Rye belongs to the monocotyledonous family, and refers to an annual or biennial herb native to Turkey and the Caucasus. It has a shape similar to wheat, but is slightly longer than wheat and features a corrugated surface. Rye, also called ribori, is milled and used to make black bread or as a main ingredient in soy sauce, miso, whiskey, dark beer, and vodka. In particular, rye bread made from rye is characterized by weak elasticity and a slightly rougher texture than bread made from ordinary wheat flour.
As such, it has a rougher and harder texture than wheat bread, so it was said that in the past, it was used for brewing or as animal feed. However, in recent years, it has been recognized for its excellent nutritional value for its high-quality protein, including abundant carbohydrates in rye, as well as various beneficial nutrients such as vitamin B group, vitamin E, folic acid, magnesium, and calcium, and is consumed as a healthy food. . Now, let’s check the benefits of rye one by one.
Rye Main Benefits
1. Gut health
It is said that the dietary fiber abundantly contained in rye helps the increase of beneficial bacteria in the intestine and helps to excrete it through absorption of impurities and toxins in the intestine, thus helping to stabilize the intestinal environment and improve intestinal function. In addition, since the rich dietary fiber of rye is involved in promoting intestinal peristalsis, it has been known to be effective in eliminating sukbyeon and improving constipation.
2. Weight Control
The rich dietary fiber of rye not only helps to create a feeling of satiety easily with a small amount, but also has the advantage of being low in calories, so it is said to have a good effect on weight control.
In addition, rye bread has the advantage that the GI index, which is a measure of the rate of increase after ingestion of food from 0 to 100, is relatively lower than that of bread, baguette, and rice. Foods with a high GI index quickly raise blood sugar and cause excessive secretion of insulin, resulting in body fat accumulation. It is known to help suppress the excessive accumulation of fat and prevent obesity.
3. Prevention of vascular disease
Rye is known as a part of polyphenols and contains abundant lignans, an excellent antioxidant, to control cholesterol levels and inhibit the oxidation of waste products in blood vessels caused by free radicals to prevent adult diseases such as arteriosclerosis. They say it helps a lot. In addition, rye also has a high content of potassium, which helps to antagonize sodium, and is known to help normal blood pressure by balancing sodium, which is also known to help prevent the occurrence of high blood pressure. In addition, rye is rich in selenium, a powerful antioxidant, as well as lignin. This selenium component strengthens the heart function and is known to be effective in preventing cardiovascular diseases such as angina, arrhythmias, and myocardial infarction.
4. Cancer Prevention
The lignans in rye mentioned above are known to inhibit angiogenesis, which is the cause of cancer, as well as prevent the proliferation of cancer cells. In particular, it has been reported that regular consumption of rye may lower the level of serotonin in the intestine, thereby lowering the risk of colorectal cancer.
5. Antioxidant action
Rye is rich in selenium, a type of antioxidant with strong antioxidant power, and it is known that it not only protects the body from free radicals, but also prevents the degeneration of body tissues and delays the aging process. In addition, the rich lignan component of rye also exerts its benefits as a powerful antioxidant, reducing free radicals, and at the same time, it is known to have a good effect in helping to improve the body’s immune function by preventing various viruses and pathogens from entering the body.
Other Benefits
Rich in selenium and lignans in rye, it helps to control blood sugar levels and is said to be beneficial in preventing diabetes. In addition, it is known to have a beneficial effect on skin beauty as it is excellent at helping the discharge of toxins and waste products from the skin based on its strong antioxidant power. In addition, rye is rich in high-quality protein and B vitamins, including carbohydrates that are involved in energy metabolism.
How to eat rye and its side effects
Rye is generally consumed by making rye bread in the form of powder, or eating a lot of rye bread in sandwiches. Also, like other grains, there is a way to eat it by putting it in rice. In this case, it is recommended to separate only rye and soak it in water for a long time. Also, keep in mind that roasting rye is a good way to consume it in the form of tea.
Although rye is a healthy food with various benefits, it contains a protein called gluten. If you have gluten intolerance, which is a symptom that can cause side effects such as bloating, allergies and various skin problems due to the inability to digest gluten well, it is recommended to be cautious when taking it.
