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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

For the 55-and-over crowd, March 27-April 3, 2022 | Local News

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For information about services available to older adults, contact Pam Jacobsen, director of the Retired and Senior Volunteer Program and Helen Mary Stevick Senior Citizens Center, 2102 Windsor Place, C, at 217-359-6500.

RSVP and the Stevick Center are administered by Family Service of Champaign County.

ANNOUNCEMENTS

  • Active Senior Republicans in Champaign County’s monthly meeting will be held at 9:30 am on April 4 in the Robeson Pavilion Room A & B at the Champaign Public Library. This month’s speakers will be Jesse Reising, Regan Deering and Matt Hausman, Republican primary candidates for the newly redrawn 13th Congressional District.
  • Parkland Theater House needs four ushers each night for “The SpongeBob Musical,” opening April 14. There will be nine shows in total — April 14-16, April 22-24 and April 29-May 1. For details, call or email Michael Atherton, Parkland Theater House Manager, theatre@parkland.edu or 217-373-3874.
  • Parkland College also needs four volunteers for commencement. The commencement ceremony will be in person at Krannert Center for the Performing Arts at 8 pm May 12. Volunteers needed from 6:30 to 8 pm For details, contact Tracy Kleparski, Director of Student Life, at TKleparski@parkland.edu or 217- 351-2206.
  • The Milford High School National Honor Society and Student Council is hosting a Senior Citizens Banquet at 6 pm April 22. The event will be held in the MAPS #124 Gymnasium (park at south doors at Milford High School. To RSVP, call Sandy Potter at 815-471-4213.

STEVICK CENTER ACTIVITIES

Knit or crochet for those in need:

Meditative Movement with Yoga:

  • 9 to 10:15 am Tuesdays and Thursdays.

Bingo:

  • 11 am to noon, second and fourth Tuesdays. Call 217-359-6500.

Bridge:

  • Noon to 3 pm Thursdays.

Euchar:

Card game 13:

  • To sign up to play, call 217-359-6500 and ask for Debbie.

Men’s group:

  • 9 am Monday-Friday. Join us for a cup of coffee and great conversation.

HOT LUNCH PROGRAM

The Peace Meal Nutrition Program provides daily hot lunches at 11:30 am for a small donation and a one-day advance reservation at sites in Champaign, Urbana, Rantoul, Sidney (home delivery only), Mahomet (home delivery only) and Homer.

For reservations, call 800-543-1770. Reservations for Monday need to be made by noon Friday.

NOTE: There is no change for home deliveries, but at congregate sites, you can get a carry-out meal.

Sunday:

  • BBQ pork sandwich, mini potato bakers, corn, creamy cole slaw, bun.

Tuesday:

  • Turkey pot roast with carrots and celery, Italian green beans, pineapple, whole grain roll.

Tuesday:

  • Savory sausage stew, broccoli, chunky apple sauce, biscuit, surprise dessert.

Tuesday:

  • Meatloaf, mashed potatoes and brown gravy, tomatoes and zucchini, apricots, whole-grain roll.

Friday:

  • Chef’s choice — regional favorites will be served.

VOLUNTEER OPPORTUNITIES

If you are 55 and older and want to volunteer in your community, RSVP (funded by AmeriCorps Seniors and the Illinois Department on Aging) provides a unique link to local nonprofits needing help. We offer support, benefits and a safe connection to partner sites.

Contact Pam Jacobsen at rsvpchampaign@gmail.com or 217-359-6500.

CURRENT NEEDS

Senior Volunteers.

  • RSVP of Champaign, Douglas and Piatt counties/AmeriCorps Senior Volunteers is your link to over 100 nonprofit organizations. Please contact Pam Jacobsen at rsvpchampaign@gmail.com or call 217-359-6500 for volunteer information.

Food for seniors. Handlers needed to unload boxes of food for repackaging at 7 am on the second and fourth Tuesdays of the month. We are looking for backup delivery drivers to deliver food to seniors. Contact Robbie Edwards at 217-359-6500 for info.

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Whole Grain Benefits

The future of nutrition advice

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By Lisa Drayer, CNN

(CNN) — Most of us know we should eat more fruits, vegetables and whole grains.

So why would the National Institutes of Health spend $150 million to answer questions such as “What and when should we eat?” and “How can we improve the use of food as medicine?”

The answer may be precision nutrition, which aims to understand the health effects of the complex interplay among genetics, our microbiome (the bacteria living in our gut), our diet and level of physical activity, and other social and behavioral characteristics.

That means that everyone could have their own unique set of nutritional requirements.

How is that possible? I asked three experts who conduct precision nutrition research: Dr. Frank Hu, professor of nutrition and epidemiology and chair of the Department of Nutrition at the Harvard TH Chan School of Public Health, and Martha Field and Angela Poole, both assistant professors in the division of nutritional sciences at Cornell University’s College of Human Ecology.

Below is an edited version of our conversation.

CNN: How is precision nutrition different from current nutrition advice?

dr Frank Hu: The idea of ​​precision nutrition is to have the right food, at the right amount, for the right person. Instead of providing general dietary recommendations for everyone, this precision approach tailors nutrition recommendations to individual characteristics, including one’s genetic background, microbiome, social and environmental factors, and more. This can help achieve better health outcomes.

CNN: Why is there no one-size-fits-all prescription when it comes to what we should be eating?

Huh: Not everyone responds to the same diet in the same way. For example, given the same weight-loss diet, some people can lose a lot of weight; other people may gain weight. A recent study in JAMA randomized a few hundred overweight individuals to a healthy low-carb or low-fat diet. After a year, there was almost an identical amount of weight loss for the two groups, but there was a huge variation between individuals within each group — some lost 20 pounds. Others gained 10 pounds.

Martha Field: Individuals have unique responses to diet, and the “fine adjust” of precision nutrition is understanding those responses. This means understanding interactions among genetics, individual differences in metabolism, and responses to exercise.

CNN: How do we eat based on precision nutrition principles now?

Huh: There are some examples of personalized diets for disease management, like a gluten-free diet for the management of celiac disease, or a lactose-free diet if you are lactose intolerant. For individuals with a condition known as PKU (phenylketonuria), they should consume (a) phenylalanine-free diet. It’s a rare condition but a classic example of how your genes can influence what type of diets you should consume.

Angela Poole: If I had a family history of high cholesterol, diabetes or colon cancer, I would increase my dietary fiber intake, eating a lot of different sources, including a variety of vegetables.

fields: If you have high blood pressure, you should be more conscious of sodium intake. Anyone with a malabsorption issue might have a need for higher levels of micronutrients such as B vitamins and some minerals.

CNN: There is research showing that people metabolize coffee differently. What are the implications here?

Huh: Some people carry fast caffeine-metabolizing genes; others carry slow genes. If you carry fast (metabolizing) genotypes, you can drink a lot of caffeinated coffee because caffeine is broken down quickly. If you are a slow metabolizer, you get jittery and may not be able to sleep if you drink coffee in the afternoon. If that’s the case, you can drink decaf coffee and still get the benefits of coffee’s polyphenols, which are associated with decreased risk of heart disease and diabetes without the effects of caffeine.

CNN: How much of a role do our individual genes play in our risk of disease? And can our behavior mitigate our disease risk?

Huh: Our health is affected by both genes and diets, which constantly interact with each other because certain dietary factors can turn on or off some disease-related genes. We published research showing that reducing consumption of sugary beverages can offset the negative effects of obesity genes. That’s really good news. Our genes are not our destiny.

Another area of ​​precision nutrition is to measure blood or urine metabolites, small molecules produced during the breakdown and ingestion of food. For example, having a higher concentration of branched-chain amino acids (BCAAs) strongly predicts one’s future risk of diabetes and cardiovascular disease. The blood levels of BCAAs depend on individuals’ diet, genes and gut microbiome. We found that eating a healthy (Mediterranean-style) diet can mitigate harmful effects of BCAAs on cardiovascular disease. So measuring BCAAs in your blood may help to evaluate your risk of developing diabetes and cardiovascular disease and encourage dietary changes that can lower the risk of chronic diseases down the road.

fields: The environmental effects can sometimes be on the same magnitude as the genetic effects with respect to risk for disease.

CNN: Our individual microbiomes may be able to dictate what type of diet we should be consuming. Can you tell us about this emerging research? And what do you think of microbiome tests?

Poole: Research has shown that in some people, their blood sugar will spike higher from eating bananas than from eating cookies, and this has been associated with microbiome composition. Scientists have used microbiome data to build algorithms that can predict an individual’s glucose response, and this is a major advance. But that’s not an excuse for me to shovel down cookies instead of bananas. Likewise, if the algorithm suggests eating white bread instead of whole-wheat bread due to blood glucose responses, I wouldn’t just eat white bread all the time.

At the moment, I’m not ready to spend a lot of money to see what’s in my gut microbiome… and the microbiome changes over time.

Huh: Microbiome tests are not cheap, and the promise that this test can help develop a personalized meal plan that can improve blood sugar and blood cholesterol … at this point, the data are not conclusive.

CNN: How will nutrition advice be different 10 years from now?

Poole: I think you will receive a custom-tailored grocery list on an app — foods that you want to buy and foods that you want to avoid, based on your blood sugar responses to foods, your level of physical activity and more.

Huh: We will have more and better biomarkers and more affordable and accurate nutrigenomics and microbiome tests as well as better computer algorithms that predict your response to food intakes.

But these technologies cannot substitute general nutrition principles such as limiting sodium and added sugar and eating more healthy plant foods. In a few years, you may be able to get a more useful response from Alexa if you ask her what you should eat — but like other answers from Alexa, you’ll have to take it with a grain of salt.

The CNN Wire
™ & © 2022 Cable News Network, Inc., a WarnerMedia Company. All rights reserved.

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Whole Grain Benefits

Are Peanut Butter and Jelly Sandwiches Healthy?

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In order to assess its nutritional value, first we must discuss the breakdown of this sandwich.

Typically, there are three main ingredients — bread, peanut butter, and jelly — each with different nutritional values.

Nutritional value of bread

Bread can be a part of a balanced diet. The nutritional value of bread depends on the type chosen.

For starters, whole-grain bread is the best option because it provides a higher amount of nutrients. Whole grain kernels have three parts: the bran, endosperm, and germ (1).

Because whole grain bread retains all three parts, it’s higher in protein and fiber compared with other breads. These nutrients slow the absorption of sugar into your blood stream and keep you full longer (2, 3).

Whole grain bread is also richer in key nutrients, like B vitamins, iron, folate, and magnesium. Look for the word “whole” as part of the first ingredient in bread’s nutritional label (2).

Choosing sprouted grain bread, like Ezekiel bread, is also an excellent choice. The sprouting process increases digestibility and bioavailability of nutrients. Studies show sprouted bread has more fiber, vitamin E, and vitamin C, and beta-glucan (4).

Sourdough bread is fine, too. Although it’s not as high in fiber and protein, it has a lower glycemic index than white bread.

Glycemic index measures how quickly food increases blood sugars. In general, foods with a lower glycemic index better support your overall health.

But keep in mind that glycemic index doesn’t tell the whole story. We must look at the meal as a whole — for example, what we add to the bread. Nutrients, like protein and fats, can help lower the overall glycemic load of a meal, and serving sizes also play a role (5).

As a guideline, look for whole grain breads that offer at least 2 grams of fiber per slice. We also suggest using bread that contains 3 grams of protein or more per slice.

If that’s not available, sourdough bread may be your next best option.

Summary

Choose breads that are higher in fiber and protein, like whole grain bread or sprouted grain bread. These varieties help slow absorption of sugars and keep you full longer.

Nutritional value of peanut butter

Many people find peanut butter delicious.

Nutritionally, it also delivers. Peanut butter is a good source of protein and healthy fats, important for all stages of life, especially growing children. Plus, it’s a good source of fiber.

Two tablespoons (32 grams) of smooth peanut butter contain 7 grams of protein, 16 grams of fats, and 2 grams of fiber (6).

Importantly, the majority of fats in peanut butter are unsaturated fats. Research consistently indicates that replacing saturated fats found in animal products with more unsaturated fats (like those in peanut butter) may lower cholesterol and improve heart health (7, 8).

For growing kids, healthy fats are vital for healthy development. Plus, fats help absorb the vitamins A, D, E, and K, all of which play a synergistic role in supporting immune and brain health (9, 10).

Contrary to popular belief, conventional peanut butter doesn’t usually have more sugar than 100% natural peanut butter. However, it may have more salt (6).

When shopping, check the nutrition labels to ensure it doesn’t contain additional ingredients other than peanuts.

When enjoying natural peanut butter, the oil will separate from the peanut butter. Not to fret — just give it a good stir! This helps mix the oils with the solids.

Pro tip: You can store peanut butter upside down in the fridge to keep it from separating again!

Summary

When available, choose 100% natural peanut butter, as it’s lower in salt. Remember to stir the peanut butter before eating to mix the oils with the solids.

Nutritional value of jelly

The PB&J sandwich isn’t complete without jelly or jam. What’s the difference, anyway?

Well, while jellies and jams have similar nutritional value and taste, there’s a slight difference: Jellies are made with fruit juice, while jam is made with the fruit juice and pulp (7).

Both jellies and jams contain pectin (artificially added to jelly), which has prebiotic effects that may improve gut health (8).

However, both are naturally high in sugar, so enjoy them in moderation. To have more say in the ingredients used, you can try making your jelly at home.

If you’re buying from a store, look for jellies with no added sugar in the ingredients list. Alternative names for added sugars include glucose, sucrose, dextrose, and fructose.

Summary

Jellies are high in natural sugars and contain pectins that may have a beneficial effect in promoting good health. Try to choose jellies with no added sugars.

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