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Rye Bread Nutrition & Calories: Is Rye Bread Healthy?

Rye bread is made from rye which is a grass and is considered as a grain around the globe. The scientific name of this grain is Secale cereale. It is also used for preparing flour, animal fodder, and beer and whiskeys.

                                                 Rye BreadIt can also be used for livestock as hay. The grain is quite versatile as it can grow anywhere.

Along with the fact of being so versatile and easily available, this grain has quite a history.

It was during the Iron age when Rye was considered as the most common cereal grain and was known for the same reason.

Rye is cultivated in Eastern and Central Europe since the Middle Ages. Therefore it is quite famous in the regions.

Earlier, it was also called as poor man’s grain due to its ready availability factor. When coming back to Rye’s present, this grain is also quite common in France and Germany, in fact, in places like Hungary it is considered as the primary bread cereal.

This grain is not less than any other grain in any manner. It gives many benefits too, because it contains low calories and is effective in losing weight.

Let’s have a look at the nutritional values of Rye bread –

Amount per 100 grams – 259 Calories
Nutrition components% value
Total fat 3.3 g5%
Sodium 603 mg25%
Cholesterol 0 mg0%
Protein 9 g18%
Sugar 3.9 g
Dietary Fiber 6 g24%
Vitamin B-65%
Total Carbohydrate 48g16%
Potassium 166 mg4%
Vitamin B-120%

Percent value based on 2000 calorie a day diet.


If you are looking for a particular type of bread to change your diet for weight loss, then including this bread in your diet chart might help you perfectly.

It is said that this bread is effective in making you lose your appetite. This means it increases satiety, i.e., feeling of fullness, thus you will not have mid-morning or mid-afternoon cravings.

Rye is 100% wheat free. Therefore it also helps to eliminate the feeling of discomfort and bloating which you might feel on a regular basis.

And if you compare this bread with white bread, then the former is going to win the prize regarding contained fiber.

Also, it contains less around 20% lesser calories than the rye bread.

There are many other health benefits which makes this bread even more attractive, let’s have a look at those benefits.

1. It helps in preventing heart disease

According to some studies, consumption of this bread not just reduce your weight, but is also considered to be good for your heart.

As mentioned before, Rye is a good source of fiber. Thus it helps you to lower your cholesterol levels. This leads to reducing the risks of having heart disease in the future.

As it contains high fiber, it might also help in preventing arterial blockages.

The comprisal of magnesium is also very helpful in lowering the blood pressure, ultimately eliminating the risks of heart attacks.

2. It helps to reduce the risk of diabetes

Rye bread is also considered to be effective and beneficial for hormonal responses in diabetics.

This grain is also instrumental in improving a variety of metabolic factors in diabetics.

Also, it is quite effective in reducing the risks of type 2 diabetes.

The content found in this bread is also quite good in preventing the diabetes-related obesity as it controls the appetite. This element is also helpful in regulating blood sugar levels.

3. It is also good for your digestive health

The bread improves the digestive health as it has gut-friendly bacteria, also known as prebiotic.

As mentioned before, Rye bread is an excellent source of fiber which makes it more appealing regarding improving your digestion.

Those who are suffering from constipation, it treats the waste elimination.

Also, the feeling of fullness due to the comprisal of fiber is also good for digestive health.

This feeling of fullness is generally generated due to the water binding capacity of the same.

4. Rye bread helps to fight inflammation

Inflammation can be harmful and might enhance the risks of Type 2 diabetes.

Therefore, there is a need to prevent this inflammation.

This bread is also found to be effective in reducing the inflammation. This is generally caused by metabolic syndrome.

5. It also regulates the dangerous genes

There are specific genes in the body which can easily make a person conscious of some dangerous conditions. These genes can also be controlled and down-regulated.

If you change your lifestyle and make some changes in your diet as well, then it might be a little easier for you to prevent such genes.

Even in some of the studies, it’s been claimed that the rye foods is proved to be better than the regular oat-wheat-potato diet. This comparison is regarding the genes found in the latter, which might cause diabetes.

It might also lead to other health problems.

6. Rye is a good source of calcium and magnesium

Rye is also a great source of magnesium as well as calcium. Not only these, but this grain is also a good source of manganese and phosphorus. Including Rye bread in your food diet can make your bones and teeth healthy. Because all these elements mentioned above are beneficial for strengthening the bones and teeth.

7. It is useful in removing the toxins

According to some researches done on Rye effects, it is discovered that this grain is capable of eliminating the toxins.

The reason for such success is the comprisal of fiber content.

Fiber is useful in the treatment of waste elimination. Therefore fiber is also able to release the toxins of your body

There are a lot of other benefits which can easily prove that Rye bread is good for health. So, next time when you buy bread, think about these benefits. Also, you can give it a try!


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