Bread, rye
Category: Baked Products Method: Toasted
Nutrition Highlights
Serving Size
Calories
81
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 | 60 (74.7%) |
| Protein | 11 (13.2%) |
| Fat | 9.2 (11.4%) |
| Total | 81 (100%) |
Serving: 1 oz [28g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 15 (53.1%) |
| Water | 8.8 (31.0%) |
| Protein | 2.7 (9.4%) |
| Fat | 1.0 (3.6%) |
| Ash | 0.8 (2.7%) |
| Total | 28 (100%) |
Serving: 1 oz [28g]
Benefits
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Rye bread is a good source of fiber, especially insoluble fiber which aids digestion. The fiber in rye bread helps promote regularity and support a healthy gut
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Rye bread contains B vitamins such as niacin, riboflavin, and thiamine which are important for energy metabolism and cell function
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Toasted rye bread is a source of antioxidants from the rye grain which may help protect cells from damage. The Maillard reaction from toasting increases some antioxidants
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Rye contains compounds called lignans which are plant-based estrogens that may help reduce cancer risk and support heart health
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The fiber and complex carbohydrates in rye bread can help provide sustained energy and promote fullness compared to refined grains
Risks
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Rye bread can be high in carbohydrates and calories if eaten in large quantities. It is important to watch portion sizes
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Rye bread contains gluten which can cause digestive issues for those with celiac disease or gluten sensitivity
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Toasting rye bread increases its glycemic index which can cause blood sugar levels to rise more rapidly compared to untreated bread
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The bran and fiber in rye bread can cause gas and bloating for some individuals
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Rye contains traces of wheat which may not be suitable for those with a wheat allergy
Additional Information
Bread, rye, toasted is a delicious and versatile food product that offers several nutritional benefits, but it also carries a few risks that should be considered. Let's delve into the primary attributes and secondary attributes of this item to understand its nutritional profile more comprehensively.
Primary Attribute: Rye Bread
Rye bread is made from rye flour, which sets it apart from traditional wheat bread. This primary attribute contributes to the unique nutritional benefits and risks associated with rye bread.
Nutritional Benefits:
1. High in Fiber: Rye bread is an excellent source of dietary fiber, particularly insoluble fiber. A single slice of rye bread can contain around 2-3 grams of fiber, aiding digestion, promoting satiety, and supporting overall gut health.
2. Lower Glycemic Index: Rye bread has a lower glycemic index compared to wheat bread, meaning it causes a slower and steadier increase in blood sugar levels. This can be beneficial for individuals with diabetes or those aiming to manage their blood sugar levels.
3. Rich in Minerals: Rye bread is a good source of minerals such as manganese, phosphorus, magnesium, and iron. These minerals play essential roles in various bodily functions, including bone health, energy production, and oxygen transport.
Secondary Attributes: Toasted
Toasting rye bread, a secondary attribute, adds a distinct flavor and texture to the bread, but it does not significantly alter its nutritional composition.
Nutritional Risks:
1. High Sodium Content: Some commercially available toasted rye bread may contain added salt, leading to a higher sodium content. Excessive sodium intake can contribute to high blood pressure and increase the risk of cardiovascular diseases. It is advisable to choose low-sodium options or limit the consumption of high-sodium bread varieties.
2. Potential Acrylamide Formation: Toasting bread at high temperatures may lead to the formation of a chemical compound called acrylamide. Acrylamide has been associated with potential health risks, including an increased risk of cancer. However, the levels of acrylamide in toasted bread are generally considered to be within safe limits, and the overall risk from dietary exposure is still being studied.
To optimize the nutritional benefits of toasted rye bread while minimizing risks, consider the following tips:
- Choose whole grain or whole wheat rye bread to maximize fiber content and overall nutrient profile.
- Look for low-sodium or reduced-sodium options to manage sodium intake.
- Avoid excessive toasting or burning the bread to reduce potential acrylamide formation.
- Pair toasted rye bread with nutrient-dense toppings like avocado, lean proteins, or vegetables to enhance its overall nutritional value.
In conclusion, toasted rye bread offers several nutritional benefits, including high fiber content, a lower glycemic index, and valuable minerals. However, it is essential to be mindful of potential risks associated with sodium content and acrylamide formation. By making informed choices and incorporating this food product as part of a balanced diet, you can enjoy the nutritional advantages of toasted rye bread while minimizing potential risks.