RYE REDUCES BODY WEIGHT COMPARED TO WHEAT
In this study conducted at Lund University in Sweden, mice were fed whole grain diets based on either wheat or rye, for 22 weeks. Body weight, glucose tolerance, and several other parameters were measured during the study. The researchers concluded that whole grain rye “evokes a diﬀerent metabolic proﬁle compared with whole grain wheat.” Speciﬁcally, mice consuming the whole grain rye had reduced body weight, slightly improved insulin sensitivity, and lower total cholesterol.
RYE LOWERS INSULIN RESPONSE, IMPROVES BLOOD GLUCOSE PROFILe
In the ﬁght against diabetes and obesity, foods that produce a low insulin response and suppress hunger can be extremely useful. Scientists at Lund University in Sweden examined the eﬀects on 12 healthy subjects of breakfasts made from diﬀerent rye ﬂours (endosperm, whole grain rye, or rye bran) produced with diﬀerent methods (baking, simulated sour-dough baking, and boiling). This cross-over study showed that the endosperm rye bread and the whole grain rye bread (especially the “sourdough” one with lactic acid) best controlled blood sugar and regulated appetite.
RYE BREAD SATISFIES LONGER THAN WHEAt
At the Swedish University of Agricultural Sciences in Uppsala, researchers fed rye bread (with three varying levels of rye bran) and wheat bread to 16 people, then asked them to rate their appetite (hunger, satiety and desire to eat) for 8 hours afterward. [It’s not known if the wheat bread was whole wheat or reﬁned wheat.] All through the morning and into the afternoon, the three rye bread breakfasts all decreased hunger and desire to eat, compared to the wheat bread control, with the rye bread containing the highest level of bran providing the strongest eﬀect on satiety.