Rye Health Benefits & Nutrition Facts

Health benefits of Rye in nutrition as natural medicine supported by science & research
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Table of Contents

How This Helps

 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
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
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
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

Science and Research

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.
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.
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.