The RYE life: We should have more of it in our diet, say experts

IT may be an ancient grain but rye is currently undergoing a modern revival – and it seems like we’re going to be seeing a lot more of it about this year.

 

Rye boosts levels of friendly probiotic bacteria in the gut

 

According to registered nutritionist Rob Hobson, the grain’s increasing popularity comes on the back of a drive towards eating healthier carbohydrates. 

“After a strong high-protein trend, carbs are back on the menu, partly thanks to the rise in the ‘strong not skinny’ look,” he explains. 

“People are realising that having modest amounts of quality, slower-releasing carbohydrates such as rye and other whole grains, fuels their bodies much better.” 

Here are four healthy reasons to try rye: 

Eating more rye-based foods makes it easier to reach your recommended fibre intake and reap the health benefits

Rob Hobson, nutritionist

 

High in fibre 

Rye flour is twice as high in fibre as wheat flour, containing 14g of fibre per 100g of the whole grain variety. We currently average an intake of only 18g of fibre a day but should be eating around 30g a day, according to the Government’s Scientific Advisory Committee on Nutrition. 

“Eating more rye-based foods makes it easier to reach your recommended fibre intake and reap the health benefits,” says Rob Hobson. 

Studies show high-fibre diets can help prevent heart disease, diabetes, weight gain and some cancers, as well as improving digestive health.

Better for blood sugar

A study published in the American Journal of Clinical Nutrition found that bread made from rye (even rye bread that isn’t whole grain) triggers a lower insulin response than wheat bread does. 

 

It's been found that bread made from rye triggers a lower insulin response than wheat bread

 

Researchers believe this is down to the structural properties of the starch in the rye grain, which is hard to break down, meaning blood sugar levels rise only slowly. So if you’re looking to reduce your risk of diabetes, rye is a good choice.

It helps the growth of good bugs

Rye is a recognised prebiotic, which means it boosts levels of friendly probiotic bacteria in the gut. 

The active ingredient is a special type of fibre known as fructooligosaccharide – or FOS for short. The body cannot digest FOS, however, probiotic bacteria such as bifidobacteria in the bowel use it as a food source instead, which allows them to flourish and increase in number. A good level of these and other healthy gut bacteria means your immune and digestive systems function better and may even positively influence your mood and ability to control your weight. 

It is rich in both vitamins and minerals

As with other whole grains, rye is a source of iron and magnesium – nutrients that can help to fight tiredness and fatigue (magnesium is important for muscle function too). Tucking into rye can also help bump up intake of zinc which is important for a healthy immune system. Whole grain rye flour is a better source of zinc than grilled lean pork chops

 

Rye is also a great source of iron and magnesium

  

And some tasty ways to enjoy it

Try rye flakes for breakfast. These are made by steaming whole rye kernels and then rolling and drying them. You can use the flakes to make porridge, add them to home-made muesli or use them in baking – in short, you can put them to all the same uses as you would rolled oats. 

Try Neal’s Yard Rye Flakes, 99p for 500g, from Holland & Barrett. 

Crunch some rye crispbreads 

A serving of three rye crispbreads, such as Ryvita, supplies 15 per cent of your daily fibre and around 105 calories. For a light and healthy lunch, try one of these delicious toppings: avocado and sliced roast chicken with a drizzle of salsa; hummus and roasted vegetables; or light soft cheese, smoked salmon and snipped chives.

 

Toast some rye bread 

Dark, moist, German-style rye bread (such as Biona Organic Rye Pumpkin seed variety, £1.65 for 500g, from Tesco) makes fantastic toast – try it topped with a poached egg for a satisfying light meal that will curb hunger. For a sweeter snack, top toasted rye with chopped bananas and strawberries tossed in a little Greek yogurt with a drizzle of honey. Rye bread is equally good untoasted,  – top it with mackerel paté and watercress to make an open sandwich. 

Experiment with rye flour 

Try substituting some of the wheat flour for rye flour in pancakes or home-made bread rolls (as well as adding a rich nutty flavour you’ll increase the fibre content of your favourite recipe this way). Or as a treat, try rye shortbread – use half rye flour and half ground almonds in place of ordinary flour. Doves Farm Organic Wholegrain Rye Flour, £2 for 1kg, is available in most supermarkets.