Properties And Benefits Of Rye That You Should Know

Rye is a plant belonging to the grass family. It is the same to which wheat and barley belong, and is grown mainly in countries in Europe and Asia.

Its grain is used in the manufacture of flour, with which bakery products are made. In addition, it is also used in the industry for the production of alcoholic beverages such as beer, high-quality vodka and some whiskeys.

Today, along with oats, it is recognized as one of the most complete cereals, not only for its high content of essential nutrients, but also for its energy value and health benefits.

In fact, due to its low gluten content and high fiber concentration, it is one of the best alternatives to replace traditional refined flours. We want to review its main properties and benefits so that you know why you should add it to your diet.

Main nutritional properties of rye

Rye has earned a very important place in the list of healthy foods, since it represents an important source of high-quality nutrients.

It is high in fiber

Dietary fiber is one of the main elements in rye. In fact, because it is not subjected to refinement processes, it contributes up to 30% of the daily fiber requirements  of our body.

• This nutrient participates in the digestion process, optimizes bowel movement, and reduces both constipation and diarrhea.
• Its assimilation promotes the control of cholesterol levels. As if that were not enough, it reduces anxiety about food.

Provides vitamins and minerals

The vitamins and minerals contained in rye provide multiple benefits to the body. Of these,  the B complex vitamins stand out, including folic acid, which helps:

• Improve and protect cognitive health.
• Assimilate nutrients such as iron and amino acids.
• Protect the heart.
• Improve circulation
• Regulate the nervous system.

It also provides a compound known as thiamine (vitamin B1) that helps improve carbohydrate metabolism, facilitating their use as a source of energy for cells.

As for its minerals, it should be mentioned that this cereal  contains potassium, calcium, phosphorus and magnesium.

Contains high amounts of linoleic acid

Linoleic acid is another of the natural compounds that we can find in rye. This substance, when assimilated in the body, helps to:

• Clean veins and arteries to remove toxins and lipids.
• Avoid the formation of arterial plaque and disorders such as atherosclerosis.

• Reduce inflammation that is associated with cardiovascular disease.
• Regulate high glucose levels.

What other benefits does rye have?

Although we have already reviewed the main properties of rye, it is good to know that, in addition, it has other important benefits.

Promotes the feeling of satiety

Foods made with rye flour are ideal for reducing the ongoing sensation of food. Its high concentration of fiber prolongs satiety and, thanks to this, reduces the “snacking” that lead to overeating.

Helps to lose weight

Rye is a good food supplement for those who are trying to lose weight in a healthy way.

• In addition to prolonging the feeling of fullness, it is ideal for promoting the elimination of waste that interferes with weight loss.
• It is a hypocaloric food, since a serving provides only 73 calories.

It is good for menopause

The consumption of rye is very beneficial for women who are going through their menopausal stage.

• Its fiber and antioxidants reduce the risk of cardiovascular diseases such as high blood pressure and cholesterol.
• It prevents digestive difficulties and, in turn, lowers the risk of colon cancer.
• It helps to counteract the effects of hormonal change and, because of this, it minimizes hot flashes, depression and other associated symptoms.
• Its essential minerals strengthen bones and joints to prevent premature deterioration.

Precautions

Although rye has many benefits for the body, it is important to consider some precautions before consumption:

• It is not a food suitable for coeliacs because, although it contains less gluten, it is not free of this substance.

• It should be ingested with care in case of inflammation and gas, since in excess it can generate aerophagia.

Do you include this cereal in your regular diet? If you have not tried rye yet, don’t wait any longer, buy it in flour or directly its grain in sheets to see for yourself its benefits.