Rye (Secale cereale) is a grass grown extensively as a grain, a cover crop, and a forage crop. It is a member of the wheat tribe (Triticeae) and is closely related to both wheat (Triticum) and barley (genus Hordeum). Rye grain is used for flour, bread, beer, crispbread, some whiskeys, some vodkas, and animal fodder. It can also be eaten whole, either as boiled rye berries or by being rolled, similar to rolled oats.

Rye is a cereal grain and should not be confused with ryegrass, which is used for lawns, pasture, and hay for livestock.

 

Rye is a crucial cereal crop found in cooler parts of northern and central Europe and Russia which are cultivated 4000 meters above sea level up to the Arctic Circle. Poland, Russia, Argentina, Germany, Canada, South Africa, and the United States are the broad area of production. Being extremely hardy, rye could grow in sandy soils having low fertility. It is tolerable to cold, drought, and other adverse growing conditions. Though winter and spring biotypes of Rye exist, the world supply is obtained from winter varieties. Cereal rye is cultivated for forage, grain, and hay. As cereal rye matures earlier in comparison to other small grains, grazing management, and strict harvest procedures are essential for preventing it from becoming a weed. Feral rye has become a serious problem in western and central United States in winter annual grain production. It is considered to be a weed of Barley and wheat fields and spread as a contaminant in the seed of domesticated cereals.

Probably, Rye is domesticated in Armenia and Eastern Turkey. About 50% of grain is used in animal feed in all rye-producing countries. Rye is used for making black bread. Rye flour is also combined with wheat flour that lightens the color and adds gluten. The flour of rye is used for making leavened bread but the dough becomes less elastic and contains less carbon dioxide. In comparison to wheat bread, rye bread has a strong flavor with few calories and high mineral, fiber, and lysine content. In the United States, rye is used for producing whiskey, gin in the Netherlands, and beer in Russia. The young plants are used as fodder for livestock. The mature straw is used for thatching, bedding, straw hats, and paper-making.

Rye is a member of the wheat tribe called Triticeae and is closely related to barley and wheat. Rye grains are used for making rye bread, four, rye beer, whiskeys, bread, vodkas, and also used as animal fodder.  Rye possesses gluten and is the only cereal that contains essential qualities for making a loaf of bread but is inferior to wheat which is elasticity. A loaf made from rye flour has a dark color and is called black bread. In Europe and the United States, rye bread of lighter color is popular which contains the admixture of wheat and other flours along with rye.

History

Rye is a species that grows wild in Central and eastern Turkey. The domesticated rye is found in small quantities at a number of Neolithic sites in Turkey but is absent from archaeological records till the Bronze Age of Central Europe in 1800 to 1500 BCE. Possibly rye traveled west from Turkey as a minor admixture in wheat and later it was cultivated in its own right. Archaeological evidence shows that this grain was found in Roman contexts on Danube, Rhine, Britain, and Ireland. In the middle Ages, rye was cultivated widely in Eastern and Central Europe. It is served as the main bread cereal in most areas east of the French-German border and North of Hungary. It was cultivated on marginal lands in Southern Europe. The claims remained controversial for the earlier cultivation of rye at the Epipalaeolithic site of Tell Abu Hureyra in the Euphrates valley of Northern Syria.

Minerals	Amount	% DV
Calcium, Ca	41 mg	4.10%
Iron, Fe	4.44 mg	55.50%
Magnesium, Mg	186 mg	44.29%
Phosphorus, P	561 mg	80.14%
Potassium, K	862 mg	18.34%
Sodium, Na	3 mg	0.20%
Zinc, Zn	4.48 mg	40.73%
Copper, Cu	0.62 mg	68.89%
Manganese, Mn	4.355 mg	189.35%
Selenium, Se	23.5 µg	42.73%

Vitamins	Amount	% DV
Water-soluble Vitamins
Vitamin B1 (Thiamin)	0.534 mg	44.50%
Vitamin B2 (Riboflavin)	0.424 mg	32.62%
Vitamin B3 (Niacin)	7.216 mg	45.10%
Vitamin B5 (Pantothenic acid)	2.461 mg	49.22%
Vitamin B6 (Pyridoxine)	0.497 mg	38.23%
Vitamin B9 (Folate)	64 µg	16.00%
Folic Acid	0 µg	N/D
Folate, food	64 µg	N/D
Folate, DEF	64 µg	N/D
Choline	51.4 mg	9.35%
Fat-soluble Vitamins
Vitamin A, RAE	2 µg	0.29%
Vitamin A, IU	19 IU	N/D
Beta Carotene	12 µg	N/D
Betaine	246.9 mg	N/D
Lutein + zeaxanthin	355 µg	N/D
Vitamin E (alpha-tocopherol)	1.44 mg	9.60%
Vitamin K (phylloquinone)	10 µg	8.33%

Lipids	Amount	% DV
Fatty acids, total saturated	0.333 g	N/D
Myristic acid  14:00(Tetradecanoic acid)	0.003 g	N/D
Palmitic acid 16:00 (Hexadecanoic acid)	0.314 g	N/D
Stearic acid 18:00 (Octadecanoic acid)	0.01 g	N/D
Fatty acids, total monounsaturated	0.352 g	N/D
Palmitoleic acid 16:1 (hexadecenoic acid)	0.012 g	N/D
Oleic acid 18:1 (octadecenoic acid)	0.326 g	N/D
Gadoleic acid 20:1 (eicosenoic acid)	0.015 g	N/D
Fatty acids, total polyunsaturated	1.296 g	N/D
Linoleic acid 18:2 (octadecadienoic acid)	1.114 g	N/D
Linolenic acid 18:3 (Octadecatrienoic acid)	0.183 g	N/D

Amino acids	Amount	% DV
Tryptophan	0.183 g	41.59%
Threonine	0.488 g	27.73%
Isoleucine	0.352 g	21.05%
Leucine	0.951 g	25.73%
Lysine	0.483 g	14.44%
Methionine	0.259 g	N/D
Phenylalanine	0.735 g	N/D
Tyrosine	0.338 g	N/D
Valine	0.536 g	25.38%
Arginine	0.767 g	N/D
Histidine	0.319 g	25.89%
Alanine	0.684 g	N/D
Aspartic acid	0.946 g	N/D
Glutamic acid	3.877 g	N/D
Glycine	0.703 g	N/D
Proline	1.359 g	N/D
Serine	0.774 g	N/D

*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by the U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weigh 194 lbs. Source: https://ndb.nal.usda.gov/ 

Health Benefits of Rye

Rye is an excellent source of fiber which helps to protect cardiovascular health and also supports gastrointestinal health. It is a great source of antioxidants, minerals, lignans as well as other phytonutrients. Rye also contains organic compounds, vitamins, and nutrients. Rye helps to reduce cholesterol and protects against colon and breast cancer. Rye reduces the chances of diabetes and with its fiber content it assists to control blood sugar and magnesium is the mineral that is involved in using glucose and secretion of insulin.

1. Control appetite

Rye flour keeps satisfied for a longer time period. A study shows that the patient was provided the same amount of caloric intake from breakfasts with rye porridge instead of wheat and another grain. This provided a satisfying feeling without an intake of more food for up to eight hours after meals. A similar study was conducted by using rye bread instead of rye porridge. The research showed that the use of rye bread leads to less appetite which showed the rye’s ability to achieve satiety. It eliminates the feeling of hunger and creates some satiety. It also prevents overeating or snacking in between meals which are essential for weight loss programs.

2. Improve blood glucose level

Diabetics must watch the blood sugar level because huge drops and spikes in blood sugar prove to be harmful and can cause diabetic shock, unpleasant outcomes, and asphyxiation. Wheat causes a huge spike in the level of insulin because it is made up of smaller molecules that are easily and quickly broken down into simple sugar that could increase insulin. However, rye has larger molecules that could not be broken down quickly and has less effect on blood sugar.

Rye bread and rye flour assist in regulation as well as improvement in blood glucose profile. The study was conducted on the effects of rye in patients who were tested during breakfast meals. It was concluded that bran rye pieces of bread, whole grain rye products, and endosperm rye flours improved glycemic profiles, improve sensitivity to insulin and stabilize insulin responses. It showed that rye flour helps to manage and reduce the chances of diabetes.

3. Lower inflammation

The study conducted on patients having metabolic syndrome were provided a 12-week diet of pasta and rye. It showed better insulin responses after meal and lower inflammation in the body in comparison to the 12 weekly diets of wheat bread, oats, and potatoes. It lowered inflammation in metabolic syndrome patients which is helpful to lower the risk of diabetes.

4. Regulate genes

Everyone has certain genes in the body which makes the person more naïve to various conditions, lifestyles, and diet can convoy these genes to be downregulated. The study shows that when the oat-wheat-potato diet was replaced with rye products, it assist in down-regulated genes which could result in diabetes and other serious health problems. Research showed that patients with an oat-wheat-potato diet have up-regulated genes related to negative health outcomes which make rye a better option.

5. Treat gallstones

Rye flour products and rye pieces of bread help to lower the chances of gallstones. Rye flour has fiber which speeds up elimination in the intestine and lowers bile acids in the stomach which results in gallstones. Rye is a food rich in fiber which is beneficial for digestion and elimination of wastes.

6. Prevention of cancer

Rye flour contains cancer counteracting properties. It contains high content of soluble and insoluble fiber, saponins, polyphenols, resistant starch, phytic acid, and protease inhibitors which prevents the spreading of cancer cells. These phytonutrients counteract and prevent cancer and also lower the chances of heart disease and lower negative symptoms of menopause.

7. Maintain digestive health

Rye has impressive amounts of dietary fiber which is excellent for those who is experiencing constipation and another blockage of the bowels. It eases stomach pain, lowers excess gas, cramps and prevents serious health problems such as gallstones, ulcers, and colon cancer.

8. Reduce blood pressure

Rye is known as heart-healthy grain. People suffering from atherosclerosis or high blood pressure should add it to the diet on a daily basis which is helpful for heart health. The effects are due to various variables which include vitamin, fiber, and mineral contents.

9. Skin and hair health

Rye flour acts as a great skin cleanser. Add flour to the face after bath and wash it after 15 minutes. Rye also contains other minerals such as calcium, magnesium, zinc, and iron which counteract signs of early aging. Rye flour is effective on fine lines, wrinkles, and blemishes. Rye has antioxidants that combat free radicals that are responsible for premature aging.

Rye also supports hair health. Flour of rye could be used as shampoo which makes the hair strong and smooth. Use the mixture of water and rye flour instead of shampoo. After massaging it on the hair wash it. Rye contains magnesium which promotes the growth of hair. Wash the hair regularly with rye flour that provides long and healthy hair.

Traditional uses

• A poultice made from seeds is applied to tumors.
• It is used in traditional Chinese medicine to alleviate fatigue, strengthen the stomach, and prevent night or day sweats caused due to weakness and lift lethargy.

Precautions                                                                                                 

• Patients with Celiac disease should avoid it.
• People who are known allergic to gluten should not use Rye.
• Pregnant or Breastfeeding people should avoid rye due to lack of information.

How to Eat         

• In the United States, rye is used for producing whiskey, gin in the Netherlands, and beer in Russia.
• Grain of rye is used for flour, rye beer, rye bread, crispbread, some vodkas, and some whiskey.
• Rye is used for making crispbread.
• Rye flakes are used for making porridge.
• Rye berries (cooked) are used as a side dish for various meals.
• Use rye flour for making bread and muffin recipes.

References

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