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Whole Grain Benefits

Is Rye Bread Healthy?

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Rye bread tends to be darker in color and stronger, earthy taste than regular white and wheat bread, which is one reason why many people like it.

In addition, it has been linked to several potential health benefits, including better blood sugar control and improved heart and digestive health.

This article provides an overview of the nutritional value and health benefits of rye bread.

Rye bread is typically made from a combination of rye flour and rye grains (Secale cereals).

It comes in several forms, depending on the combination used, including:

  • Light rye bread. This variety is made only from white rye flour, which comes from ground rye grain endosperm – the starchy core of rye grain.
  • Dark rye bread. This variety is made from ground whole rye. Sometimes dark rye flour is made from white rye flour colored with cocoa powder, instant coffee, or molasses.
  • Marbled rye bread. This version consists of light and dark rye dough that is rolled up. Sometimes the dark rye dough is made from light rye dough colored with cocoa powder, instant coffee or molasses.
  • Pumpernickel bread. This bread is made from coarsely ground whole grain rye.

In the United States, commercially made light and dark rye breads are usually made in combination with wheat flour.

Compared to regular white and whole grain bread, rye bread tends to be denser and darker and has a stronger, sour, but earthy taste.

Rye flour contains less gluten than wheat flour, which is why the bread is denser and not as high as regular wheat bread.

However, because it still contains gluten, it is unsuitable for people with celiac disease or gluten sensitivity.

Summary

Rye breads are made from a combination of rye flour and grain, depending on the type of bread. They are denser, darker and have a stronger taste than regular white and wheat bread.

Rye bread is high in fiber and has an impressive nutritional profile.

However, the exact composition depends on the amount of rye flour used, with darker rye breads containing more rye flour than lighter varieties.

On average, 1 slice (32 grams) of rye bread provides the following nutrients (1):

  • Calories: 83
  • Protein: 2.7 grams
  • Carbohydrates: 15.5 grams
  • Fat: 1.1 grams
  • Fiber: 1.9 grams
  • Selenium: 18% of the daily value (DV)
  • Thiamine: 11.6% of the DV
  • Manganese: 11.5% of the DV
  • Riboflavin: 8.2% of the DV
  • Niacin: 7.6% of the DV
  • Vitamin B6: 7.5% of the DV
  • Copper: 6.6% of the DV
  • Iron: 5% of the DV
  • Folate: 8.8% of the DV

Rye bread also contains small amounts of zinc, pantothenic acid, phosphorus, magnesium, calcium and other micronutrients.

Compared to normal breads such as white and wholemeal bread, rye bread is typically richer in fiber and provides more micronutrients, especially B vitamins (1, 2, 3).

In addition, studies have shown that pure rye bread tends to be more filling and has less of an effect on blood sugar levels than white and wheat bread (4, 5).

Summary

Rye bread is rich in many nutrients, especially fiber and B vitamins. It can be more filling and less affecting blood sugar levels than white or wheat bread.

Eating rye bread can benefit your health in several ways.

Can improve heart health

Adding rye bread to your diet can improve several aspects of heart health, as research has linked its intake to lower risk factors for heart disease.

For example, an 8-week study of 40 people compared the effects of consuming 20% ​​of their daily calories from rye or wheat bread on blood cholesterol levels.

Researchers found that rye bread was more effective at lowering cholesterol in men than wheat bread and lowered total and LDL (bad) cholesterol by up to 14% and 12%, respectively (6).

This effect is likely due to the high levels of soluble fiber in rye bread, a type of indigestible fiber that forms a gel-like substance in your digestive tract and can help remove high-cholesterol bile from your blood and body.

Research has shown that regular soluble fiber intake in just 4 weeks is linked to a 5–10% reduction in total and LDL (bad) cholesterol (7).

Can help control blood sugar

Blood sugar control is important for everyone, especially people with type 2 diabetes and those who cannot make enough insulin, a hormone that regulates blood sugar levels.

Rye bread has several properties that can aid in blood sugar control (5).

For starters, it’s high in soluble fiber, which slows digestion and absorption of carbohydrates and sugars through the digestive tract, resulting in a more gradual rise in blood sugar levels (8).

Rye bread also contains phenolic compounds like ferulic acid and caffeic acid, which can slow the release of sugar and insulin into the bloodstream and further aid in blood sugar control (9).

For example, a study of 21 healthy adults found that consuming a rye-based supper with added resistant starch helped slow the release of sugar and insulin into the bloodstream. In addition, it increased satiety hormones, which kept people full longer (10).

However, pure rye had no significant effect on blood sugar levels, although it did increase the feeling of satiety (10).

Digestive Health Support

Rye bread can help improve your digestive health in a number of ways.

First, it’s a good source of fiber that can help keep your bowels regular. Soluble fiber absorbs water, helping stool stay big and soft, and making it easier to pass (11).

In fact, a study of 51 adults with constipation found that rye bread was more effective than whole grain bread and laxatives at treating constipation, with no side effects (12).

Other studies have shown that rye bread fiber can increase the levels of short chain fatty acids like butyrate in your bloodstream.

These short chain fatty acids have been linked to several benefits, including weight loss, lower blood sugar levels, and protection against colon cancer (13, 14, 15).

Help you stay full longer

Numerous studies have shown that rye bread is incredibly filling (9, 16, 17).

This may be because it’s high in soluble fiber, which can help you feel full longer (18, 19, 20).

For example, a study of 41 participants found that those who ate whole-grain rye bread felt fuller and ate fewer calories later in the day than people who ate refined wheat bread (16).

Other potential benefits

Aside from the ones listed above, rye bread offers some additional potential health benefits.

Although backed by fewer studies and weaker evidence, they include the following:

  • Can reduce inflammation. One human study linked the intake of rye bread to lower inflammatory markers such as interleukin 1 beta (IL-1β) and interleukin 6 (IL-6) (21).
  • Can protect against certain types of cancer. In human and test-tube studies, rye intake has been linked to a reduced risk of various cancers, including prostate, colon, and breast cancers (14, 22, 23, 24).

Summary

Rye bread has been linked to many potential health benefits, including weight loss, reduced inflammation, better blood sugar control, and improved heart and digestive health.

While rye bread is generally healthy, it can have some drawbacks, including:

  • Contains anti-nutrients. Rye bread, especially the lighter varieties, contains phytic acid, an anti-nutrient that can hinder the absorption of minerals like iron and zinc from the same meal. Still, antinutrients aren’t a problem for those on a balanced diet (25).
  • Can cause flatulence. Rye is high in fiber and gluten, which can cause gas and gas in people who are sensitive to these compounds.
  • Unsuitable for a gluten-free diet. Rye bread contains gluten and is therefore unsuitable for people on a gluten-free diet, such as people with celiac disease.
  • May contain a lot of sugar. In some parts of the world, rye breads contain a lot of sugar to improve their taste. Added sugar is unhealthy and can add unwanted calories to your diet.

Summary

Rye bread has several potential disadvantages. It’s unsuitable for a gluten-free diet, can cause gas, may be high in added sugar, and contains anti-nutrients such as phytic acid, which can interfere with mineral absorption.

Fresh rye bread can be made at home with just a few ingredients.

The following ingredients and proportions are used to make lighter rye bread:

  • 1.5 teaspoons of instant dry yeast
  • 1.5 cups (375 ml) warm water
  • 1 teaspoon of salt
  • 1.5 cups (200 grams) of rye flour
  • 1.5 cups (200 grams) of whole wheat flour
  • 1 teaspoon caraway seeds (optional)

Here’s a quick rundown of how rye bread is made:

  1. Mix the yeast, salt, rye flour, wheat flour and water in a bowl. Rye flour is quite dry, so you can add more water if the dough seems too dry. Knead it until it is smooth. Note that rye dough isn’t as springy as wheat dough.
  2. Put the dough in a lightly greased bowl, cover with cling film and let the dough rise until it has doubled. This takes 1-2 hours.
  3. Remove the dough from the bowl and shape into a smooth oval loaf. If you want to add caraway seeds, add them in this step.
  4. Put the dough in a lightly greased loaf pan, cover with cling film and let rise until it has doubled again, which takes another 1-2 hours.
  5. Preheat the oven to 220 ° C. Cover the bread, make a few horizontal cuts with a knife, and then bake for 30 minutes or until dark. Take the bread out and let it rest on a cooling shelf for at least 20 minutes before serving.

Summary

Rye bread is easy to make at home. Just follow the steps above and treat yourself to a fresh slice of homemade rye bread.

Rye bread is a great alternative to traditional white and wheat breads.

While it can cause gas in sensitive people, and some strains may be laden with added sugar, it can offer several benefits.

It’s high in fiber and nutrients – especially B vitamins – and has been linked to health benefits like weight loss, better blood sugar control, and improved heart and digestive health.

In addition, it is easy to incorporate into your diet instead of traditional white or wheat bread and can be easily prepared at home.

Whole Grain Benefits

How to live longer: Whole grains can boost longevity Introduction

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In recent years, supermarkets have struggled to meet demand for healthier foods after the evidence of healthy eating increased. Fruits and vegetables are often revered for their endless benefits, but in recent years other foods have also proven to be buffers against a number of ailments. There is a growing line of research highlighting the health benefits of consuming whole grains and their potential longevity effects.

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Doctor Qi Sun, associate professor at Harvard Medical School, stated that a whole-grain diet is also “linked to a lower risk of cardiovascular disease, type 2 diabetes, metabolic syndrome and certain types of cancer.”

The study was based on nutritional information from more than 100,000 men and women followed for more than 20 years.

Participants who replaced one serving of refined grains per day with whole grain products reduced their risk of death by eight percent over the study period.

Research suggests that the longevity effects are due to the compounds, particularly fiber, magnesium, vitamins, and phytochemicals.

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Dietary guidelines recommend eating at least three servings of whole grains a day, with a survivor reducing the overall risk of death by 5 percent.

A serving of whole grains is equivalent to 28 grams or 1 ounce, that’s three cups of popcorn, one cup of whole grain muesli or a slice of whole grain bread.

In addition, the results showed that the risk of death was reduced by 20 percent during the study period if a daily serving of red meat was replaced with whole grain products.

Sun said, “If you really look at whole grain consumption with other diseases, stroke, heart disease, and colon cancer, whole grains are consistently associated with lower risk for these diseases.

“Half of the grains that a person consumes every day should come from whole grain products.”

David Jacobs, a professor of epidemiology at the University of Minnesota School who was not involved in the study, commented: “[The study] showed, as some other studies have shown in several other contexts, that consumption of whole grains is associated with reduced all-cause mortality and mortality from cardiovascular disease, but not particularly strongly associated with mortality from cancer.

“It is a very difficult thing in nutritional epidemiology to separate such things and make certain statements.”

The researchers also explained that whole grains have a lower glycemic index, meaning they result in less increases and decreases in blood sugar, and explain how the food might protect against type 2 diabetes.

The Mayo Clinic notes that unrefined whole grains are a superior source of fiber when compared to other nutrients.

The health authority recommends adding them to your diet by “enjoying breakfasts that contain whole grains, such as whole bran flakes, whole wheat meal, or oatmeal”.

“Replace plan bagels with wholegrain toast or wholegrain bagels,” it continues. “Bring sandwiches with whole grain bread or rolls.”

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Whole Grain Benefits

Tom Brady reveals he doesn’t ‘eat much bread’ and experts say it can keep you young

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Tom Brady isn’t a fan of bread, but that didn’t stop him from becoming a Subway spokesperson.

The six-time NFL Super Bowl champion confirmed his new partnership with the global sandwich chain in an Instagram post he shared with his 10.1 million followers on Sunday.

“As this new commercial will tell you, I don’t eat a lot of bread, but at the end of the day I know size when I see it,” he wrote.

SPORTS WRITER RESPONSES TO TOM BRADY’S DIET REGIME

Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten – key ingredients found in most commercially made breads. While the NFL quarterback allegedly avoids bread to keep his digestive system in tip-top shape, it turns out that scraping bread off can help you look and feel young.

Registered nutritionist Maryann Walsh of Walsh Nutrition Consulting told Fox News that some carbohydrate-free guests report having more energy throughout the day. report that they have more energy throughout the day.

“Consuming large amounts of bread or refined carbohydrates can cause blood sugar spikes, followed by a blood sugar drop that makes you feel sluggish,” said Walsh. “By eliminating or significantly reducing bread, it can help some experience more sustained blood sugar levels, resulting in more sustained energy levels.”

She added, “Blood sugar spikes from overeating can accelerate aging, as Advanced Glycation End Products (aptly named AGEs) accelerate aging. AGEs are associated with increased oxidative stress and inflammation, leading to undesirable accelerated skin aging and joint inflammation, and an increased susceptibility to diseases such as diabetes and cardiovascular disease. “

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Tom Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten - key ingredients found in most commercially made breads.  (iStock)

Tom Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten – key ingredients found in most commercially made breads. (iStock)

Aside from potential energy and longevity, Walsh said avoiding bread could contribute to an overall leaner figure.

“Since bread is an important source of carbohydrates, it can cause water retention in the body, which can make many feel bloated,” she said. “Carbohydrates turn into glycogen in the body, and glycogen normally holds two to three times its weight in water. Because of this, when people start a low-carb diet, they lose weight quickly when they start out because, in addition to losing fat, often they don’t hold on as much water . “

EXPERT CALLS BRADY’S DIET ‘SKETCHY’

It’s not clear if the Tampa Bay Buccaneers quarterback watched a fountain of youth from cutting bread, but Brady’s personal chef – Allen Campbell – told Boston.com that the NFL star is following an organic, gluten-free diet to keep his guts healthy maintain health.

“Gluten is the protein in bread that can ‘react’ with our immune system,” said registered nutritionist Caroline Thomason in an interview with Fox News. “In people who are sensitive to gluten and who experience negative reactions when they eat bread, gluten increases the inflammation in their bodies.”

Gluten is a protein found in various types of grain, including wheat, barley, and rye.

Gluten is a protein found in various types of grain, including wheat, barley, and rye.
(iStock)

She continued, “The symptoms of gluten intolerance can be insidious. These include rashes, indigestion, gas, headaches, and fatigue.”

THE AGE-DESPITE LIFESTYLE AUTHOR LOOKS DECADES YOUNGER THAN HE IS

Other symptoms of gluten sensitivity include joint pain, fatigue, and gastrointestinal issues, which she said can happen to people who have been diagnosed with celiac disease or not, according to Walsh.

“Gluten-free bread and pasta are available, but it’s important to note that just because a product is gluten-free doesn’t mean it’s low in carbohydrates,” said Walsh. “Anyone who hopes to feel better by doing without or reducing bread will want to enjoy gluten-free bread sparingly.”

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Jinan Banna, a nutrition professor at the University of Hawaii at Manoa, told Fox News that people who are not sensitive to gluten have little reason to avoid bread.

While there are benefits to not overeating, most people don't need to cut out carbohydrates or gluten to stay healthy.

While there are benefits to not overeating, most people don’t need to cut out carbohydrates or gluten to stay healthy.
(iStock)

“Bread is a source of carbohydrates that our bodies can use for energy, and it’s also rich in vitamins and minerals,” said Banna. “Whole grain bread also provides several grams of fiber per slice, which is important for digestive health, weight management, and maintaining heart health.”

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In addition to Brady’s bread- and gluten-free diet, the quarterback is also said to exclude selected vegetables from his diet for similar gut health reasons.

“Tom Brady is likely to exclude nightshades – tomatoes, eggplants, peppers, etc. – from his diet because they have also been shown to work with our immune systems,” said Thomason. “This is especially true for people with autoimmune diseases who are more prone to lower immune systems.”

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Brady’s representatives did not immediately respond to Fox News’ request for comment.

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Whole Grain Benefits

What Is Cellulose and Is It Safe to Eat?

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Cellulose is a fiber found in fruits, vegetables, and other plant foods as part of a plant’s cell walls. It occurs in tree bark and in the leaves of a plant.

When you eat plant foods, you are consuming cellulose. But you may not know that cellulose fiber is also being removed from plants to be used as an additive in many other foods and sold as dietary supplements (1).

This article provides an overview of cellulose, where it is commonly found and whether it is safe to consume.

Cellulose consists of a number of sugar molecules that are linked together in a long chain. Since it is a fiber that forms plant cell walls, it is found in all plant foods.

When you ingest foods that contain it, the cellulose stays intact as it travels through your small intestine. Humans do not have the enzymes needed to break down cellulose (1).

Cellulose is also an insoluble fiber and does not dissolve in water. When consumed, insoluble fiber can help push food through the digestive system and aid in regular bowel movements (2).

In addition to their role in digestive health, fiber like cellulose can also be beneficial in other ways. Studies suggest that high fiber intake may reduce the risk of various diseases, including stomach cancer and heart disease (3).

summary

Cellulose is an indigestible, insoluble fiber found in fruits, vegetables, and other plants.

Fruits, vegetables, legumes, whole grains, nuts, seeds, and other plant-based foods contain varying amounts of cellulose. The skin of plant foods usually contains more cellulose than the pulp.

Celery in particular has a very high cellulose content. If you’ve ever got stringy pieces of celery between your teeth, you’ve felt cellulose in action (4).

Cellulose is also a common food additive. In this use, it is obtained either from wood or waste from the production of plant-based foods such as oat shells or peanut and almond shells (1).

Other names for cellulose added to food include:

  • Cellulose rubber
  • microcrystalline cellulose
  • Sodium carboxymethyl cellulose
  • microcrystalline cellulose

Cellulose can be added to grated cheese or dried spice mixes to prevent lumps. It’s also found in some ice creams and frozen yogurts, especially low-fat varieties, to thicken or blend the product and add thickness without fat (1).

Bread products can be fortified with cellulose to increase their fiber content. Additionally, cellulose can add bulk to nutritional or low-calorie foods like meal replacement shakes so that they become filling without adding to total calories (1).

It’s worth noting that fiber is generally added to many foods, even things like yogurt and ground beef. If you are interested to see if the products you have bought contain cellulose or other added fiber, check the ingredients list.

Finally, cellulose is available in the form of dietary supplements. Cellulose supplements often contain a modified version of cellulose that forms a gel in the digestive tract.

Manufacturers of these supplements claim that they will help you fill your stomach, lower your caloric intake, and promote weight loss (2, 5).

However, it is unclear whether cellulose preparations meet their requirements.

A manufacturer-sponsored study of the weight loss effects of the cellulose supplement Plenity found that people who took the supplement lost more weight than those who took a placebo after 24 weeks. However, further long-term studies are required (5).

summary

Cellulose is found in all plant-based foods and in the form of dietary supplements. It is a common food additive and is found in ice cream, grated cheese, and dietary foods, among others.

Eating cellulose – especially from whole fruits and vegetables, grains, beans, and other plant-based foods – is generally considered safe.

All of the possible disadvantages of cellulose are related to the side effects of consuming too much fiber. In general, if you eat too much cellulose, fiber, or take cellulosic supplements, you may experience:

  • Flatulence
  • Upset stomach
  • gas
  • constipation
  • diarrhea

Current dietary guidelines recommend that adults consume at least 25 grams of fiber per day from food, but may require more or less depending on age, gender, and personal needs (6).

If you are following a high-fiber diet or increasing your fiber intake, you should drink plenty of water to avoid unpleasant side effects. Exercise can also help.

Those on a low-fiber diet should limit their intake of cellulose. People with a health condition that affects the digestive system, such as: B. Inflammatory Bowel Disease (IBD) also need to watch out for cellulose in food.

Cellulose as a food additive is generally recognized as safe (GRAS) by the Food and Drug Administration (FDA). The amounts of cellulose currently used in food are not considered to be hazardous to humans (7).

Keep in mind, however, that getting fiber from whole plant foods is usually better than getting it from additives or supplements. In addition to fiber, these foods provide many other beneficial nutrients and compounds.

Before adding any cellulosic supplements to your diet, it is best to speak with a doctor.

summary

Consuming cellulose from foods, supplements, or additives is likely to be safe for most people. However, too much of it can lead to side effects that come with excessive consumption of fiber such as gas, gas, and abdominal pain.

Cellulose is a type of fiber that forms the cell walls of plants. When you eat plant foods, you are eating cellulose.

Many other foods, from grated cheese to low-calorie or diet foods, have cellulose added to support various properties. Cellulose also exists in the form of dietary supplements.

It is generally safe to consume cellulose. However, if you eat too much cellulose or fiber, you may experience nasty side effects such as gas and gas.

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