Bread, rye
Category: Baked Products
Nutrition Highlights
Serving Size
Calories
73
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 | 55 (74.8%) |
| Protein | 9.6 (13.2%) |
| Fat | 8.4 (11.5%) |
| Total | 73 (100%) |
Serving: 1 oz [28g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 14 (48.3%) |
| Water | 11 (37.3%) |
| Protein | 2.4 (8.5%) |
| Fat | 0.9 (3.3%) |
| Ash | 0.7 (2.5%) |
| Total | 28 (100%) |
Serving: 1 oz [28g]
Benefits
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High in fiber which aids digestion and makes you feel full for longer
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Contains antioxidants which protect cells from damage
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Rich in B vitamins which help convert food into energy
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Good source of manganese which helps build bone structure and connective tissues
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Provides selenium which acts as an antioxidant and supports thyroid function
Risks
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Rye bread can raise blood sugar levels more than whole wheat bread due to its higher glycemic index. This is a concern for people with diabetes or prediabetes
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Rye contains gluten, so it is not suitable for people with celiac disease or gluten sensitivity
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Rye bread molds more quickly than other breads due to its moisture content. It needs to be stored properly to prevent spoilage
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The phytic acid in rye can potentially interfere with mineral absorption like iron and zinc if consumed in large amounts on a regular basis
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Rye contains traces of opiates that can cause mild narcotic effects in some people, especially when consumed in large amounts
Additional Information
Bread, rye, is a popular food product that offers several nutritional benefits along with a few potential risks. Rye bread is made primarily from rye flour, which distinguishes it from other types of bread made with wheat flour. Let's explore the nutritional profile of rye bread and understand how it can contribute to a balanced diet.
Nutritional Benefits:
1. High in Fiber: Rye bread is an excellent source of dietary fiber. It contains both soluble and insoluble fiber, which aids in digestion, promotes bowel regularity, and helps control blood sugar levels. The fiber content in rye bread can also contribute to a feeling of fullness, making it a satisfying choice for weight management.
2. Rich in Essential Minerals: Rye bread contains several essential minerals, including magnesium, phosphorus, manganese, and iron. These minerals play a vital role in various bodily functions such as bone health, energy production, and oxygen transportation.
3. Lower Glycemic Index: Rye bread has a lower glycemic index (GI) compared to bread made from refined wheat flour. This means it causes a slower and more gradual rise in blood sugar levels after consumption, making it a favorable choice for individuals with diabetes or those aiming to manage their blood sugar levels.
4. Source of B Vitamins: Rye bread is a good source of B vitamins, including thiamin (B1), riboflavin (B2), niacin (B3), and folate (B9). These vitamins are essential for energy production, brain function, and the formation of red blood cells.
5. Potential Cardiovascular Benefits: Rye bread has been associated with potential cardiovascular benefits. It contains compounds such as lignans and phytosterols, which may help reduce cholesterol levels and promote heart health. However, further research is needed to fully understand the extent of these benefits.
Risks:
1. Gluten Sensitivity: Rye bread contains gluten, a protein that can cause adverse reactions in individuals with celiac disease or non-celiac gluten sensitivity. For those with these conditions, consumption of rye bread can lead to digestive issues, nutrient deficiencies, and other health problems. It is crucial to opt for gluten-free alternatives if you have gluten-related disorders.
2. Caloric Content: While rye bread offers numerous nutritional benefits, it is important to be mindful of portion sizes and the overall calorie content. Some varieties of rye bread may contain added sugars or fats, which can increase the caloric density. Excessive consumption of high-calorie rye bread can contribute to weight gain and other associated health issues.
In conclusion, rye bread provides several nutritional benefits, including high fiber content, essential minerals, lower glycemic index, and B vitamins. It may also have potential cardiovascular benefits. However, individuals with gluten-related disorders should avoid rye bread due to its gluten content. Additionally, it is essential to be mindful of portion sizes and the overall calorie content to maintain a balanced diet.