Before you reach for your morning bagel, or if you’re like me, your morning cereal bar, you might want to try a different breakfast grain. According to a recent study, munching on breads with rye flour at breakfast can keep food cravings at bay until your lunch break.
The study, published in the latest Nutrition Journal, compared three types of rye bread ranging from dark to light, and high to low dietary fiber content, with a wheat bread that had the same amounts of protein, fat and carbohydrates. Despite their fiber content, all three rye breads suppressed appetites better than wheat flour. The darker, higher fiber rye bran bread was the most effective but all three kept hunger at bay until well past lunchtime. Interestingly, the most appetite occurred when rye bread was eaten at breakfast instead of lunch. The researchers’ goal was to see if breads high in rye dietary fiber could affect appetite without the drop in energy and decrease in satiation that high energy foods usually cause.
But regularly eating rye can help more than just your waistline. It also contains powerful phytonutrients, such as lignans, which can help prevent heart disease and relieve symptoms of menopause, as well as bound phenolics, powerful antioxidants that can help lower the risk of type 2 diabetes and cancer.
Photo by roboppy/Courtesy Flickr
You can find the lighter colored, sifted rye flour bread in most grocery stores. But for the rye bran bread, which is s darker color and has the highest fiber content, you might need to go to a health food store. Or just try some of our recipes with rye flour below and make your own healthy breakfast.
• Walnut Flax Rye Bread with Apple Spread
• Pain D’Epice
• Rye Focaccia Dough
• Rye Tostados
• Steamed Rye Bread
• Fennel Caraway Rye Bagels
Do you like rye? What are your favorite recipes with rye? Leave me a comment and let me know.