rye bread vs whole wheat

Pure rye bread contains only rye flour, without any wheat. One brand of this type of rye bread provides 5 grams per slice. Compared with regular breads, such as white and whole wheat, rye bread is typically higher in fiber and provides more micronutrients, especially B vitamins (1, 2, 3). Whole Wheat Bread and Rye Bread are pretty similar in protein content, Wheat Bread wins this round as it has a slightly larger amount of protein per serving. Fiber helps you stay full for longer, keeping you satisfied and lowering your urge to snack between meals. Wheat bread is higher in protein, with 6 grams, compared to 5.4 grams of protein in rye bread, but rye wins the contest for highest fiber content. Your best bet is to tailor your sandwich to fit your particular health goals. Dr. Anne Phelan-adams answered. Low-GI foods, on the other hand, digest more slowly, supplying a steady stream of glucose into the bloodstream. Two slices of rye bread provide one-fourth of the folate and one fifth of the riboflavin you need each day, while wheat bread has about 14 percent of your daily value for each of those nutrients. Look for breads that have at least 2 grams of fiber per slice and less than 1 or 2 grams of sugar per slice — but preferably no sugar. It helps remove some unhealthy cholesterol from your body, and it moderates the effects of carbohydrates on blood sugar. This results in a finer and softer bread texture, but it also results in a less nutritious bread. Copyright © Dr. Anne Phelan-adams answered. Fiber also improves bowel health and helps prevent diseases like diverticulitis and colon cancer, according to the Mayo Clinic. Grains that are milled are called "refined grains." Both grains are also used in the production of beer and distilled spirits like whiskey. Again, with two slices of Wheat Bread, you get 6 grams of protein while you get a slightly lower 5.4 grams of protein for two slices of Rye Bread. Maia Appleby is a NASM-certified personal trainer with more than 15 years of experience in the fitness industry. Use of this web site constitutes acceptance of the LIVESTRONG.COM Her articles have been published in a wide variety of print magazines and online publications, including the Gale Encyclopedia of Nursing and Allied Health, New Moon Network and Bodybuilding.com. Look for sources of sugar on the ingredients label, such as cane sugar, brown rice syrup, high fructose corn syrup, cane syrup solids, barley malt or other types of sweetener. Glycemic Index Foundation: What Affects the GI Value? Wheat and rye are both grown as food plants for human consumption as well as animal fodder. But 100 percent whole-grain rye bread has a GI of 57, making it a medium-GI food. used as a substitute for professional medical advice, In their whole form, they're often used in soups and salads for a boost of vitamins, minerals and fiber. LIVESTRONG.com may earn compensation through affiliate links in this story. Flour, whether made from whole wheat or refined wheat, digests more quickly than a whole grain because it's been reduced in particle size. Both wheat and rye are used in baking, since they contain gluten, a protein that causes bread to rise. After you eat a food rich in fiber, the fiber attracts water in your stomach and intestine, which causes it to swell and become bulkier. However, breads higher in fiber, breads that haven't been cooked or processed as long or breads that contain more fat and/or acid may have lower GI scores than other breads. She has written for various online and print publications, including Livestrong.com, SFGate, Healthfully, and Chron.com. Wheat bread has 0.5 gram of saturated fat, a little higher than the 0.4 gram in rye bread. diagnosis or treatment. Leaf Group Ltd. She graduated with honors from New York University and completed her clinical internship at the University of Medicine and Dentistry of New Jersey. Privacy Policy A 27-year-old female asked: Could I be wheat intolerance? Too much added sugar in your diet also increases your risk of obesity, Type 2 diabetes and other chronic illness. Read more: Why Isn't White Bread Good for You? According to the University of California San Francisco, there's a minimum of 61 different ways sugar might appear on an ingredients label. Bread made with a high proportion of rye flour can last longer than bread made only with wheat flour. You get about 2 grams of fat in two slices of either type of bread, but their fat content differs. Rye and wheat bread are both cholesterol-free and low in calories. Whole wheat bread is often touted as the bread choice of health nuts. Compare Rye to Wheat by vitamins and minerals using the only readable nutrition comparison tool. Two slices of rye bread have 3.7 grams of fiber, while the same amount of wheat bread has 2.4 grams of fiber. Wheat Bread? Both of these unsaturated fatty acids may improve your blood cholesterol levels and lower your risk of heart disease. advertisements are served by third party advertising companies. Breads labeled "multigrain" can be deceiving because they often contain refined grains. Look for breads that say they're made with 100 percent whole grain. Date: February 15, 2010 Source: Expertanswer Summary: Wholegrain bread is good and good for you, as most people know. Some of these breads are labeled as "honey wheat bread" or "honey rye," while others, though unlabeled, may still have added sugar or other types of sweetener. Each gives you slightly more than 10 percent of the phosphorus you need, as well, with wheat a little richer in that. Wheat vs Rye. For that reason, the National Academy of Medicine recommends a minimum of 25 grams of fiber daily for women and 38 grams a day for men. However, according to Oregon State University, the GI rating of white wheat and whole-wheat breads is the same — 71. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. So, whether your choice is wheat or rye, whole-grain varieties are always going to be the better choice. Whole-grain breads — whether wheat or rye — are better for you than varieties made with refined grains. The bran and germ have been removed during processing, leaving behind only the starchy endosperm. Two slices of each type of bread gives you about 160 calories. Visit the writer at www.JodyBraverman.com. Jill Corleone is a registered dietitian with more than 20 years of experience. This bulk makes it move more slowly through the digestive system, keeping you feeling full for a longer period of time. Wheat bread contains nearly a gram of polyunsaturated fat, almost double the amount in rye bread, but rye is much richer in monounsaturated fat, with 0.84 gram compared to 0.37 gram of monounsaturated in wheat bread. German-style pumpernickel, a dark, dense, and close-textured loaf, is made from crushed or ground whole rye grains, usually without wheat flour, baked for long periods at a low temperature in a covered tin.Rye and wheat flours are often used to produce a rye bread with a lighter texture, color, and flavor than pumpernickel. One method used to determine the health value of carbohydrate foods, such as bread, is the glycemic index, or GI. Added sugar raises the GI of the bread, which makes it a less healthy choice. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the and Read more: What Are the Benefits of Bread Products? According to the Glycemic Index Foundation, these include: Due to the physical structure of bread, most breads have high GI scores. You can typically find many varieties of whole-wheat bread on your grocery store shelves, but whole-grain rye is less common.

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