Rye Health Benefits & Nutrition Facts


 Health Benefits of Rye:
Obesity | Gallstones | Diabetes II | Digestive health | Heart diseases | Breast Cancer | Menopause | Asthma | Brain Health
Nutrition Facts for Rye:
Serving size: 100 g

Nutrients Amount
Water 10.6 g
Energy 338 kcal
Protein 10.34 g
Total lipid (fat) 1.63 g
Carbohydrate, by difference 75.86 g
Fiber, total dietary 15.1 g
Sugars, total 0.98 g
Minerals
Calcium, Ca 24 mg
Iron, Fe 2.63 mg
Magnesium, Mg 110 mg
Phosphorus, P 332 mg
Potassium, K 510 mg
Sodium, Na 2 mg
Zinc, Zn 2.65 mg
Vitamins
Thiamine 0.316 mg
Riboflavin 0.251 mg
Niacin 4.27 mg
Vitamin B-6 0.294 mg
Folate, DFE 38 µg
Vitamin A, RAE 1 µg
Vitamin A, IU 11 IU
Vitamin E (alpha-tocopherol) 0.85 mg
Vitamin K (phylloquinone) 5.9 µg
Lipids
Fatty acids, total saturated 0.197 g
Fatty acids, total monounsaturated 0.208 g
Fatty acids, total polyunsaturated 0.767 g

Source: USDA Nutrient Database No. 28

Rye Health Benefits:
Diabetes II:
When rye bread is consumed instead of refined flour, it can stabilize your insulin levels, thus preventing the ill-effects of diabetes II. This grain triggers an instant insulin response and is a healthy alternative to diabetics. The magnesium in rye also increase glucose uptake and promote insulin secretion.
 
Cancer:
Rye and other whole grains are a very good source of phenolics, which are powerful antioxidant compounds. Some of these phenolic compounds include –quercetin, ellagic acid, curcumin, catechins etc., which have proven anti-cancer activity. Moreover, rye also contains lignin which has phytoestrogenic activity. These compounds normalize the estrogenic activity and prevent the onset of breast cancer.

Obesity:
Rye grain is rich in dietary fiber. The fiber has a high water binding capacity. As a result after consumption of rye, you can feel fuller and have a feeling of satiety for longer periods of time, thus reducing the intake of snacks between mealtimes.