In addition, it has been linked to several potential health benefits, including better blood sugar control and improved heart and digestive health. Rye bread is a great alternative to regular white and wheat breads. The nutritionals per slice of a wholegrain bread look something like this: around 440kJ (roughly 100 calories), 0.4g saturated fat, 12.8g carbohydrates, 2.7g fibre and 160mg sodium. 1. What Are the Health Benefits of Yellow Corn Flour? Each two-slice serving of bread -- including rye or wheat -- counts as 2 ounces of grains. Rye bread tends to have a darker color and stronger, earthier taste than regular white and wheat bread, which is one reason why many people enjoy it. Preheat the oven to 425°F (220°C). A two-slice serving of rye bread offers 20 micrograms of selenium, or approximately 36 percent of your daily intake, recommended by the Institute of Medicine. Rye falls into that category as well. These short-chain fatty acids have been linked to various benefits, including weight loss, lower blood sugar levels, and protection against colon cancer (13, 14, 15). Two slices of each type of bread gives you about 160 calories. That’ll provide you with much more fibre and micronutrients than its white counterpart. Rye breads are made with a combination of rye flour and grains, depending on the type of bread. Place the dough in a lightly greased loaf tin, cover with cling wrap, and let it rise until it doubles in size again, which takes another 1–2 hours. It is higher in fiber than white bread and is darker in color and stronger in flavor.. Rye bread was considered a staple through the Middle Ages. Compared with regular white and whole wheat bread, rye bread tends to be denser and darker and has a stronger, sour yet earthy taste. A quick internet search will leave you with the idea that rye bread is an amazing blood sugar stabilizer, but actual research on rye bread has gathered mixed results. Eating rye bread may benefit your health in several ways. Made from refined wheat flour, white bread is relatively low in fibre ... 31.6g carbs; 5.6g ... with the remaining product made up of wheat flour. Rye bread is high in fiber and has an impressive nutrient profile. It also helps remove cholesterol from your system to lower your blood cholesterol levels, and prevents constipation. Simply follow the steps above and indulge in a fresh slice of homemade rye bread. © 2005-2020 Healthline Media a Red Ventures Company. On average, 1 slice (32 grams) of rye bread provides the following nutrients (1): Rye bread also contains small amounts of zinc, pantothenic acid, phosphorus, magnesium, calcium, and other micronutrients. Rye bread is made by combining rye flour with wheat flour. The total carbohyrate, sugar, fiber and estimated net carbs (non-fiber carbs) for a variety of types and serving sizes of Rye Bread is shown below. Comparing with Bread, white, commercially prepared, toasted, in 100g contains 54.4 g of carbs. Rye bread also contains slightly more selenium than wheat bread. It’s unsuitable for a gluten-free diet, may cause bloating, may be high in added sugar, and contains antinutrients like phytic acid, which may affect mineral absorption. There are certain carbs called complex carbs. Blood sugar control is important for everyone, especially people with type 2 diabetes and those who cannot produce enough insulin, a hormone that regulates blood sugar levels. It also supports your immune system and aids the function of your thyroid gland. Rye flour is quite dry, so you can add more water if the dough seems too dry. Here are 10 healthy and delicious ways to replace bread. Carbs in Rye Bread The favorite choice for the term "Rye Bread" is 1 regular slice of Rye Bread which has about 13 grams of carbohydrate . Researchers found that rye bread was more effective at lowering cholesterol levels in men than wheat bread and reduced total and LDL (bad) cholesterol by up to 14% and 12%, respectively (6). The following ingredients and ratios are used to make lighter rye bread: Here is a quick overview of how to make rye bread: Rye bread is easy to make at home. A serving of wheat bread contains 2.4 grams of fiber, compared to 3.7 grams found in two slices of rye bread. Calories, Complex Carbohydrates and Protein Wheat and rye breads contain comparable amounts of calories -- two slices of wheat bread contain 157 calories, compared to 166 for an equivalent serving of rye bread. Bread is a staple food for most people. The amount of the different types of flour determines whether the rye bread is light or dark, but nutritionally, both colors are similar. Rye and wheat bread are both cholesterol-free and low in calories. A single 1-ounce serving is just half a muffin. It also plays a role in cell growth and helps you synthesize DNA. However, plain rye did not have a significant effect on blood sugar levels, though it did increase feelings of fullness (10). Each serving of rye bread provides 10 percent of the fiber intake recommendations for men or 15 percent for women, based on recommendations set by the Institute of Medicine. Most rye breads are not made entirely of whole grains; many include refined wheat flour or refined rye flour in addition to whole grains. Having a slice of white bread offers 14 grams of carbohydrates, roughly the same amount you get from a tortilla. For example, an 8-week study in 40 people compared the effects of eating 20% of their daily calories from either rye or wheat bread on blood cholesterol levels. 19: Bagels (17.6) The only thing that you ever need to know about this breakfast delicacy is that it’s … Does rye bread contain gluten. Rye bread has several qualities that can aid blood sugar control (5). Carbs in White Bread The favorite choice for the term "White Bread" is 1 slice of White Bread which has about 13 grams of carbohydrate . That said, the exact composition depends on the amount of rye flour used, with darker rye breads containing more rye flour than lighter varieties. A serving of rye bread contains 97 micrograms of folate -- 24 percent of the recommended daily intake set by the Institute of Medicine -- compared to 57 micrograms found in an equivalent serving of wheat bread.