Rye (Secale cereale)


Rye characteristics

  • Excellent source of fibre
  • Antioxidant power
  • Rich in vegetable protein
  • Source of gluten
  • Interesting vitamin and mineral content

Nutritional and caloric values of rye

Whole grain raw rye, 100 g:

  • Calories: 331
  • Protein: 9.8g
  • Carbohydrates: 61g
  • Lipids: 1.97g
  • Fibre: 15g

Among the nutrients contained in rye in good quantities, we can mention the following:

  • Manganese
  • Selenium
  • Phosphorus
  • Magnesium
  • Iron
  • Zinc
  • Copper
  • Vitamin B1
  • Vitamin B2
  • Vitamin B3
  • Pantothenic acid
  • Folate

The benefits of rye

Cereals are an important part of our diet. One of the dietary recommendations for health is to eat the most cereals, breads and other cereal products, as well as vegetables and fruit. We also emphasise the importance of choosing wholegrain or fortified cereals.

  • Phytoestrogen content
  • Natural source of sterols
  • Antioxidant power
  • Source of dietary fibre
  • Type 2 diabetes

How to choose the right rye?

Rye, like barley, rice, wheat and even sugar cane, is a member of the large Poaceae family. Originally from Central and Eastern Europe, it is now grown on most continents.

Its original flavour is similar to that of wheat, although sweeter.

There is more or less refined rye flour, flakes, whole or crushed grains and various processed products, including bread, toast, crackers (dry pancakes) and pasta. The bread is often flavoured with caraway, which helps to reduce flatulence caused by the fibre in which the plant is particularly rich.

What is rye bread? Most breads sold under this name do not contain rye flour, or if they do, it is a highly refined flour. Its colour comes from the molasses or caramel used in its manufacture. Check the list of ingredients to make sure you are getting real rye bread.

Contraindications and allergies

Rye is generally good for the health and functioning of the body.

However, it should be limited or avoided in certain specific cases.

It contains gluten as well as fermentable fibre, which is not suitable for people with celiac disease or certain types of irritable bowel syndrome (IBS).

If in doubt, consult a healthcare professional.