RYE HEALTH BENEFITS AND MINERALS

Posted in SEREALS HEALTH BENEFITS AND MINERALS

 

Health Benefits

Weight Loss Efforts

Rye is often considered a superior grain to wheat or barley in terms of weight loss efforts. The type of fiber in rye is somewhat unique, in that it is extremely binding with water molecules, meaning that it makes you feel full very quickly. The problem with being on a diet is that you are often hungry, so you inevitably give in. However, by removing the feeling of hunger and creating some sense of satiety, the type of fiber found in rye can keep you from snacking in between meals or overeating, which are two surefire ways to mess up your weight loss program!

Gallstone Issues

Recent research has revealed an important element in rye that can help to lessen the severity of gallstones. This is somewhat connected to fiber’s impact on the digestive process, as explained above, because fiber (particularly a mix of soluble and insoluble) can help to reduce the amount of bile acids formed, which is the main cause of gallstone development.

Diabetes Aid

When it comes to blood sugar, diabetics must always be concerned and watch what they eat and when they eat it. Huge spikes and drops in blood sugar can be dangerous, and can even cause diabetic shock, asphyxiation, and a number of other very unpleasant outcomes. Wheat actually causes more of a spike in the insulin level in the body, as it is made of smaller molecules that are quickly and easily broken down into simple sugar, which causes the increase in insulin. Rye, however, which is composed of larger molecules, is not broken down as quickly and therefore has less of an effect on blood sugar.

Digestion

As mentioned briefly in the weight loss section, the impressive composition and density of dietary fiber in rye makes it perfect for someone who is suffering from constipation or some other blockage of the bowels. It can reduce excess gas, ease stomach pain and cramping, and prevent more serious conditions like ulcers, gallstones, or even colon cancer.

Metabolic Performance

Research performed at the University of Kuopio have shown that rye can result in the down-regulating of genes, particularly if they are damaging or harmful, such as those that can cause insulin or other chronic genes. As compared to other grains in the same family, rye appears to be the best at optimizing metabolic performance of our cells, even at the earliest stages of gene development.

Nutrition value

Serving size :100 g.

PRINCIPLE

NUTRIENT VALUE

% RDA

Energy

335 Kcal

 

Carbohydrates

70g

23%

Protein

14.8g

30%

Total Fat

2.5 g

4%

Cholesterol

0 mg

0%

Dietary Fiber

15 g

58%

VITAMINS

Vitamin A

11.0IU

0%

Vitamin C

0.0mg

0%

Vitamin D

~

~

Vitamin E

1.3mg

6%

Vitamin K

5.9mcg

7%

Thiamin

0.3mg

21%

Riboflavin

0.3mg

15%

Niacin

4.3mg

21%

Vitamin B6

0.3mg

15%

Folate

60.0mcg

15%

Vitamin B12

0.0mcg

0%

Pantothenic Acid

1.5mg

15%

Choline

30.4mg

 

Betaine

 

MINERALS

Calcium

33.0mg

3%

Iron

2.7mg

15%

Magnesium

121 mg

30%

Phosphorus

374 mg

37%

Potassium

264 mg

8%

Sodium

6.0mg

0%

Zinc

3.7mg

25%

Copper

0.5mg

23%

Manganese

2.7mg

134%

Selenium

35.3mcg

50%

.