Rye bread has recently been highlighted as an ideal food choice thanks to its many health benefits, such as contributing to weight loss and reducing cholesterol levels. Although different types of bread offer various health benefits, rye bread has unique properties. Let's learn in Dalili Medical the following about rye grain and the most important information related to its nutritional value, benefits and harms.

What is rye?

 

Rye (Secale cereale) is a type of whole grain rich in dietary fiber, in addition to a group of elements and compounds that have protective and antioxidant effects. This explains its inclusion in the diet to benefit from its many health benefits. Rye is closely related to both wheat and barley, as they are used in similar ways to benefit from it, the most prominent of which are the preparation of rye flour, rye bread, and animal feed.

**Nutritional value of rye**

 

Rye is a rich source of many important nutrients that support the body in performing its vital functions effectively. Here is the nutritional value of 100 grams of rye:

- **Calories**: 338 calories.

- **Total fat**: 1.6 grams, distributed as follows:

- Saturated fat: 0.2 grams.

- Monounsaturated fat: 0.2 grams.

- Polyunsaturated fat: 0.8 grams.

- **Carbohydrates**: 76 grams.

- **Fiber**: 15 grams.

- **Protein**: 10 grams.

- **Potassium**: 510 mg.

- **Calcium**: 24 mg.

- **Iron**: 2.63 mg.

- **Magnesium**: 110 mg.

- **Phosphorus**: 332 mg.

- **Vitamin A**: 11 IU.

- **Vitamin E**: 0.85 mg.

- **Vitamin K**: 5.9 mcg.

**Comparison between wheat bread and rye bread**

 

Rye bread is lower in calories than wheat bread, making it a better choice for those seeking to lose weight. However, it should be noted that eating large amounts of it may lead to an increase in calories as well.

**Calories in Rye Bread**

A medium slice of rye bread contains about 70 calories, while a thin 5-inch slice contains 22 calories. Therefore, rye bread is considered an ideal choice for those following a healthy diet, as it facilitates the digestion process and helps regulate blood sugar levels.

**Calories in brown toast**

The calories in a medium slice of brown toast are about 80 calories, which is almost equal to what rye bread contains, making it the second suitable choice for weight loss. Although the goal of weight loss is to reduce calories, each person's needs are different, as each body needs a different amount of calories.

**Calories in white toast**

White toast contains about 80 calories per slice, according to the USDA National Nutrient Database. When toast is prepared at home using 2% milk, the calories remain the same as long as the bread size is the same. However, if the homemade toast is thick, the calories may reach 120 calories.

**Calories in rusks**

Rusks are a food made from flour, and many people buy them, but they are known to contain a large amount of calories. The calories in rusks include the following:

- Very small and hard rusks, known as snacks, contain only about 8 calories per finger.

- As for small hard rusks, they contain about 21 calories, which is considered a high percentage.

- Medium-sized hard rusks contain about 41 calories.

- Large-sized hard rusks contain about 82 calories.

- While extra-large hard rusks contain about 144 calories.

- Small-sized soft rusks contain about 74 calories.

- Medium-sized soft rusks contain about 113 calories.

- Large-sized soft rusks contain about 148 calories.

- Buttered rusks contain about 150 calories, which is a very large number of calories.

**Benefits of rye grains**

Here are the most prominent benefits of rye grains:

**Benefits of rye for hair**

Rye flour, which is obtained from grinding rye grains, has many benefits for hair. This is due to its content of a percentage of natural saponins that react with water to form a soap-like substance. In addition, this flour contains a group of acids that are beneficial to the hair, which makes its use in natural hair mixtures contribute to:

- Strengthening the hair.

- Restoring the acid-alkaline balance of the scalp.

- Nourishing the scalp.

- Protecting the scalp from irritation.

- Improving hair health.

- Promoting hair growth.

- Softening hair.

- Reducing hair loss.

**Benefits of rye for pregnant women**

Rye flour or grains are considered one of the beneficial nutrients for pregnant women, as it plays a role in alleviating some symptoms associated with pregnancy. Among its most prominent benefits during pregnancy are:

- Helps treat constipation.

- Enhances the digestion process.

- Contributes to getting rid of gases.

- Reduces bloating.

- Relieves stomach cramps and pain.

- Contributes to lowering harmful cholesterol levels.

- Helps reduce stress.

- Improves bone and dental health.

**Benefits of rye for diabetics**

Rye grains are one of the beneficial food grains for diabetics, whether eaten as grains or food products made from them, as they work to:

Rye grains contribute to regulating blood sugar levels.

Rye grains contribute to reducing the risk of sudden high blood sugar.

Rye grains contribute to reducing the chances ofSome complications of high blood sugar, such as: diabetic shock and suffocation.

. Losing excess weight ** Rye grains are rich in dietary fiber, so eating these grains or food products made from them, such as: bread, may help lose excess weight.

Eating bread made from rye grains may help raise the levels of hormones produced by the body when it feels full, so eating this type of bread as an alternative to white bread may help:

Lose excess weight.

Reduce the chances of obesity.

It should also be noted that the dietary fiber found in this type of grain is a special and different type of fiber; as it tends to bind to water quickly, which may help to feel full and lose appetite quickly during meals, so rye may outperform both wheat and barley in its potential ability to stimulate weight loss.

**Maintaining heart health** Rye may reduce levels of bad cholesterol (LDL) and increase levels of good cholesterol (HDL), which helps maintain a healthy cardiovascular system and reduces the risk of health problems such as high blood pressure, atherosclerosis, heart attack, and stroke. This may be related to rye's high fiber content, vitamins, and minerals that are beneficial to heart health, such as magnesium and potassium.

- Reducing the risk of obesity.

. **Regulating blood sugar levels** Rye is an excellent choice for people with diabetes, as it consists of large molecules, which makes it relatively slow to digest in the body. Therefore, eating it does not lead to sudden spikes in blood sugar levels. Due to its ability to regulate blood sugar levels, consuming rye by diabetics may help reduce the chances of developing some health complications associated with high blood sugar, such as choking and diabetic shock.

**. Cancer prevention**Eating rye and its derivatives can help reduce the risk of several types of cancer, especially the following:

- Prostate cancer

- Colon and rectal cancer

- Breast cancer

The potential benefits of rye in this context are often attributed to its richness in a variety of antioxidants and dietary fiber.

** Gallstone prevention**Eating rye-based foods can help reduce the risk of gallstones, as these grains contain a high percentage of dietary fiber that may help reduce levels of bile acids in the stomach, which are considered a contributing factor in the formation of gallstones.

These grains can also help:

- Reducing inflammation in people with metabolic syndrome.

- Inhibiting or reducing the activity of some genes associated with an increased risk of certain diseases and health problems, such as:

- Stress.

- Hyperactivity of the immune system.

- Diabetes.

- Reducing cholesterol levels in the body.

- Improve digestion and relieve some digestive disorders, such as:

- Constipation.

- Bloating and gas.

- Stomach pain and cramps.

- Lower high blood pressure and promote cardiovascular health.

- Reduce the risk of asthma, especially childhood asthma.

- Promote bone and dental health

Rye bread ingredients:

- 1 cup of water

- 2 tablespoons of olive oil

- ½ teaspoon of salt

- ½ teaspoon of yeast

- Rye flour as needed

- 2 teaspoons of vegetable oil

**Rye bread method**

Start by putting the water in a large bowl, then add the olive oil, salt, and yeast.

Mix all the ingredients well until combined, then set aside for a few minutes.

Gradually pour the water mixture over about two cups of rye flour while kneading continuously.

Continue kneading the ingredients until you have a soft, consistent dough.

Cover the dough with a cloth and let it rest for 15 minutes.

Grease your hands with vegetable oil, then shape the dough into small balls, making sure to grease your hands with oil to make it easier to handle the dough.

Sprinkle a little rye flour on a hard surface and on a rolling pin, then take a ball of dough and spread it on this surface until it becomes thin and circular in shape.

Heat a large frying pan over the fire, then place the flattened piece of dough in it until it is cooked and golden in color, then turn it over to the other side to cook as well. Repeat this step with all the dough balls.

### Rye bread sourdough in a bread machine

Rye bread made from sourdough in a bread machine is a great option for your home table. This delicious natural bread is healthier and tastier than the types available in stores. You can prepare these fragrant pastries according to our recipe and serve them as a great addition to your favorite dishes.

**Cooking time:** 5 hours

**Preparation time:** 10 minutes

**Quantity:** 1 kg

#### Ingredients:

- 100 grams of rye flour

- 400 grams of first-class wheat flour

- 300 grams of rye sourdough

- 2 tablespoons of vegetable oil

- 15 grams of salt

- 20 grams of sugar

- 340 ml of water

#### Preparation steps:

1. Measure the required amount of rye sourdough and place it in the bucket of the bread machine.

2. Add 100 grams of sifted rye flour to the dough.

3. Next, sift the wheat flour and add it to the ingredients.

4. Sprinkle vegetable oil on the ingredients and then add sugar and salt.

5. Place the bucket in the bread machine and turn it on. The process of preparing this sourdough bread will take about 4 hours and 50 minutes.

6. The machine will start kneading, and you can open the lid to monitor the process if you wish.

7. It is preferable not to open the lid while the dough is fermenting until the process is complete.

### Rye bread sourdough in the bread machine

Rye bread made from sourdough in the bread machine is a great choice for your home table. This natural breadDelicious is healthier and tastier than store-bought ones. You can prepare these fragrant pastries according to our recipe and serve them as a great addition to your favorite dishes.

**Cooking time:** 5 hours

**Preparation time:** 10 minutes

**Quantity:** 1 kg

#### Ingredients:

- 100 g rye flour

- 400 g first-class wheat flour

- 300 g rye sourdough

- 2 tablespoons vegetable oil

- 15 g salt

- 20 g sugar

- 340 ml water

#### Preparation steps:

1. Measure the required amount of rye sourdough and place it in the bread machine bucket.

2. Add 100 g of sifted rye flour to the dough.

3. Next, sift the wheat flour and add it to the ingredients.

4. Sprinkle the ingredients with vegetable oil, then add the sugar and salt.

5. Place the bucket in the bread machine and turn it on. This sourdough bread will take about 4 hours and 50 minutes to make.

6. The machine will start kneading, and you can open the lid to monitor the process if you wish.

7. It is preferable not to open the lid while the dough is fermenting until the process is complete.

**Ingredients:**

- 100 grams of whole rye flour.

- 400 grams of wheat flour.

- 250 grams of baking powder.

- 1 tablespoon of vegetable oil or olive oil.

- 1 teaspoon of salt.

- 1 tablespoon of granulated sugar.

- 300 ml of water.

**How ​​to prepare:**

It is best to use rye bread dough when it is at its peak fermentation, so it is advisable to prepare it in advance.

Pour the thick starter into the bread machine bowl.

For beginners, it is preferable to sift the two types of flour and then add the rest of the dry ingredients: salt and sugar.

Then add vegetable oil or olive oil and warm water. Turn on the bread machine on kneading mode.

After kneading is complete, leave the dough in the bread machine to ferment.

When the dough rises, turn on the “Bake” mode for 60 minutes.

After the program is over, transfer the bread to a wire rack and leave it to cool.

### Wheat and rye bread in the bread machine

You will enjoy wheat and rye bread prepared in the bread machine, as it is characterized by a unique flavor and a delicate and delicious texture, in addition to its attractive appearance. This versatile bread can be served as an addition to hot dishes or turned into nutritious sandwiches and various snacks.

**Cooking time:** 3 hours

**Preparation time:** 10 minutes

**Weight:** 750 grams

#### Ingredients:

- 150 grams rye flour

- 150 grams wheat flour

- 200 ml water

- 1 teaspoon salt

- 1 tablespoon sugar

- 2 tablespoons vegetable oil or olive oil

- 6 grams dry yeast

#### How to prepare:

1. Start by placing the liquid ingredients in the bread machine bowl. Add the water (preferably slightly warm) and the vegetable oil, whether sunflower oil or olive oil according to your preference.

2. Next, add the dry ingredients. Add the salt and sugar.

3. It is preferable to sift both types of flour before adding them.

4. Place the wheat and rye flour in the bread machine bowl.

5. Add the dry yeast, making sure to place it on top of the dry ingredients.

6. Turn on the bread machine on the baking mode for 2 hours and 50 minutes, set the weight to 750 grams with a medium crust.

7. After the specified time has elapsed, remove the bread from the mold and enjoy!

**750g Rye Bread in the Moulinex Bread Machine**

Preparing 750g Rye Bread using the Moulinex Bread Machine is an easy and convenient option for preparing a delicious and healthy meal at home. This natural bread is characterized by its great taste and health benefits compared to ready-made black bread. You can prepare this delicious bread according to a customized recipe using the bread machine.

**Cooking time:** 2 hours and 40 minutes

**Preparation time:** 10 minutes

**Final weight:** 750 grams

**Ingredients:**

- Rye flour: 95 grams

- Whole rye flour: 95 grams

- Wheat flour: 220 grams

- Water: 270 ml

- Sugar: 25 grams

- Salt: 25 grams

- Vegetable oil: 10 ml

- Cumin: 20 grams

- Dry yeast: 6 grams

**How ​​to prepare:**

1. Start by preparing the Moulinex bread machine, and remove the mold from it to prepare the ingredients.

2. It is important to measure each ingredient accurately to the nearest gram to ensure you get a loaf weighing 750 grams.

3. First, add the liquid ingredients: water and vegetable oil.

4. Next, add the dry ingredients: all types of sifted flour, sugar, salt, and cumin seeds (optional).

5. Finally, add the dry yeast, then make a small hole in the dry mixture and pour the yeast in.

Enjoy fresh and healthy rye bread!

### Rye bread without barley in the bread machine

Rye bread without barley is an ideal option to serve on your table. If you want to enjoy healthy homemade bread, you can follow our recipe. This bread will find its rightful place on your table.

**Cooking time:** 4 hours

**Preparation time:** 15 minutes

**Final weight:** 550 grams

#### Ingredients:

- 170 grams of rye flour

- 100 grams of wheat flour

- 1 tablespoon of beer

- 3 tablespoons of dry kvass

- 1 tablespoon of honey

- 1 tablespoon of vegetable oil

- 20 grams of fresh yeast

- 1 teaspoon of salt

#### Preparation steps:

1. Measure all the required ingredients.

2. Pour the beer into the bowl of the bread machine.

3. Add the sifted rye flour.

4. Add the wheat flour directly, and if there are lumps, sift the dry ingredients.

5. Add a teaspoon of salt.

6. Add honey to the ingredients.

7. Sprinkle the dry kvass over the ingredients.

8. Add a tablespoon of vegetable oil.

9. In a separate bowl, mix the yeast with a small amount of warm boiled water, then add the mixture to the main bowl.

10. Turn the bread machine on the “special” mode for 3 hours and 40 minutes.

Enjoy delicious and healthy rye bread!

### Rye bread with dry yeast in the bread machine

Rye bread with dry yeast in the bread machine is a delicious and tasty option, ideal for preparing sandwiches or as an addition toFor hot dishes. Try making authentic rye bread using our recipe.

**Cooking time:** 4 hours and 10 minutes

**Preparation time:** 10 minutes

**Quantity:** 1 kg

#### Ingredients:

- 200 g rye flour

- 400 g wheat flour

- 0.4 liters of water

- 2 teaspoons salt

- 2 tablespoons sugar

- 2 teaspoons dry yeast

- 2 tablespoons rye malt

- 2 tablespoons vegetable oil

#### How to prepare:

1. Sift the two types of flour together and put them in the bucket of the bread machine.

2. Add the rye malt to the flour.

3. Add the salt, dry yeast and sugar to the dry mixture.

4. Pour warm water over the ingredients.

5. Add the vegetable oil and turn off the device, then select the main mode. The preparation process will take about 4 hours.

6. After the time is up, remove the bread from the bread machine and let it cool.

Rye bread with dry yeast is ready to enjoy. Try it soon!

### Rye bread with barley in the bread machine

Rye bread with barley prepared in the bread machine has a unique flavor and a light golden brown crust, making it attractive and delicious. This versatile bread can be served as an addition to hot dishes or turned into nutritious sandwiches and snacks.

**Cooking time:** 5 hours and 10 minutes

**Preparation time:** 20 minutes

**Weight:** 1.2 kg

#### Ingredients:

- 100 g whole rye flour

- 400 g wheat flour

- 300 g rye sourdough

- 450 ml water

- 3 tablespoons rye malt

- 1 tablespoon vegetable oil

- 1 teaspoon salt

- 1 tablespoon granulated sugar

- 1 teaspoon ground coriander

#### Preparation steps:

1. Measure the rye malt and place it in a small, deep bowl.

2. Add 150 ml of boiling water to the malt, stir and leave for 12-15 minutes.

3. Remove the bread machine bucket, then add the rye sourdough, using it at the peak of rise.

4. Sift the two types of flour into the sourdough, then add salt and granulated sugar.

5. Add vegetable oil and 300 ml of warm water to the dry ingredients.

6. Add the prepared barley to the ingredients

### Rye bread with barley in a bread machine

Get ready to try Borodino rye bread in a home bread machine, which combines an attractive appearance, great taste and distinctive aroma. This bread is an excellent alternative to ready-made products from stores, and can be served with hot soups, main meat dishes or cold and salty dishes.

**Cooking time:** 4 hours and 25 minutes

**Preparation time:** 20 minutes

**Weight:** 1.2 kg

### Ingredients:

- 500 grams of wheat flour

- 1.5 tablespoons of rye malt

- 250 ml of rye sourdough

- 420 ml of water

- 1 teaspoon of salt

- 1 tablespoon of sugar

- 1 tablespoon of vegetable oil

- Cumin (optional)

- Coriander seeds (optional)

### Preparation steps:

1. Prepare the rye sourdough and wait until it reaches its peak, then transfer it to the bucket of the bread machine.

2. Sift 500 grams of flour into the sourdough.

3. Add salt and sugar, then pour in vegetable oil and 300 ml of warm water.

4. Place the dry rye malt in a small bowl.

5. Add the remaining 120 ml of water to the barley, the water should be very hot.

Enjoy delicious rye bread!

**Rye bread with seeds in the bread machine**

Rye bread with seeds is an excellent choice for preparing your home table. This natural bread has a delicious taste and health benefits that are superior to those of ready-made black bread. You can prepare these delicious pastries according to our recipe and serve them as a special addition to your favorite dishes.

**Cooking time:** 5 hours 20 minutes

**Preparation time:** 15 minutes

**Final weight:** 900 grams

**Ingredients:**

- 100 g rye flour

- 100 g whole grain flour

- 200 g rye sourdough

- 200 ml water

- 200 g wheat flour of the first grade