6 health benefits of rye according to scientists

Rye is a common cereal crop. Rye grain is used to make flour, bread, beer, kvass, as well as some types of whiskey and vodka. It can also be eaten whole after boiling, or in the form of flakes.

Due to the content of valuable proteins, vitamins and minerals, rye can benefit a person. It is used to improve the functioning of the digestive system, prevent type II diabetes mellitus and reduce the risk of gallstones.

6 facts about the benefits

Below are the 6 main useful properties of rye (based on scientific research).

1. It has a rich composition

Rye grain, as well as its processed products (flour), have a fairly high caloric content (about 335 calories per 100 grams) and are composed of the following substances:

Rye is similar in composition to wheat, but contains several times more essential amino acids, which are the building material for all body tissues.

The plant is also rich in dietary fiber , which are necessary for the smooth functioning of the gastrointestinal tract and the prevention of many chronic diseases.

2. Helps to lose weight

Rye and, especially, bread made from it, is a valuable product for weight loss.

Rye bread is rich in fiber, which plays an important role in weight control.

Fiber, once in the body, rapidly increases in size, causing mechanical stretching of the walls of the stomach. This leads to the suppression of hunger centers in the brain and a decrease in cravings for food for the next 6-10 hours.

Swedish scientists advise eat rye bread for breakfast or lunch to control your appetite throughout the day.

3. Prevents the development of type II diabetes mellitus

Proven that rye flakes and bread are able to reduce the concentration of sugar in the blood and prevent the development of type II diabetes mellitus.

The basis of the medicinal property is the ability of rye to increase the sensitivity of insulin receptors on fat and muscle cells. As a result, tissues begin to effectively absorb glucose, reducing its level in the blood. Thus, rye affects the main causal factor of diabetes development – insulin resistance.

According to the data experts from Sweden, rye has a significant effect on metabolic processes, in particular: insulin production by the pancreas, appetite, catabolism in adipose tissue. This further reduces the risk of type II diabetes mellitus.

Doctors recommend including rye bread in the menu in the presence of type II diabetes mellitus or an increased predisposition to it (in case of pathology in the next of kin).

4. Reduces the likelihood of gallstones

Animal experiments demonstrate that rye is effective in preventing the appearance of concretions in the biliary tract.

In hamsters whose diet was rich in rye bran, the frequency of stones was 60-75% lower. The effectiveness against all types of stones (including cholesterol) is emphasized.

But it should be noted that studies of this property in humans have not yet been conducted.

5. Prevents cancer

Rye is a rich source of dietary fiber , minerals (selenium) as well as natural antioxidants (lignans, alkylresorcinols, phytic acid).

These components inhibit chronic inflammation, block the effects of free radicals on cells and improve the course of metabolic processes in general.

Experts from Finland claim that regular consumption of dishes based on whole grain rye or rye flour reduces the risk of malignant degeneration of tissues of the following organs:

• Colon and rectum;
• Mammary glands in women;
• Thyroid gland in men.

6. Improves the functioning of the gastrointestinal tract

Rye flour-based bread contains a lot of dietary fibers that perform such functions for the stomach and intestines:

1. Maintaining the composition of the microflora. Fiber is food for friendly microorganisms in the intestinal lumen. As a result, their number increases, as well as the growth and reproduction of pathogenic and opportunistic representatives of the microflora is inhibited.
2. Timely excretion of feces . Dietary fiber activate the work of the smooth muscles of the digestive tube wall. As a result, timely and complete emptying is observed, constipation is registered several times less often.

And, most importantly, rye bread is effective in preventing colon and rectal cancers, which are difficult to diagnose and go on for a long time without clinical manifestations.

Safety and harm

Rye and almost all dishes based on it are high in calories and have some irritating effect on the gastrointestinal tract. Their consumption should be normalized if there are contraindications:

1. Obesity. If the total calorie content of the diet is observed, rye helps to lose weight, otherwise it increases fat reserves.
2. Acute manifestations or exacerbations of chronic diseases of the esophagus, stomach and duodenum. The group includes: peptic ulcer, gastritis, duodenitis, GERD.
3. Allergy. If you have a history of allergy to rye, you should categorically refuse to use it.

Excessive consumption may also have side effects in the form of dyspeptic disorders:

• Nausea;
• Vomiting;
• Heartburn;
• Bloating;
• Increased gas emission;
• Spastic pain in the lower abdomen;
• Stool changes (diarrhea or constipation).

The above effects may be due to an excess of fiber, which activates the processes of fermentation and putrefaction in the intestine, causes an imbalance in the smooth muscles.

Application Tips

Rye is a popular raw material for cooking a number of products, as well as an ingredient in a large number of dishes.

Various rye-based drinks (decoction, kvass) are effective for constipation, high blood pressure. They are also used to prevent the formation of atherosclerotic plaques.

Rye bread and loaves are associated with weight loss, saturation of the body with vitamins and minerals and a decrease in blood sugar levels.

Sprouted rye deserves special attention. Sprouts contain more biologically active substances than whole grains. With regular use, sprouts improve the functioning of the digestive system and the biliary tract, reduce the risk of developing cardiovascular diseases (as they are rich in omega-3 fatty acids) and increase the body's resistance to external infectious agents.

Porridge and pasta made from rye flour and cereals are equally popular. They quickly satisfy hunger and accelerate metabolism, causing the breakdown of adipose tissue cells.

Rye bran is also widely used in food.

Conclusion

Thus, rye is a valuable cereal plant that is rich in antioxidants, vitamins, minerals, dietary fibers and essential amino acids.

With regular use, cereals can reduce body weight, prevent the formation of gallstones and the development of diabetes mellitus, and even prevent the formation of malignant tumors.

In order to benefit exclusively, consumption should be carefully rationed.