A specific type of bread has been named as the ideal choice for those aiming to lose weight and reduce cholesterol levels.
Spanish research revealed that the average local person eats 27.35 kilos of bread annually, according to the 2023 Food Consumption Report by the Ministry of Agriculture, Fisheries, and Food, as reported on the Cope website.
The Spanish Nutrition Foundation has revealed that different bread varieties offer different health benefits, with rye bread being particularly beneficial.
The experts said: “Rye bread stands out for its low fat content-3.3 grams per 100 grams of product-making it helpful for those looking to lose weight or reduce calorie intake. Additionally, its fibre helps us feel fuller and improves digestion. It also helps eliminate ‘bad’ cholesterol, known as LDL cholesterol, thus preventing cardiovascular problems by keeping arteries clean.
“Rye bread is rich in phosphorus, which strengthens bones and teeth, beneficial for both older people and those still growing. It also contains minerals like iron, calcium, selenium, and sodium, along with healthy fatty acids. This strengthens the immune system and improves metabolism, which can be very beneficial for vegetarian or vegan diets.”
The Spanish Digestive System Foundation also highlighted that rye sourdough allows gut microbes to regulate blood sugar levels among other benefits. It was also discovered that consuming rye bread results in a slower drop in blood sugar levels, which is beneficial for our health, reports Surrey Live.
Health gurus have named rye bread as a perfect addition to a weight-loss diet, advising it can be eaten daily but in moderation. A fresh study from the University of Eastern Finland has revealed that both lactic acid and gut bacteria play a role in the health benefits of whole rye, used to create breads that are far healthier than standard loaves due to their high fibre and nutrient content.
The rye sourdough used for baking rye bread is teeming with lactic acid bacteria. Besides fermenting the dough, these bacteria also alter the bioactive compounds present in rye.
They generate branched-chain amino acids and small peptides containing amino acids, known to influence insulin metabolism, among other things. Many of the compounds found in rye are processed by gut bacteria before being absorbed by the body.
This research, published in the Metabolomics journal, has demonstrated that gut microbes and microbes found in sourdough produce compounds that are partially identical. However, gut microbes also produce derivatives of trimethylglycine, also known as betaine, contained in rye.
Eating rye has been found to cause blood sugar levels to decrease at a slower rate, leading to beneficial health effects for reasons yet to be discovered. The health benefits of rye are largely attributed to its bioactive compounds or phytochemicals, which act as antioxidants.
Also, gut microbes seem to play a crucial role in converting these compounds into a form that can be easily absorbed by the body, thereby enhancing their effect.
Nutritional scientist Professor Tim Spector has previously also emphasised the benefits of rye, stating: “Don’t be fooled by health halos such as ‘high-fibre’ on bread packaging, the threshold for this claim is very low at only around 6g/100g. Instead, look out for a carb-to-fibre ratio (C:F) of less than 5:1. I tend to go for rye or spelt flour sourdough breads with as many seeds as possible. Research has shown that compared to wholewheat bread, rye appears to produce better metabolic and microbiome responses and keeps you full for longer.”
He added: “Choosing sourdough may improve the digestibility of bread, with one study finding that sourdough bread caused significantly lower symptoms in people with IBS than mechanically produced bread.
“Most supermarket sourdough breads add several chemicals to including commercial yeasts, flavourings and emulsifiers to imitate the taste of real sourdough in far less time, so even if it says ‘sourdough’, this label alone does not mean you are getting a healthier product.”