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What are the benefits of sourdough rye bread?

If you’ve ever had a sandwich on fresh or toasted rye bread, you know that nothing beats its rich flavor. Luckily, rye bread is not only delicious, but it also has some nutritional benefits that help it fit into a healthy diet, especially if it’s sourdough rye bread. In this article, we’ll look at the health benefits of sourdough rye bread and its benefits.

What is sourdough rye bread? What flour is it made from?

What Flour to Use for Sourdough Bread

Sourdough rye bread is a slow-fermented bread made from rye flour and sourdough starter. There are many varieties of rye bread. We will list breads with 100% rye flour, but there are also breads made from a mixture of wheat and rye flour:

  • Dark whole grain rye

  • Rye on peeled flour

  • Pumpernickel Rye Bread made from whole grain rye and rye semolina (Germany, recipe by L. Geisler)

  • Soldier’s

  • Old baked loaf with raisins on sifted rye flour

  • Borodinsky with fermented malt

  • Sillabröd rye bread made from sifted flour (Sillabröd, Sweden)

  • Petrogradsky zavarnoy made from rye flour with various fillings (dried fruits, nuts, cereals and seeds)

  • Exquisite dessert bread made from rye flour with nuts, seeds and dried fruits

  • Marbled rye bread (made from dark and light rye dough rolled together)

  • Other types of bread with partial or 100% rye flour content (wheat-rye, rustic sour bread, ciabatta, focaccia, sweet and sour Latvian, Finnish and others)

Any of these rye breads can also be made with sourdough!

How healthy is sourdough rye bread?

Sourdough rye bread can be made from whole grain , peeled , wholemeal or sifted rye flour. Finely ground rye grain is also added to rye recipes – rye semolina or crushed rye .

Like other whole grains, rye contains important nutrients:

  • complex carbohydrates,

  • antioxidants,

  • essential vitamins and minerals,

  • fiber

  • and protein.

Rye contains even more fiber than other whole grains, as well as several B vitamins, including folate.

Flour made from unrefined whole grain, even with some of the bran and germ still intact, has been shown to:

  1. helps lower cholesterol levels,

  2. maintain more stable blood sugar levels in diabetics 

  3. keep you feeling full longer.

The process of fermenting (leavening) bread dough can increase nutritional value and increase the availability of certain nutrients. To identify the healthiest sourdough rye bread, look for “100% whole grain rye flour” as the first ingredient or the second ingredient in the recipe or on the label after water.

Is it possible to lose weight by eating sourdough rye bread?

Sourdough rye bread may aid in weight loss. One study found that mice fed a whole grain rye diet had lower body weights than mice fed a whole grain wheat diet. Another small study found that whole grain bread, especially sourdough rye bread, helps control blood sugar and appetite, which could certainly aid in weight loss.

However, more research is needed to determine how good sourdough rye bread is for weight loss. As with any whole grain bread, the nutritional value of sourdough rye bread also depends on the other ingredients. If the bread contains sugar or honey, it may not have the desired effect. Although there is research that sourdough helps break down sugars into simple compounds, which reduces the calorie content of the bread.

Is sourdough rye bread easy to digest?

There is good reason to believe that sourdough rye bread is especially beneficial for digestion. Rye has been found to act as a mild laxative! And the long fermentation period of some breads can change the starch content of the bread, making it more digestible for some people.

Is sourdough rye bread good for IBS?

IBS, or irritable bowel syndrome, is a gastrointestinal disorder characterized by constipation, diarrhea, and bloating. Some IBS patients follow a low FODMAP (fermentable oligo-, di-, monosaccharides, and polyols) diet. Gluten-containing and fiber-rich foods like rye bread are not typically included in this diet. However, some sourdough rye breads are fermented with specific bacteria that break down some of these fermented carbohydrates, creating a low FODMAP bread. Some IBS patients find this low FODMAP sourdough rye bread easier to tolerate.

How is sourdough rye bread healthier than other types of bread?

If rye bread is made from whole grain flour and contains little or no sugar, it can be considered healthy! Sourdough bread is considered even healthier than regular yeast bread because fermentation makes it easier for our bodies to absorb certain vitamins and minerals. To combine the benefits of rye bread and sourdough bread, choose sourdough rye bread!

Looking for a healthy sourdough bread? Try Black Bread Baking Mix

Want to try healthy bread made from rye flour without added sugar? Black bread is a kit for baking sourdough bread at home. Its advantages:

  1. Certified according to the European Union standards for organic production,

  2. does not contain instant baker’s yeast (the set includes a packet of canned sourdough that needs to be activated in 2 stages,

  3. entirely made in a stone mill,

  4. consists of organic flour and bran.

All you need to bake the bread is an oven, a mixing and proofing vessel (a bowl, container or pan) and a baking pan. And if you need a baking pan, consider our sourdough rye bread gift set . Some of our most popular breads also include wheat, spelt and emmer bread.

Where to buy ingredients for baking rye bread?

It is most profitable to buy rye flour and bran directly from the manufacturer. We have in our assortment – whole grain, peeled and sifted flour, as well as rye semolina and whole grain bran. To purchase, choose the option convenient for you:

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