Rye

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

Although wheat products are predominant on supermarket shelves, it is worth looking for baked goods from rye - not only because of their rich and appetizing aroma and taste, but also because of the number of health benefits hidden in them. Like most cereals, rye is available in stores year-round.

Rye (Secale cereale) is a cereal that looks like wheat, but is longer and thinner, and its color varies from yellow-brown to gray-green. It is available in its entirety, crushed, in the form of flour or flakes. Because it is difficult to separate the bud and bran from its endosperm, rye usually remains rich in nutrients compared to finely ground wheat flour.

The rye cereal can be cultivated very easily, even in mineral-poor soils. Unlike wheat, rye grows well in colder and drier climates.

Rye is one of the latest popular cereals. Unlike other cereals, it was not grown until 400 BC. It was first cultivated in Germany and has been considered the food of the poor for centuries.

Today, more and more people are discovering the nutritional benefits of rye and in the countries of Eastern Europe and those of the Scandinavian part, it is extremely revered.

The main production of rye comes from the Russian Federation and now in second place from Poland, China, Canada and Denmark.

Composition of rye

Rye is very rich in B vitamins - B1, B2, B3, B5, B6 and B9. It also contains phosphorus, magnesium, zinc, iron, copper and potassium. Dark rye flour is extremely rich in useful fibers.

100 g of rye contains 69.7 g of carbohydrates, 14.7 g of protein and 2.5 g of fat.

Selection and storage of rye

- As with any food, make sure the packages are tightly closed to prevent moisture from entering.

- When buying rye bread, read on the label what it is really made of, as caramel-colored wheat is often used. Rye bread is very perishable, so it is not recommended to store rye products for more than two days.

- Store rye in a container with a lid, in a cool, dark and dry place.

Rye in cooking

- Like other cereals, you need to wash the rye well under running water.

- To a glass of rye add two cups and a half of boiling water and a little salt.

- After everything boils, reduce the heat and cook over low heat for about an hour and a half.

The most common rye products are rye flour, rye bread and rye nuts. Rye flour is divided into light and dark, the former containing more starch at the expense of protein. Rye bread is made from light rye flour.

The most commonly used method for making rye nuts is to boil in milk or water for about 20 minutes. They are consumed as muesli with nuts and dried fruits or porridge with various cheeses and vegetables. Roasted rye nuts are used in dough for various rye or rye-wheat products. Rye nuts with milk and cinnamon are a great and very healthy breakfast.

Experts advise that rye be boiled for a longer time to break down hard proteins and fibers. Otherwise, flatulence may occur.

Benefits of rye

- Helps fight weight. The fiber contained in rye easily gives us the feeling of satiety, which makes rye bread a really good helper for anyone trying to lose a few pounds.

- Helps prevent the appearance of gallstones. Eating foods rich in insoluble fiber, as it is rye, can help women prevent the appearance of gallstones. A study found that women who ate more fiber-rich foods showed a 13% reduced risk of stones.

- Rye and other whole grains reduce the risk of diabetes II. Rye, like other whole grains, is a rich source of magnesium, a mineral that acts as a cofactor for more than 300 enzymes, including those involved in the use of glucose and insulin secretion.

- A much better choice is for people suffering from diabetes. Research has shown that people with diabetes are better off eating rye bread than wheat.

- The fibers contained in rye, are useful for cardiovascular disease and for the good condition of our intestines. A high-fiber diet is good for reducing the risk of colon cancer, helping to lower cholesterol and blood sugar levels in patients with diabetes.

- Offers significant cardiovascular benefits for postmenopausal women. Eating whole grains, such as rye, at least six times a week is a particularly good idea for postmenopausal women who have high cholesterol, high blood pressure, or signs of cardiovascular disease.

- Protects against heart failure. A study in the United States, where heart failure is the leading cause of hospitalization in the elderly population, found that people who ate a whole-grain breakfast daily had a 29 percent lower risk of heart failure.

- Fiber from whole grains and fruits protects against breast cancer. A diet rich in fiber and fruit has been shown to offer significant protection against breast cancer in pre-menopausal women. Studies have shown that eating fiber-rich foods reduces the risk of breast cancer by 52%.

- Protects against cancer as much and / or even more than vegetables and fruits. Recently, research has been conducted that is not related to the "free" form of phytonutrients and their antioxidant power, but to their "attachment" form, which is released during digestion and then absorbed. Whole grains have just such an attached form of phytonutrients and it is very likely that it is a better agent against the risk of cancer.

- The lignans contained in rye, protect us from heart disease. One type of phytonutrient that is particularly concentrated in whole grains is lignan. It protects us not only from breast cancer and other hormone-dependent forms of cancer, but also from heart disease.

- Whole grains and fish act as a strong protector against childhood asthma. Studies show that whole grains and fish can reduce the risk of childhood asthma by up to 50%.