Written by Ryan Raman, MS, RD top top December 3, 2019 — medically reviewed through Jillian Kubala, MS, RD, Nutrition

Rye bread tends to have a darker color and stronger, earthier taste than constant white and wheat bread, which is one factor why many people enjoy it.

In addition, it has been attached to numerous potential health benefits, including far better blood sugar control and improved heart and also digestive health.

This post reviews the nutritional content and also health benefits of rye bread.

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Rye bread is typically made through a combination of rye flour and also rye seed (Secale cereale).

It comes in numerous forms, depending on the combination used, including:

Light rye bread. This selection is made from just white rye flour, which originates from ground rye grain endosperm — the starchy main point of the rye grain.

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Dark rye bread. This form is made from ground entirety rye grains. Sometimes, dark rye flour is produced from white rye flour the is colored with cocoa powder, immediate coffee, or molasses.Pumpernickel bread. This bread is made from coarsely ground whole rye grains.

In the united States, commercially made light and dark rye breads have tendency to be made in combination with wheat flour.

Compared with consistent white and also whole wheat bread, rye bread has tendency to it is in denser and darker and also has a stronger, sour however earthy taste.

Rye flour has less gluten 보다 wheat flour, which is why the bread is denser and also doesn’t rise as high as continuous wheat-based breads.

However, provided that that still consists of gluten, it’s unsuitable for world with celiac an illness or gluten sensitivity.


Rye breads are made through a mix of rye flour and also grains, depending on the form of bread. They’re denser, darker, and also have a stronger taste than regular white and also wheat breads.

Rye bread is high in fiber and also has an superior nutrient profile.

That said, the specific composition depends on the lot of rye flour used, with darker rye breads containing an ext rye flour than lighter varieties.

On average, 1 slice (32 grams) of rye bread offers the complying with nutrients (1):

Calories: 83Protein: 2.7 gramsCarbs: 15.5 gramsFat: 1.1 gramsFiber: 1.9 gramsSelenium: 18% that the daily Value (DV)Thiamine: 11.6% the the DVManganese: 11.5% the the DVRiboflavin: 8.2% the the DVNiacin: 7.6% the the DVVitamin B6: 7.5% the the DVCopper: 6.6% that the DVIron: 5% the the DVFolate: 8.8% of the DV

Rye bread additionally contains small amounts that zinc, pantothenic acid, phosphorus, magnesium, calcium, and other micronutrients.

Compared with regular breads, such together white and whole wheat, rye bread is typically higher in fiber and also provides more micronutrients, especially B vitamins (1, 2, 3).

What’s more, researches have presented that pure rye bread has tendency to be more filling and affects blood sugar levels to a lesser degree than white and wheat breads (4, 5).


Rye bread is high in many nutrients, particularly fiber and also B vitamins. It may be more filling and affect blood sugar levels come a lesser level than white or wheat breads.

Eating rye bread may advantage your health and wellness in numerous ways.

May enhance heart health

Adding rye bread to her diet may enhance several elements of heart health, as study has linked its input to reduced levels of heart disease risk factors.

For example, an 8-week study in 40 human being compared the effects of eating 20% that their daily calories from one of two people rye or wheat bread ~ above blood cholesterol levels.

Researchers found that rye bread was more effective in ~ lowering cholesterol level in males than wheat bread and reduced total and LDL (bad) cholesterol by up to 14% and 12%, dong (6).

This effect is likely due to rye bread’s high soluble fiber content, a form of indigestible fiber that forms a gel-like substance in her digestive tract and also can aid remove cholesterol-rich bile from her blood and body. Study has presented that regular soluble fiber intake is linked to a 5–10% reduction in both total and LDL (bad) cholesterol in as tiny as 4 weeks (7).

May assist blood sugar control

Blood sugar regulate is vital for everyone, especially world with type 2 diabetes and those that cannot develop enough insulin, a hormone the regulates blood street levels.

Rye bread has several attributes that can help blood sugar control (5).

For starters, the high in dissolve fiber, which helps slow-moving the digestion and absorption the carbs and sugar through the digestive tract, causing a more gradual increase in blood street levels (8).

Rye bread also contains phenolic compounds, such as ferulic acid and also caffeic acid, which may slow the release of sugar and insulin right into the bloodstream, additional aiding blood sugar regulate (9).

For example, a study in 21 healthy adults discovered that spend a rye-based evening meal through supplemental resistant starch aided slow the release of sugar and also insulin into the bloodstream. Additionally, it increased the level of satiety hormones, i m sorry kept human being full for much longer (10).

However, plain rye did not have a significant effect top top blood sugar levels, despite it did increase feelings that fullness (10).

Assist digestive health

Rye bread may help improve your digestive health and wellness in numerous ways.

First, it’s a great source that fiber, i m sorry can assist keep your bowels regular. Soluble fiber absorbs water, helping stools stay large and soft, making them less complicated to pass (11).

In fact, one study in 51 adults with constipation detailed that rye bread was much more effective than whole wheat bread and laxatives at dealing with constipation, there is no adverse impacts (12).

Other studies have shown that rye bread fiber can elevate level of short-chain fatty acids prefer butyrate in her bloodstream.

These short-chain fat acids have been linked to various benefits, consisting of weight loss, reduced blood street levels, and also protection against colon cancer (13, 14, 15).

Help you remain fuller for longer

Numerous researches have presented that rye bread is incredibly filling (9, 16, 17).

This might be due to the fact that it’s high in dissolve fiber, i m sorry can help you feel complete for longer (18, 19, 20).

For example, a research in 41 participants uncovered that those who ate whole grain rye bread felt fuller and also ate fewer calories later in the work than people who ate refined wheat bread (16).

Other potential benefits

Aside indigenous those provided above, rye bread supplies some extr potential wellness benefits.

While they space supported by under studies and also weaker evidence, they include the following:


Rye bread has actually been connected to numerous potential health and wellness benefits, including weight loss, lessened inflammation, far better blood sugar control, and improved heart and also digestive health.

Though rye bread is normally healthy, the may have some downsides, including:

May reason bloating. Rye is high in fiber and gluten, i m sorry may cause bloating in civilization who room sensitive to these compounds. Unsuitable for a gluten-free diet. Rye bread contains gluten, making it unsuitable for people on a gluten-free diet, such as those with celiac disease.Summary

Rye bread has several potential downsides. The unsuitable because that a gluten-free diet, may cause bloating, may be high in added sugar, and also contains antinutrients favor phytic acid, i beg your pardon may affect mineral absorption.

Fresh rye bread have the right to be made at house with just a couple of ingredients.

The complying with ingredients and ratios are used to do lighter rye bread:

1.5 teaspoons of prompt dry yeast1.5 cup (375 ml) of warm water1.5 cup (200 grams) that rye flour1.5 cups (200 grams) the wholemeal flour1 teaspoon of caraway seed (optional)

Here is a fast overview of exactly how to make rye bread:

Combine the yeast, salt, rye flour, wheat flour, and water in a bowl. Rye flour is fairly dry, therefore you deserve to add much more water if the dough appears too dry. Knead it until smooth. Note that rye dough is not as springy together wheat dough. Place the dough in a lightly greased bowl, cover through cling wrap, and let the dough rise until the doubles in size. This bring away 1–2 hours. Remove the dough from the bowl and also shape it into a smooth oval loaf. If friend would like to include caraway seeds, add them throughout this step.Place the dough in a easy greased loaf tin, cover v cling wrap, and also let it climb until that doubles in dimension again, i m sorry takes another 1–2 hours. Preheat the stove to 425°F (220°C). Uncover the bread, make a few horizontal incisions v a knife, and also then bake it because that 30 minute or till dark. Remove the bread and let the sit ~ above a cooling rack because that at the very least 20 minutes prior to serving.Summary

Rye bread is simple to do at home. Simply follow the steps above and indulge in a fresh slice of homemade rye bread.

Rye bread is a an excellent alternative to continual white and also wheat breads.

Though it may cause bloating in sensitive people and some varieties might be invited with added sugar, it may offer assorted benefits.

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It contains an ext fiber and nutrients — especially B vitamin — and also has been linked to health and wellness benefits, such together weight loss, far better blood street control, and also improved heart and also digestive health.

What’s more, it’s easy to incorporate into your diet in location of consistent white or wheat breads and can conveniently be made at home.