Rye: 6 Reasons we Love Rye at SBN!
Rye is often considered to be a superior grain to others- it is high in fibre, low in GI, and dense in nourishing minerals, antioxidants and nutrients.
Here at SBN, we value the importance of a range of natural ingredients, and rye is no exception! It is nourishing, filling, and can help to keep bowel motions regular, all of which are particularly important while detoxing!
Rye was first cultivated in regions of South and Southwest Asia in 400BC. Today, rye is consumed throughout America, Australia and certain European countries (it is popular mostly in Germany and the Scandinavian countries).
Although wheat and rye grains look similar, rye grows well in dry and cold climates and grows easily even in nutrient-poor soils, whereas wheat does not. Their differences extend much further than just growing conditions; as we will learn throughout this blog, rye is extremely nourishing, antioxidant-rich and produces a range of desirable health benefits.
1. Rye promotes weight loss:
Studies show that the addition of rye to a diet helps significantly reduce body weight, overall food intake and inflammation, while also balancing blood glucose (energy/hunger)!
Rye contains a specific type of fibre that (compared to the average fibre) is superior at reducing hunger/cravings and promoting weight loss. Rye’s fibre has an extremely high binding capacity with water molecules, allowing it to slow both blood glucose spike and gastric emptying (low GI), which in turn promotes energy and satiety for longer periods of time. The increased viscosity of rye also slows down the emptying of the stomach and small intestine, which produces quick and lasting feelings of fullness, leading to reduced food intake.
Studies have concluded time and time again that those who switch a refined carb/grain product for rye experience reduced energy intake (due to ryes satiating fibre content) and therefore also higher levels of overall weight loss and body fat loss.
2. Aids digestion:
Rye contains more fibre, free glucose and less starch than wheat, which together act as a ‘prebiotic’ to feed and stimulate our beneficial bacteria (particularly bifidobacteria bacteria). Probiotics have a beneficial effect on intestinal balance and, as a result, improve the function of the digestive system.
Research shows that intake of wholegrain rye helps to reduce certain digestive symptoms such as gas and bloating (which is likely related to increased fecal acetic acid and butyric acid contents by, reduced fecal β-glucuronidase activity, and reduced fecal pH).
3. Helps you go got the bathroom:
Delayed bowel motions are common while on detox (for more info, read our blog 10 Tips to Stimulate Bowel Movements), which is another reason that rye is such an important component of our detoxes! Rye is richer in fibre than many other grains, which works to increase the viscosity of the food mass as it passes through our systems in the process of becoming stool. This increased viscosity and food mass stimulate stretch receptors and promote peristalsis, allowing stool to pass more easily. In fact, research shows that consuming rye products has the ability to shorten total intestinal transit time, increase faecal frequency, and soften faeces.
Rye is rich in vitamins (particularly B vitamins- B1, B2, B3, B5, B6 and B9) and minerals, and also contain polyphenols, which have antioxidant activity. Rye flour contains 30% more iron, twice the Potassium and three times more Sodium than regular bread! A 50g serving of rye provides 72% of the Guideline Daily Allowance (PMF) of Manganese, 19% of PMF tryptophan, 18% of the PMF of the phosphorus and 15% of Magnesium, as well as 33% of the PMF of fibre! Pro tip: The more dark rye flour is, the higher its fibre content!
5. Lowers cholesterol:
It has been proven that beta-glucans (found in rye flour) work to reduce elevated levels of LDL cholesterol in the blood, which we aim to keep low for optimal health.
6. Reduces the risk of cardiovascular disease:
Studies have found that rye intake is associated with lower concentrations of common biomarkers of inflammation and CVD. Further research concludes that people who regularly consume rye (in the form of bread), have a 30% less chance of developing heart disease and other cardiovascular diseases compared to consumers of white bread.
So many wonderful reasons to include this nourishing grain in your regular diet! If you are participating in an SBN Detox, or are trying to make healthy long-term choices, we highly recommend choosing wholegrain rye products to enjoy!