Yes, Rye Bread Is Healthy, Especially When It’s Whole Grain—Here's Why

Rye bread is a healthy type of bread that’s an excellent choice for sandwiches, toast, tuna melts, croutons, and so much more. As with most grain products (e.g. breads and pastas), whole-grain varieties of rye bread will provide the most impressive nutritional benefits. 

Whole grain rye contains plenty of fiber, iron, calcium, zinc, potassium, selenium, manganese, copper, plant compounds, and B vitamins, including riboflavin, niacin, and B6.

Here's how these important nutrients found in rye bread work to support overall health, and why rye bread is a great addition to a well-balanced diet.

Immune System Support

Many of the nutrients found in whole grain rye bread support healthy immune system function, including fiber, plant compounds, zinc, selenium, and copper. The copper, plant compounds, selenium, and zinc in rye bread act as antioxidants that boost the immune system by reducing inflammation and fighting off harmful oxidative molecules, like free radicals, that are often contributors to illness and chronic disease. The soluble fiber found in rye bread acts as a prebiotic, feeding the healthy bacteria within the gut microbiome and helping it thrive. A thriving microbiome has been linked to a thriving immune system through its modulation of the immune response.

Digestion and Gut Health

The state of your gut microbiome is closely tied to overall gut health and digestive regularity, helping to combat common concerns like bloating and constipation. Eating a variety of plant foods high fiber, like whole grains, is an important nutritional pillar of supporting your gut health. In addition to its prebiotic soluble fiber content, the insoluble fiber in rye is also linked to better gut health by promoting digestive regularity.

Metabolic Function

Fiber makes a big impact when it comes to eating for a high-functioning metabolism. This is because this macronutrient slows down the process of digestion, encouraging a slower and less dramatic blood sugar response compared to that required for a low-fiber food. In fact, one 2017 randomized control trial found that rye bread intake positively influenced glucose levels and appetite regulation.

Heart Health

The potassium found in rye is an important electrolyte that helps regulate healthy heart rhythms. But it’s also rye's fiber again that’s to thank for supporting a healthy heart. Soluble fiber binds to dietary cholesterol in the gastrointestinal tract, removing it from the body instead of it getting absorbed into the bloodstream. This helps prevent harmful plaque build-up in the veins and arteries often responsible (at least, in part) for heart disease.

Strong Bones and Tissues

A diet that includes rye bread helps build healthy bones and tissues throughout the body. This is thanks to a swath of nutrients, like the calcium and manganese it contains, as well as iron that builds red blood cells and B vitamins that promote cell growth and repair.

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