tiv­ity.

4. It’s packed with nu­tri­ents

Rye is a great source of iron and magnesium, of­fer­ing more of each than most wheat, and even packs a bonus help­ing of zinc too. If you’re lack­ing in th­ese vi­tal nu­tri­ents, it can af­fect both your mood and your en­ergy lev­els. Rye bread also con­tains around twice as much potas­sium as white bread, which is im­por­tant for reg­u­lat­ing blood pres­sure.

“There is a lot more to a slice of bread than just car­bo­hy­drates to con­sider,” says Lambert.

5. It could help to fight asthma

Par­ents around the world know the strug­gle of white bread ver­sus brown bread.

But the ben­e­fits of rye bread for a child’s health could make it worth per­se­ver­ing.

A re­cent study found that chil­dren’s di­ets play a sig­nif­i­cant role in the like­li­hood of their de­vel­op­ing asthma, and rye bread was named as a fea­ture of the sort of diet that may be able to fight against such health risks.

GOOD SLICE: Rye is a great source of iron and magnesium, and packs a bonus help­ing of zinc.

Newspapers in English

Newspapers from Ireland

© PressReader. All rights reserved.