New Delhi: Bread often leaves the image of a convenient food item that is largely store-bought and made with refined flour and sugar. In a nutshell, it is synonymous with weight gain and diabetes due to its high glycemic index. But not all types of bread are made the same. Turns out, there is one variety that not only supports weight loss goals but also works wonders to keep cholesterol under control. In a study conducted in Spain, it was found that people each eat an average of 27.35kg of bread every year. But of all varieties, the Spanish Nutrition Foundation wrote most fondly about rye bread and called it extremely healthy and beneficial.
Best bread for weight management
Rye bread is famed for its low fat content, 3.3 grams per 100 grams and that makes it helpful for people looking to lose weight. Furthermore, it is rich in fibre which induces a sense of fullness and boosts digestion. This helps eliminate bad cholesterol from the body and prevents the arteries from getting clogged, which eventually can result in a heart attack or stroke in the long run. Rye is also a source of phosphorus which strengthens the bones and teeth and it is particularly beneficial for the elderly. Other minerals like calcium, iron, selenium, and sodium also make it a must-have. Rye bread can boost immunity and metabolism and it is compatible with both vegetarian and vegan diets.
How does rye bread improve health?
As per the Spanish Digestive System Foundation, rye sourdough bread lets microbes in the intestine regulate blood sugar levels. This way, sudden rise and fall in blood sugar does not occur, unlike the effect of white, high glycemic index versions of bread. And talk of the weight loss benefits, this type of bread in moderation as it can help drop some extra kilos. According to a study by the University of Eastern Finland, lactic acid and gut bacteria have a role to play in it.
Rye sourdough bread is rich in lactic acid bacteria and not only does it ferment the dough but also alters the bioactive compounds in it. This can influence metabolism and body functions. Also published in the journal Metabolomics, the study discovered that sourdough and gut microbes have similar compounds. Another finding of the study was that rye can slow down blood sugar spikes and it is owed to the phytochemicals in it.
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