Recent studies have time and again proved the various health benefits associated with whole grains. Rye which goes by the scientific name Secale cereal varies between yellowish brown and grayish green color. It looks similar to wheat though it differs from it in length and width. Rye is available throughout the year and in different forms such as whole grains, flour or flakes.
Rye and its Contribution to Daily Dietary Requirements:
Rye has a low glycemic index and 100gms of whole grain will provide the following percentages of a person’s daily requirement:
58% of fiber
30% of proteins
23% of carbohydrates
17% of calories
Rye also supplies 21% each of vitamins thiamin and niacin not to forget the 15% each of Vitamin B6 and Folate. The grain also provides minerals like manganese, selenium, phosphorus and magnesium.
Rye and Various Health Benefits:
The health benefits of rye are:
Aids weight loss
Prevents gall bladder stones
Reduces the risk of type 2 diabetes
Helps in fight against cardiovascular diseases and has Anti-cancer properties
Helps in tiding over menopausal symptoms
Alleviates the incidence of childhood asthma
Increases metabolic performance
Weight Loss and Rye:
Rye is a good source of dietary fiber which is rich in non-cellulose polysaccharides. This possesses a high ability to absorb water which results in a faster feeling of fullness in the person thus reducing the amount of food ingested and aids in weight loss.
Prevents Gall Bladder Stones:
According to the studies of the American Journal of Gastroenterology consuming foods rich in insoluble fibers such as rye will reduce the risk of women having gall bladder stones by 17%. The insoluble fiber in the rye also increases the time the food moves through the intestine.
Lowers Type 2 Diabetes risk:
100gms of Rye supplies about 30% of the daily dietary requirements of the magnesium. Studies have proven that this mineral is a co-factor of numerous enzymes including the enzymes responsible for insulin secretion and utilization thus lowering the risks of type 2 diabetes.
Helps in Fight against Cardiovascular Diseases and has Anti-Cancer Properties:
The fiber present in whole grains such as rye binds the toxins present in the food in the colon thus reducing the risk of colon cancer. Also the fiber binds the bile and removes it from our body initiating our body to produce more bile salts which subsequently aids in breaking down of cholesterol. This lowers the cholesterol levels in the blood and thus reduces the risk of cardio vascular diseases.
A three year study by the American Heart Journal has proven that the inclusion of whole grains like rye for a minimum of 6 times every week helped in delaying arteriosclerosis and stenosis (reduction in the diameter of arteries) in post menopausal women.
Helps in tiding over problems associated with menopause:
Rye has a lignan which possess phyto-estrogenic properties. This fakes the natural estrogens of the body helping to reduce the uncomfortable symptoms of menopause such as hot flushes.
Alleviates the incidence of childhood asthma:
Studies have proven that the inclusion of whole grains such as rye regularly in the diet of children reduces the incidence of childhood asthma by 60%.
Increases metabolic performance:
Research shows that rye can down-regulate harmful genes in other words modify harmful effects that the genes will cause in our body. Rye is also considered as the best option for optimal metabolic performance of body cells.
Considering the health benefits of rye it is imperative that this whole grain is regularly included as a part of the diet.
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