Bread, rye
Category: Baked Products Characteristics: Reduced Calorie
Nutrition Highlights
Serving Size
Calories
58
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 46 (79.8%) |
| Protein | 10 (17.9%) |
| Fat | 7.4 (12.9%) |
| Total | 58 (100%) |
Serving: 1 oz [28g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 13 (46.0%) |
| Carbohydrate | 11 (40.5%) |
| Protein | 2.6 (9.1%) |
| Fat | 0.8 (2.9%) |
| Ash | 0.5 (1.6%) |
| Total | 28 (100%) |
Serving: 1 oz [28g]
Benefits
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Rye bread is a good source of fiber which helps promote digestive health and regularity
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The fiber in rye bread can help you feel full for longer and control appetite which is useful for weight management
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Rye bread contains antioxidants which may help protect cells from damage and reduce risk of chronic diseases
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Being reduced-calorie, rye bread is a healthier choice compared to regular bread and can be included as part of a calorie-controlled diet
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Rye contains prebiotic fibers that nourish the beneficial bacteria in our gut and support immune function
Risks
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May contain artificial sweeteners which some research has linked to increased risk of weight gain and metabolic syndrome
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Rye bread is still a carbohydrate so can raise blood sugar levels, especially if eaten in large quantities. This may increase risk of diabetes and heart disease
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Some artificial sweeteners may impact the gut microbiome which is important for overall health and metabolism
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Reduced calorie does not necessarily mean low glycemic or that it will aid weight loss. Need to watch portion size and pair with proteins/fats
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Like any processed food, it likely contains preservatives, colors and other additives that some research has linked to health issues especially in large amounts
Additional Information
Bread, specifically reduced-calorie rye bread, offers several nutritional benefits along with a few risks that need to be considered. Rye bread is made from rye grains, which have a distinct flavor and are known for their numerous health benefits. Reduced-calorie rye bread is a variation that has fewer calories compared to regular rye bread, making it a popular choice for individuals looking to manage their weight or reduce calorie intake.
One of the primary benefits of reduced-calorie rye bread is its high fiber content. Rye bread is typically higher in fiber than white bread, which is made from refined wheat flour. Fiber plays a crucial role in maintaining digestive health, preventing constipation, and promoting a feeling of fullness, which can aid in weight management. Additionally, a high-fiber diet has been associated with a reduced risk of various chronic diseases, including heart disease, type 2 diabetes, and certain types of cancer.
Rye bread also contains a range of essential nutrients. It is a good source of B vitamins, including thiamin, riboflavin, niacin, and folate. These vitamins are important for energy production, brain function, and the formation of red blood cells. Reduced-calorie rye bread may also be fortified with additional vitamins and minerals, such as iron and calcium, to enhance its nutritional profile.
Furthermore, rye bread has a lower glycemic index (GI) compared to white bread. The GI is a measure of how quickly a food raises blood sugar levels. Foods with a lower GI are digested more slowly, resulting in a gradual and steady release of glucose into the bloodstream. This can be beneficial for individuals with diabetes or those trying to manage their blood sugar levels.
Despite its numerous benefits, there are a few potential risks associated with reduced-calorie rye bread. One consideration is the sodium content. Some commercially available bread products, including reduced-calorie varieties, may contain high levels of sodium. Excessive sodium intake can contribute to high blood pressure and increase the risk of heart disease. Therefore, it is important to read food labels and choose reduced-sodium options whenever possible.
Additionally, individuals with gluten intolerance or celiac disease should exercise caution when consuming rye bread. Rye contains gluten, a protein that can trigger adverse reactions in those with gluten-related disorders. For individuals with these conditions, it is essential to opt for gluten-free bread alternatives or carefully select rye bread that is certified gluten-free.
In conclusion, reduced-calorie rye bread offers several nutritional benefits, including high fiber content, essential vitamins and minerals, and a lower glycemic index compared to white bread. It can be a valuable addition to a balanced diet, especially for individuals aiming to manage their weight or control blood sugar levels. However, it is crucial to be mindful of the sodium content and consider potential gluten-related issues for those with specific dietary requirements. As with any food product, moderation and variety are key to a healthy and well-rounded diet.