Even though whole wheat is the most sought after healthy alternative, whole rye, given its countless benefits has carved a special place for itself among the health freaks. Rye, member of the wheat family, is a highly nutritious grain with a rich, palate-satiating flavor. Low in calorie, it is a good source of fiber. And, these two factors make it more appealing for the weight loss enthusiasts. While rye flour is widely used for baking rye bread, you also get rye flakes and cracked rye. Get to know about the benefits of rye as you read on.
Health Benefits of Rye:
1. Prevents Childhood Asthma:
According to various studies, regular intake of whole grains such as rye grain prevents the risk of childhood asthma. The study also indicates the potential of this whole grain to thwart of bronchial hyper responsiveness.
2. Thwarts Off Cardiovascular Risks:
This grain is a good source of fibers. Regular intake of fiber-rich foods is essential for keeping the cholesterol levels under control. Thus, this cereal helps in keeping various cardiovascular disorders triggered by high cholesterol levels at bay.
3. Natural Anti-Cancerous Agent:
The fiber in rye binds with the toxins in the colon and flushes those harmful ingredients out of human body. Thus, it safeguards colon cells from coming under the attack of cancer. 1/3 cup of rye renders more than 1/3 of daily recommended dose of fiber. The antioxidants – phenolics – also help in scavenging the free radicals that otherwise cause oxidative stress and trigger cancer. Thus, rye can be used to keep cancer at bay.
4. Good for Menopausal Women:
Rye is a rich source of lignin, which is known to possess phytoestrogenic properties. This enables this cereal to ease various menopausal syndrome, helping you tide across in a more effective and efficient way. Lignan, a phytonutrient present in rye, shields menopausal women from breast cancer as well as various cardiovascular disorders, including atherosclerosis.
5. Good for Diabetics:
The presence of fiber in rich amounts in whole rye prevents the fluctuation of blood sugar levels in the diabetics. Thus, it helps in preventing hyperglycemia in such people.
[ Read: Summer Health Tips For Diabetics ]
6. Rye for Weight Loss:
Those who are on a weight loss regimen can make use of the low calorie and rich fiber nature of rye to pep up the schedule. Along with keeping you full for a longer period of time, it acts as a natural detoxifying agent by flushing out the toxins in a better way. The lower the appetite and toxin levels are, the better your weight loss will be.
7. Prevents Gallstones:
The rich insoluble fiber in rye helps in improving the digestive power and cutting down bile juice production. Thus, it aids in preventing the formation of gallstones.
Hair Benefits of Rye:
8. Boosts Hair Growth:
Give you hair a good dose of magnesium with rye. Yes, this micronutrient prevents hair fall and balding, at the same time delivers thicker and longer hair.
[ Read: Vegetables That Boost Hair Growth ]
9. Natural Shampoo:
Bid adieu to your shampoo right away. This whole grain cereal can be used for cleaning your hair. Just prepare a shampoo like mixture with 2/3 tbsp whole rye flour and warm water. Apply it on your wet scalp and hair, give a good massage, and rinse off. Follow up with a deep conditioner for a visibly smooth hair.
Skin Benefits of Rye:
10. Cleanses The Skin:
Magnesium present in rye grain is capable of detoxifying the epidermis and keeping the skin clean and clear. People suffering from allergies can take the help of rye.
11. Delays The Ageing Process:
This grain is a good source of various minerals, including Calcium, iron, zinc, and magnesium. All these minerals play vital roles in easing the various signs of ageing such as fine lines, wrinkles, blemishes etc. The antioxidants of rye combat the free radicals. Thus, inclusion of rye in your diet is sure to slow down ageing and gift you the flawless skin you yearn for.
A Word of Caution:
Rye is a gluten grain. So, if you are allergic to gluten and are suffering from conditions such as celiac sprue or gluten-sensitive enteropatheis, then it is advisable to exclude rye from your diet. As rye is rich in fiber, excess consumption of it may lead to gas problems and bloating.
Nutritional Facts of Rye:
|Amount Per 100 grams|
|% Daily Value*|
|Total Fat 1.6 g||2%|
|Saturated fat 0.2 g||1%|
|Polyunsaturated fat 0.8 g|
|Monounsaturated fat 0.2 g|
|Trans fat 0 g|
|Cholesterol 0 mg||0%|
|Sodium 2 mg||0%|
|Potassium 510 mg||14%|
|Total Carbohydrate 76 g||25%|
|Dietary fiber 15 g||60%|
|Sugar 1 g|
|Protein 10 g||20%|
|*Per cent Daily Values are based on a 2,000 calorie diet. |
Your daily values may be higher or lower depending on your calorie needs.
You may have a look at the nutritional value of Rye according to the USDA chart given below
- Place rye grains under cool running and rinse thoroughly to eliminate the dust and other unwanted particles from them.
- For a softer rye, soak the washed rye grains overnight. For 1 portion of rye, add 2½ portions water and simmer for about 180 minutes.
- If you are using the flakes, then add 3 portions of water to ever 1 portion of rye flakes.
Rye is a very healthy whole grain and can, without doubt, be included as a part of our diet. So start using it today to reap the benefits of rye.
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