Do you enjoy a piece of warm breakfast toast in the morning? If you’re trying to lose weight or eat more nutritiously, you probably reach for the loaf of whole-wheat bread. But there may be a healthier toast for people trying to watch their weight. Rye bread has many of the health benefits of whole-wheat bread, but it keeps you fuller longer.
Rye Bread for Weight Loss?
Enjoying a piece of rye breakfast toast in the morning may keep you from eating too many calories later in the day. In one study, rye bread eaters ate significantly less at lunch when they munched on rye bread in the morning than when they ate whole-wheat bread.
Why is rye more filling? Rye bread and whole-wheat bread are both good sources of fiber, but the fiber in rye bread binds water more easily in the intestines, which keeps you fuller longer. Both rye and wheat bread have between 65 and 85 calories per slice.
Rye Bread Makes a Healthy Breakfast Toast for Diabetics
Another reason rye bread makes a healthier toast has to do with its effects on insulin. Less insulin is needed to control blood sugar levels after eating a piece of rye toast than a slice of whole-wheat bread. This means rye is a better choice for diabetics and people with metabolic syndrome since it reduces insulin resistance, a precursor to other health problems. The better insulin response doesn’t seem to be related to the fiber in rye bread, but to the firmness of the starch granules, which raises blood sugars less rapidly.
Other Health Benefits of Eating Rye Bread
Eating rye bread also has benefits for women since it’s a good source of natural compounds called lignans that help to block the cancer-inducing effects of estrogen on breast tissue. These lignans may also reduce the frequency of hot flashes that affect so many women during the menopausal years. Like whole-wheat bread, it’s a good source of heart-healthy fiber and magnesium.
A Healthier Breakfast Toast: The Bottom Line?
Rye bread has many of the benefits of whole-wheat bread, but it keeps you fuller longer – making it a better bread for weight loss. It’s also a better option for diabetics because of its positive effect on insulin and blood sugar levels. It tastes great too. Why not give it a try?
American Journal of Clinical Nutrition, Vol. 77, No. 2, 385-391, February 2003
Science Daily website. “White Rye Bread Healthier Than Whole Wheat?”