Is Rye Bread Gluten Free? Carbs in Rye Bread?

rye bread

If you were ever in the misconception that rye bread was gluten-free, this article should burst your sweet little bubble.

Cause no, it’s not!

Rye is one of the three grains that contain gluten protein, the others being wheat and barley. Rye consists of a gluten protein called Secalin. And is hence a strict no-no for those with gluten-sensitivity or celiac. Diseases.

It is most commonly grown in countries like Germany and other eastern European countries like Poland, Ukraine, Russia, Belarus, etc. With its color varying from light to dark otherwise depending on the added coloring. In eastern European countries and countries like the United States, rye flour is used in bread along with caraway seeds and in pumpernickel bread.

The production of rye bread is about 3% that of wheat bread. Furthermore, even the density is quite low in comparison to wheat bread which is why rye bread is made out of a mix of both wheat and rye flour. This is majorly due to the requirement of wheat gluten needed to balance the density of rye gluten in the bread. This is executed in a manner in where the wheat flour does not overpower the taste of rye flour in the bread having the taste of rye highlighted in the bread.

What do you mean by Gluten Free?

In the first place, what do you even mean by Gluten?

Well, Gluten is a protein found mostly in the three grains already mentioned above, i.e., Rye, Wheat, and Barley. It is also found in the lineage of any of these grains, for example, malt, brewer’s yeast, etc.

dark rye

Given this understanding, Gluten-free eventually means anything that deprives of this protein. A gluten-free diet is usually adopted by those who suffer from celiac diseases and gluten-sensitivity. Any individual following a gluten-free diet has to avert from the consumption of any type of food consisting of gluten in it. Owing to the lack of any medicinal discovery or treatment for such condition, the only option for anyone who is allergic to gluten is to avoid anything and everything that carries even a minimum amount of gluten in it.

Nutritional Value of Rye Bread:

Rye is an extensively nutrient-rich grain. It serves as a good source for nutrients like magnesium, pantothenic fiber, phosphorus, copper, lignan phytonutrients, and dietary fiber.

The nutritional content in 1 slice of rye bread is as follows:

  • 82 Calories
  • 0 g Total Fat
  • 2 g Saturated Fat
  • 0 mg Cholesterol
  • 211 mg Sodium
  • 5 g Total Carbohydrate 
  • 9 g Dietary Fibre
  • 1 g Sugars
  • 7 g Protein
  • 0% Vitamin A 3 IU
  • 0 mg Vitamin C
  • 23 mg Calcium
  • 9 mg Iron

Unfortunately, due to its low popularity, it’s demand and consumption has not been sufficient. However, Increased awareness of the abundant nutrients of Rye Bread is believed to bring about a hike in its use.

Health Benefits of Rye Bread:

For the ones with Gluten sensitivity, gluten consumption is capable enough to wreck your body. But for the ones who aren’t gluten sensitive, Rye bread is not only a good source of rich nutrients but also a great provider of several health benefits such as:

  1. Maintain weight:

Rye contains a right amount of fiber which makes rye bread a more filling and satisfying eatable. Hence, reducing our capacity of consumption thereby enabling us to maintain our weight.

  1. Avoid Gallstones in women:

Based on research and studies it is found that the existence of a high amount of insoluble fiber in rye bread results in reducing the risk of gallstones development in women in comparison to those women who consume secondary fiber.

  1. Thwarts high cholesterol, cancer, diabetes, and cardiovascular diseases:

Again, its all about the fiber presence. The increasing intake of fiber within and along the bread is a good way to control the bad cholesterol in the body. It further serves to enable diabetic patients to keep their sugar level in check.

Above all, it prevents further damage caused to our colon cells thereby protecting the human body from serious health problems like cancer.

  1. Protection from heart diseases:

Rye bread comprises lignan phytonutrients. The nutrient creates a protective layer that accordingly protects against heart diseases. Other than whole grains, you may find this rich nutrient in fruits and vegetables, in nuts and berries and beverages like tea and coffee.

Along with the above -mentioned health benefits, rye bread is also good for our bone health and those suffering from asthma. Additionally, it is known to be good for menstrual health and Bowel Function.

Nonetheless, it has a great taste above all. You could enjoy it in plenty and creative ways. Make it a sandwich by adding some cheese, mustard sauce and tomatoes to it or some pickles and salami, bake some rye flour cakes, cookies or pancakes or pour some flakes into your bowl of oatmeal, you could even add the rye berries in your soup or boil them like you cook rice…

Or try out some rye whiskey that’s made out of all the three gluten grains- rye, wheat, and barley with 51% rye.

rye bread


In case you are Gluten sensitive, make sure to read the ingredients before purchasing any product to ensure that it is gluten-free. To identify gluten existence in an item, look for ingredients like wheat, rye, Secale, triticale in the list of parts.

Celiac diseases:

Celiac disease is a condition that occurs on the intake of gluten — basically, an allergic reaction to its consumption. However, most times it goes beyond just a reaction. Thus, it is essential for a person suffering from this condition to go on a 100% gluten-free diet.

Overall, it is found in almost 1 out of every 100 people across the globe, and for most, it runs in the family. You’re more likely to have this condition if an immediate member from your family undergoes from it.

The disease’s first target for an attack is the small intestines. Further symptoms of celiac diseases are:

  • Dermatitis Herpetiformis- Rashes
  • Chronic Fatigue Syndrome
  • Headaches or migraines
  • Depression
  • Anxiety
  • Anemia
  • Joint pain
  • Muscle pain
  • Abdominal pain and bloating
  • Diarrhea
  • Gas
  • Constipation
  • Fluctuating weights
  • Peripheral neuropathy
  • Reproductive issues like unexplained infertility
  • Osteoporosis and osteopenia
  • Type 1 diabetes

To conclude, It is un-negligibly necessary to get yourself checked for any additional negligence could cause severe problems like autoimmune Hepatitis and Cancer.

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