Rye is a high nutritious cereal grain, belonging to the same tribe as wheat and barley. It is known for its deep and hardy taste and is widely used for the purpose of making bread. The grain belongs to the plant order Poales and the family Poaceae. It is categorized under the botanical name Secale cereal. Different varieties of rye are available commercially, varying in color from grayish green to yellowish brown. Recently domesticated and cultured, rye was originally found growing wild, in the central and eastern parts of Turkey and the surrounding areas. Early records of rye cultivation were found in Germany. Today, it is very popular in different parts of the world, where it is used as a cereal to prepare various dishes. Some of the major cultivators of rye are the USSR, China, Denmark, Canada and Poland. To know about the diverse health benefits of consuming rye, go through the information given below.
Health Benefits Of Eating Rye
- It is very essential for post-menopausal women, with high cholesterol levels, high BP and similar other signs of cardio-vascular disease, to consume whole grains like rye at least six times per week. This helps to slow down the progression of atherosclerosis and inhibits the formation of plaques in the blood vessels.
- Recent studies have indicated that the consumption of whole grains like wheat and fish provides protection against bronchial hyper responsiveness and the occurrence of childhood asthma.
- Whole grains and high fiber cereals like rye are highly effective in fighting against postmenopausal breast cancer.
- Plant lignans, a phytonutrient abundant in rye, are very effective against heart disease. This phytonutrient is converted to mammalian lignans by friendly flora in the intestines, which work to protect the human body against breast and other forms of hormone dependent cancers as well as heart diseases.
- The dietary fiber present in rye benefits the human body in a number of ways. One major property of the fiber is that it binds to toxins in the colon and helps to remove them from the body.
- The fiber also binds to cancer-causing chemicals or toxins in the colon, aiding in their elimination and protecting the cells of the colon from damage. This way, rye helps in the prevention of colon cancer.
- The high fiber content present in rye helps to prevent high blood sugar levels in diabetic patients and thus, helps with blood sugar control.
- Rye is a rich source of magnesium, which acts as a co-factor in a number of enzymatic actions. One major enzymatic reaction in which magnesium is involved in is the body’s utilization of glucose and insulin secretion. By this process, rye helps to lower down the risk of type II Diabetes Mellitus.
- Consumption of rye also helps in the prevention of gallstones.
- The fiber present in rye is rich in non-cellulose polysaccharides, with high water binding capacities, leading to a quick sensation of fullness and satiety. This way, rye promotes weight-loss and prevents obesity.
- People experiencing wheat-related conditions like gluten-sensitive enteropathies or celiac sprue should consult a health practitioner before experimenting with gluten grains like rye.
- Consumption of excess of fiber containing foods like rye can lead to bloating and gas problems.
- Prior to preparing whole grains like rye, it is important to clean them properly, to remove any kind of dust or dirt. Repeatedly rinse the grain under cool running water, until all the dirt is removed.
- Add one part of rye to two and one-half parts of boiling water and add a pinch of salt to it. Bring the liquid to a boil and then turn down the heat, cover, and allow it to simmer for sometime (approx 1 to 2 hours). For a softer texture, you can soak the grains overnight and then cook for around 3 hours.
- For preparing rye flakes, you can use one part of rye flakes with three parts of water and cook for around half an hour.