One particular type of bread has been singled out as ideal for aiding weight loss and reducing cholesterol levels. The Spanish Nutrition Foundation has shed light on the health advantages of various bread types, especially rye bread. Data from the 2023 Food Consumption Report by the Ministry of Agriculture, Fisheries, and Food was shared on the Cope website.
The foundation noted: “Rye bread stands out for its low fat content-3.3 grams per 100 grams of product-making it helpful for those looking to lose weight or reduce calorie intake. Additionally, its fibre helps us feel fuller and improves digestion. It also helps eliminate ‘bad’ cholesterol, known as LDL cholesterol, thus preventing cardiovascular problems by keeping arteries clean.”
“Rye bread is rich in phosphorus, which strengthens bones and teeth, beneficial for both older people and those still growing. It also contains minerals like iron, calcium, selenium, and sodium, along with healthy fatty acids. This strengthens the immune system and improves metabolism, which can be very beneficial for vegetarian or vegan diets.”
The Spanish Digestive System Foundation has also highlighted the benefits of rye sourdough, which supports intestinal microbes in regulating blood sugar levels, among other advantages. It further discovered that consuming rye bread leads to a slower drop in blood sugar levels, which is highly beneficial for our health, reports Surrey Live.
Health gurus have endorsed rye bread as a suitable addition to a weight-loss diet, advising it can be consumed daily but in moderation. A recent study by the University of Eastern Finland has revealed that lactic acid and gut bacteria play a significant role in the health benefits of whole rye, used in baking breads that are superior to regular loaves due to their high fibre and nutrient content.
The rye sourdough utilised in baking rye bread is abundant in lactic acid bacteria. These bacteria not only ferment the dough but also alter the bioactive compounds present in rye.
They generate branched-chain amino acids and small peptides containing amino acids, which are known to influence insulin metabolism, among other things. Many of the compounds found in rye are processed by gut bacteria before being absorbed into the body.
This research, published in the ‘Metabolomics’ journal, has demonstrated that gut microbes and those found in sourdough produce partially identical compounds. However, gut microbes also generate derivatives of trimethylglycine, also referred to as betaine, found in rye.
The study revealed that consuming rye leads to a more gradual reduction in blood sugar levels, which has unknown yet beneficial health effects. Rye’s potency as a health benefactor is partly due to its bioactive substances or phytochemicals that act as antioxidants.
Additionally, it appears the gut microbiota plays a pivotal role by transforming these compounds into forms more readily absorbed by the human body, thereby amplifying their beneficial impacts.
The virtues of rye have also been advocated by nutrition expert Professor Tim Spector, who opts for this grain in his own diet: “Don’t be fooled by health halos such as ‘high-fibre’ on bread packaging, the threshold for this claim is very low at only around 6g/100g.
“Instead, look out for a carb-to-fibre ratio (C:F) of less than 5:1. I tend to go for rye or spelt flour sourdough breads with as many seeds as possible. Research has shown that compared to wholewheat bread, rye appears to produce better metabolic and microbiome responses and keeps you full for longer.”
He also points out the potential benefits of choosing sourdough for its improved digestibility, stating: “Choosing sourdough may improve the digestibility of bread, with one study finding that sourdough bread caused significantly lower symptoms in people with IBS than mechanically produced bread.
“Most supermarket sourdough breads add several chemicals to including commercial yeasts, flavourings and emulsifiers to imitate the taste of real sourdough in far less time, so even if it says ‘sourdough’, this label alone does not mean you are getting a healthier product.”