Eating this one type of bread has been reportedly highlighted as being perfect to eat to both help people lose weight and lower cholesterol, a research has concluded.
The study conducted in Spain suggested that people in the country eat an average of 27.35 kilos of bread per year.
Statistics from the 2023 Food Consumption Report, published by the Ministry of Agriculture, Fisheries, and Food, were highlighted on the Cope website.
The Spanish Nutrition Foundation emphasized the health benefits of various types of bread, noting that rye bread, in particular, is especially beneficial.
It said: “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.”
According to the Spanish Digestive System Foundation, rye sourdough allows microbes in the intestine to regulate blood sugar levels among other benefits. It also found that we eat rye bread, blood sugar levels drop more slowly, which is very positive for our health.
Health experts recommend rye bread as a suitable addition to a weight-loss diet, advising it can be consumed daily in moderation. A recent study by the University of Eastern Finland revealed that both lactic acid and gut bacteria play a key role in the health benefits of whole rye, which is used to create bread that is healthier than regular varieties due to its high fiber and nutrient content.
Rye sourdough, used in baking rye bread, is abundant in lactic acid bacteria. These bacteria not only ferment the dough but also alter rye’s bioactive compounds. They produce branched-chain amino acids and small peptides, which can influence insulin metabolism and other bodily functions. Additionally, many rye-derived compounds are processed by gut bacteria before being absorbed, enhancing their health effects.
Published in the journal Metabolomics, the study found that both sourdough and gut microbes produce similar beneficial compounds, with gut microbes also creating derivatives of trimethylglycine (betaine), a component found in rye.
One notable finding is that consuming rye leads to a slower decrease in blood sugar levels, providing health benefits, although the exact mechanism remains unknown. The study highlights the importance of rye’s bioactive compounds, or phytochemicals, which act as antioxidants. Gut microbes further enhance these benefits by converting the compounds into more absorbable forms, maximizing their positive effects on the body.
It has also been highlighted by nutritional scientist Professor Tim Spector who said he choses it himself: “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.
“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.”