Overview

Rye is one of the oldest grains and commonly grown cereals in the world. It looks similar to barley and wheat and is used in the same way as the other grains used. Rye used as main bread cereal in many areas like France, Germany, and Northern part of Hungary. Present it is growing majorly in Turkey and neighboring regions. It is known as a poor man's grain because it can grow anywhere.

The botanical name of Rye is Secale Cereal and it belongs to the family of grass. Rye is one of the top 5 most consumed grains on the earth. It is a type of grass which can cultivate in both warm and cool seasons also. Rye is used as animal livestock, the base of a whiskey, and for making different types of bread and rolled rye grains. It is brought to America by the English and Dutch travelers.

benefits of Rye

Origin

Rye is originated from Russia but now it is available all around the world. During the iron age, it is most common cereal grain. The major rye grows in Eastern Europe, Central and Northern Russia, North America, China, and South America.

Nutrition Value

A Rye weighs 100 grams provides the 340 calories with a certain amount of dietary fiber. It is a rich source of Sodium, Potassium, Carbohydrates, Sugar, Protein, Calcium, Iron, Vitamin B6, and Magnesium.

The following table shows the nutrition percentage of Rye:

% Daily intake per serveAverage quantity per serving
Total Fat3%1.8g
Saturated Fat2%0.3g
Sodium1%3mg
Potassium15%515mg
Carbohydrate26%77g
Dietary Fiber61%16g
Protein21%10g

Glycemic Index

Glycemic Index (GI) is used to measure how quickly a food converts into glucose.

Glycemic Load (GL) is used to measure how much a food converts into glucose.

The GI values for the Rye is 74 and GL value is 10.

Benefits

Skeletal Health

Rye contains a rich source of Magnesium and Calcium. As we know our bones contains the 99 percent of the calcium which releases it into the bloodstream when it is needed. It has a decent quantity of Calcium, Magnesium, and Manganese. All of them plays an important role in creating strong bones and teeth.

Prevents from Cancer

Rye contains the important antioxidants like phenolic. This specific inhibitor is connected with cancer prevention. Rye is a very important part of your diet. Particularly if cancer runs within the family. As well as including rye in your meals will help you to stop a variety of cancers like Prostate Cancer, Breast, and Colon Cancer.

Boosts your Metabolism

One of the most advantages of including rye in your diet is that it helps to boosts your metabolism. This happens at the earliest development process of your cells and might have an effect on your genetic makeup. As a result, genetic diseases like diabetes will be prevented as a result of it helps with the down-regulating of the harmful genes that result in internal secretion.

Helps to Eliminate Toxins

Rye may help to eliminate the toxin through its fiber content. These fibers aid waste elimination and it can free your body from toxins.

Good for Hormones

Rye grain will absolutely have a positive effect on our hormonal responses. It improves menstrual health and internal organ function. It is significantly good for handling with ladies dealing with menopause.

Know more health benefits of Blackberry.

Prevents Gallstones

Rye contains a rich source of fiber. Which makes the digestive process much smoother, and bulking up your stool and helps to move along with the alimentary tract faster. As a result, there's lesser digestive fluid secreted in your stomach to facilitate digestion. Bile is what ends up in the formation of gallstones therefore by decrease the secretion, and gallstone formation is prevented completely.

Good supply of Nutrients

Rye contains gluten and lots of nutrients. It is fully packed with calcium, magnesium,manganese, zinc, and iron. It is necessary to remember that even though contains a less quantity of gluten than wheat, but still it has a some in it. If you suffer from adverse reactions from protein precaution is suggested.

Types

There are wide varieties of Rye available in the market some of them as follows:

  • Rye Chops
  • Rye Flakes
  • Rye Berries
  • White Rye Flour
  • Light Rye Flour
  • Medium Rye Flour
  • Dark Rye Flour
  • Rye Meal
  • Pumpernickel Flour

Availability

All Year

Selection

Rye is available in the pre-packed and bulk section in all food and general stores. Always prefer to buy the rye seeds from the bulk section. If you like to buy it pre-packed then make sure it doesn't contain any signs of moisture in the packet. Don't forget to check the date of packaging before you buy.

How to Preserve

Rye whether it is a whole grain or flour, always prefer to store in an airtight container in a cool place. Whole rye can be stored up to a year within the deep freezer or six months in a storeroom. The best option to store in a freezer and it will last up to six months. If the grains or flour have a rancid smell after you open the bag, toss and purchase the new one.

Other Resources

Health Line

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