Wholegrain Rye
- What is wholegrain rye?
- How does wholegrain rye contribute to our health and wellbeing?
- How can you increase your intake of wholegrain rye?
- Want to know more?
What is wholegrain rye?
Rye is a wholegrain that is an excellent source of dietary fibre (about 16g per 100g), starch, protein and a number of functionally significant components (including lignans, minerals and vitamins)1. Including reasonable amounts of these components in our diet is important for maintaining good health.
Essential minerals and vitamins found in Rye include B vitamins and vitamin E, as well as iron, magnesium, manganese and zinc1.
Bacteria in our gut breaks down rye fibre into short chain fatty acids – including butyrate – which helps to keep our bowel cells 'normal', thus it has a role in promoting good bowel health2.
Among grains, rye has the highest content of lignans (phytoestrogens)3. Evidence suggests that high intakes of lignans help maintain digestive and heart health3.
How does wholegrain rye contribute to our health and wellbeing?
In common with other cereal flours, rye comprises both insoluble fibre (known for its stool bulking effects) and soluble fibre, which unlike insoluble fibre are able to form viscous gels during digestion.
The viscous nature of soluble fibre may slow down gastric emptying and hence the absorption of nutrients from the small intestine including controlling the rate of entry of glucose into the bloodstream which can help maintain blood glucose levels.
Functional effects of rye foods that may be beneficial to bowel health might include increased faecal bulk, the binding and effective elimination of toxins, promotion of production of short chain fatty acids (SCFAs) – in particular butyrate – and the release of protective components such as lignans1.
How can you increase your intake of wholegrain rye?
To increase your intake of wholegrain rye:
- Consume rye products such as Bürgen® Rye Bread;
- Choose rye based crispbreads such as Ryvita® Crispbread.
1 Buttriss 2006. Rye: the overlooked cereal. Nutrition bulletin 31(1):3-5.
2 Rose dj et al 2007. Influence of dietary fiber on inflammatory bowel disease and colon cancer: importance of fermentation pattern. Nutrition reviews 65 (2):51-62.
3 Smeds et al 2007. Quantification of a broad spectrum of lignans in cereals, oilseeds and nuts. J agric food chem 55:1337-1346.