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Saturday, June 9, 2012

Rye bread with sunflower seeds and sesame

Bake a loaf of rye bread yesterday. 
Read somewhere that rye contains high levels of proteins and fibre. It contains good amounts of iron, calcium and zinc and a whole slew of B vitamins. There's also vitamin E aplenty.

 Rye is a good source of "prebiotics" and fibre, making it a valuable food for cancer prevention. It is also recommended as having a role in preventing type 2 diabetes and heart disease.

It contains a lot of soluble fibre which slows down the release of carbohydrates and sugars, so that you feel satisfied for longer after eating it compared to wheat bread. The sugars in rye are largely "fructans" - a type of fructose, which accounts for the slightly sweet taste. Fructans allow this plant to thrive in relatively cool conditions.

Many of the benefits of  rye come from the fact that it ferments in the gut to produce valuable nutrients such as short-chain fatty acids and arabinoxylan. Short-chain fatty acids help the immune system by promoting lymphocyte production and they also lower cholesterol production and stabilise blood sugar levels. Arabinoxylan is thought to act much like beta-glucan from oats. Beta-glucans are responsible for some of the heart-healthy attributes of oats and have a whole bundle of health benefits credited to them.

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