Polyunsaturated fat may also help decrease your risk of Type 2 diabetes, prevent irregular heartbeats and lower your blood pressure, while monounsaturated fat may help regulate your blood sugar, according to MayoClinic.com. Copyright 2020 Leaf Group Ltd. / Leaf Group Media, All Rights Reserved. Each serving of rye bread provides 10 percent of the fiber intake recommendations for men or 15 percent for women, based on recommendations set by the Institute of Medicine. University of California Health Services: Dietary Fiber, Nutrition: A Nonrestrictive, Weight Loss Diet Focused on Fiber and Lean Protein Increase, National Academy of Medicine: Dietary Reference Intakes: Macronutrients, Mayo Clinic: Dietary Fiber: Essential for a Healthy Diet, WebMD: The Best Bread: Tips for Buying Breads, VitaCost: Genuine Bavarian Organic Whole Rye Bread -- 17.6 oz, American Diabetes Association: Glycemic Index and Diabetes, Joy Bauer: Refined Grains: How Food Affects Health. But 100 percent whole-grain rye bread has a GI of 57, making it a medium-GI food. Specializes in Family Medicine. But that doesn't mean you can't find whole-grain rye breads. Compared with regular breads, such as white and whole wheat, rye bread is typically higher in fiber and provides more micronutrients, especially B vitamins (1, 2, 3). diagnosis or treatment. Dr. Anne Phelan-adams answered. White rye bread healthier than whole wheat? You get about 2 grams of fat in two slices of either type of bread, but their fat content differs. Oldways Whole Grains Council: August Grain of the Month Series: Rye & Triticale, Food Network: Meet This Grain: Wheat Berries. Dr. Anne Phelan-adams answered. Both wheat and rye are used in baking, since they contain gluten, a protein that causes bread to rise. You can find whole-grain rye breads at health food stores. Knowing this is important, because maintaining steady blood sugar is crucial for controlling diabetes, maintaining or losing weight and overall health. Two slices of rye bread have 3.7 grams of fiber, while the same amount of wheat bread has 2.4 grams of fiber. Wheat vs Rye. Many factors affect a food's GI rating. Date: February 15, 2010 Source: Expertanswer Summary: Wholegrain bread is good and good for you, as most people know. Health food stores and online retailers often carry dense dark rye breads that are packed with fiber. Oregon State University: Glycemic Index and Glycemic Load for 100+ Foods, University of Sydney: Whole-Kernel Rye Bread, 60% Whole Rye Kernels and 40% Rye Flour, University of Sydney: Rye Bread, 69% Whole-Grain Rye Flour, American Diabetes Association: Diabetes Myths, University of California San Francisco: SugarScience: Hidden in Plain Sight, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Possibly yes. Glycemic Index Foundation: What Affects the GI Value? Along with the the bran and germ, many of the vitamins and minerals and much of the fiber have been removed. rye bread vs whole wheat. According to the American Diabetes Association, any food with a GI over 70 is a high-GI food. Rye vs Wheat - In-Depth Nutrition Comparison. Look for sources of sugar on the ingredients label, such as cane sugar, brown rice syrup, high fructose corn syrup, cane syrup solids, barley malt or other types of sweetener. It helps remove some unhealthy cholesterol from your body, and it moderates the effects of carbohydrates on blood sugar. The GI of a food is a measure of how it affects your blood sugar. A serving of wheat bread contains 2.4 grams of fiber, compared to 3.7 grams found in two slices of rye bread. Keep in mind that what you put between those two slices can make or break your meal's nutritional value, so avoid mayonnaise and high-fat lunch meats for optimal benefits. Jill Corleone is a registered dietitian with more than 20 years of experience. One of the reasons whole-grain foods are so good for you is the amount of dietary fiber they contain. Some of these breads are labeled as "honey wheat bread" or "honey rye," while others, though unlabeled, may still have added sugar or other types of sweetener. If you're trying to shrink your waistline, each bread type has its virtues, but the fiber in rye makes it more beneficial to you. advertisements are served by third party advertising companies. Both wheat and rye are grains harvested as whole-rye and whole-wheat "berries." Specializes in Family Medicine. Grains that are milled are called "refined grains." This results in a finer and softer bread texture, but it also results in a less nutritious bread. Fiber helps you stay full for longer, keeping you satisfied and lowering your urge to snack between meals. Fiber also improves bowel health and helps prevent diseases like diverticulitis and colon cancer, according to the Mayo Clinic. Again, with two slices of Wheat Bread, you get 6 grams of protein while you get a slightly lower 5.4 grams of protein for two slices of Rye Bread. You can typically find many varieties of whole-wheat bread on your grocery store shelves, but whole-grain rye is less common. There will probably be pasta, cereal, bread, crackers, cookies, and … Flour, whether made from whole wheat or refined wheat, digests more quickly than a whole grain because it's been reduced in particle size. And, contrary to the claims of proponents of the low-carb craze, it can also be nutritious — if you choose the right types. Diets higher in fiber lead to improved weight maintenance and weight loss, according to a 2018 study in the journal Nutrition. One method used to determine the health value of carbohydrate foods, such as bread, is the glycemic index, or GI. Both grains are also used in the production of beer and distilled spirits like whiskey. Visit the writer at www.JodyBraverman.com. LIVESTRONG.com may earn compensation through affiliate links in this story. The Benefits of Almond Butter vs. Peanut Butter→, The Value of Blueberries Vs. Raspberries→. Maia Appleby is a NASM-certified personal trainer with more than 15 years of experience in the fitness industry. Wheat bread is richer in niacin, however, providing one-fourth of your daily requirement for it, while rye bread gives you about 17 percent of the niacin you should get daily. For just a second, close your eyes and imagine the contents of your kitchen cupboards. Her articles have been published in a wide variety of print magazines and online publications, including the Gale Encyclopedia of Nursing and Allied Health, New Moon Network and Bodybuilding.com. USDA National Nutrient Database: Bread, Wheat, USDA National Nutrient Database: Bread, Rye, Institute of Medicine: Dietary Reference Intakes -- Vitamins and Minerals, MayoClinic.com: Dietary fats -- Know Which Types to Choose. They're converted to glucose, which quickly enters the bloodstream, giving you a surge of energy. German-style pumpernickel, a dark, dense, and close-textured loaf, is made from crushed or ground whole rye grains, usually without wheat flour, baked for long periods at a low temperature in a covered tin.Rye and wheat flours are often used to produce a rye bread with a lighter texture, color, and flavor than pumpernickel. A 27-year-old female asked: Could I be wheat intolerance? According to nutrition expert and author Elaine Magee, most grocery store rye breads are made from a combination of refined flour and rye flour. rye bread vs whole wheat. Use of this web site constitutes acceptance of the LIVESTRONG.COM To make bread, the grains are ground and, depending on how they're processed, they may be milled. ChooseMyPlate.gov: What Foods Are in the Grains Group? Comparatively, the University of Sydney lists the GI of rye bread made with 69 percent whole-grain rye flour as 78.

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