Cereals are versatile and energy packed food. They contain greater levels of B vitamins and fiber. They are excellent source of carbohydrates and protein. Wheat is the most common cereal found in enormous range of foods. Rye is similar type of cereal which is seldom talked about even though it is cultivated since thousands of years. Rye grain is much thin and long as compared to wheat and comes in various colors from yellow to brown. Delicious in taste, rye is available in various forms as flour, flakes and cracked grains.
The distinct flavor of rye makes it a preferable choice as an additive in bread. Since the germ and bran is not easy to be separated from the endosperm, the flour retains most of its vital nutrients which are lost usually while milling other cereals including wheat. Aside from the tangy taste and distinctive flavor, cereal rye has many health benefits.
What Are The Benefits Of Eating Rye?
- Weight loss: For a healthy and balanced diet, fiber is most essential ingredient. Rye provides rich source of fiber. The fiber content helps to bind water and quickly gives a sense of fullness and satiety. This quality of rye helps to keep the body mass index at optimum level. People who have high body mass index find it easier to lose weight when they eat fiber rich rye bread or food prepared from rye flour.
- Rye reduces risk of diabetes: Rye is rich in mineral magnesium. Optimum level of magnesium in body facilitates production of insulin which concurrently helps glucose to be utilized effectively by each body cell. Magnesium present in rye accelerates the functioning of beta cells in pancreas to produce more insulin.
- Gallstone: Like all whole grains rye contains insoluble fibers. Studies have found a link between eating insoluble fiber and reduction of risk in gallstone formation. This fiber helps to increase intestinal motility, thus the food moves quickly in the intestine. It also reduces production of bile salts which when in excess can form gallstones. At the same time insoluble fibers lowers triglyceride in blood.
- Heart health: The fibers present in rye helps to lower triglyceride and LDL (bad cholesterol) in the blood. Both when in excess for long period may lead to heart attack due to atherosclerosis of the cardiac arteries.
- Prevents constipation: The insoluble fibers present in rye helps to prevent constipation. It increases the intestinal motility. After digestion the end products move at a faster pace with the help of fibers present in rye. It also clears all toxins present in colon.
- Rye strengthens bones and teeth: Calcium present in rye prevents osteoporosis. Elderly individuals who are at greater risk of osteoporosis should therefore eat rye to keep their bone and teeth strong and healthy.
Benefits Of Rye For Menopausal Women
Rye helps to relieve menopause symptoms. During menopause the estrogen level in the body declines. It leads to various symptoms such as hot flushes, anxiety, dryness of vagina, depression etc.
Phytoestrogen are plant estrogens that are found naturally in rye. Their action is similar to that of estrogen. Therefore eating rye fills the gap of low level of estrogen with that of phytoestrogen. Symptoms are prevented or they are mild and do not disturb daily life of a woman during menopause phase.