Who doesn’t want to eat healthy food for a fit body and overall health? However, many people are very set in the way they eat and are unable to change their habits. For example, if you love to eat bread for breakfast, switching to something else healthy becomes a difficult task. And so, it is better to change some ingredients in your favorite foods so that you can continue eating them rather than replacing them completely.

According to a recent study, eating this type of bread helps people lose weight and reduce cholesterol. A study conducted in Spain showed that people in the country eat an average of 27.35 kg of bread per year.

The figures from the 2023 Food Consumption Report published by the Ministry of Agriculture, Fisheries and Food were highlighted on the Cope website.

And so, changing the main ingredient from processed flour to rye – rich in fiber and antioxidants – can be extremely beneficial for those who want to not only lose weight, but also control the health of their digestive system and gut. Are. According to experts, this bread can also reduce the risk of colorectal cancer.

How does rye bread reduce the risk of colorectal cancer?

Rye bread is known for its low fat content, which is only 3.3 grams per 100 grams of product, making it helpful for those trying to lose weight or reduce calorie intake. Additionally, its fiber helps us feel full and improves digestion. It also helps eliminate ‘bad’ cholesterol known as LDL cholesterol, thus preventing cardiovascular problems by keeping the arteries clean.

However, being rich in antioxidants like flavonoids, which can prevent tumors from growing, rye also serves as a great cancer-prevention food. A human study linked rye bread consumption to lower markers of inflammation such as interleukin 1 beta (IL-1β) and interleukin 6 (IL-6).

According to experts, the fiber present in rye helps reduce the risk of colorectal cancer by thinning colonic contents due to increased stool production, speeding up intestinal transit, increasing stool frequency and altering the metabolism of bacteria. . Additionally, rye flour – which is used in baking rye bread, is rich in lactic acid bacteria that not only ferment the flour but also transform the rye’s bioactive compounds. They produce branched-chain amino acids and small peptides, which influence insulin metabolism and other physiological functions.

Other Health benefits of eating rye bread

Some other benefits of adding rye bread to your daily routine include:

regulates heart health

Adding rye bread to your diet can help improve many aspects of your heart health as studies show that its consumption reduces the levels of heart disease risk factors. An 8-week study of 40 people compared the effect of eating 20 percent of their daily calories from rye or white wheat bread on blood cholesterol levels.

Experts say rye bread is more effective in reducing cholesterol levels in men than white wheat bread and reduces total and bad cholesterol by 14 percent.

Controls blood sugar levels

Controlling blood sugar levels is important, especially in people with type 2 diabetes and who cannot produce enough insulin – a hormone that regulates blood sugar levels. Rye bread has several properties that may aid in blood sugar control due to its high soluble fiber, which helps slow the digestion and absorption of carbs and sugar through the digestive tract.

It’s also loaded with phenolic compounds like ferulic acid and caffeic acid, which slow the release of sugar and insulin into the bloodstream.

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