Britons looking to improve their heart health and manage blood sugar levels could find that switching to rye bread makes a real difference, a nutritionist has shared.
Dr Kezia Joy, a registered dietitian and medical advisor at Welzo, explains that this traditional bread offers impressive benefits for both cholesterol and glucose control.
Her expertise in metabolic health and evidence-based nutrition reveals why rye bread stands out from ordinary wheat varieties.
It's not just about swapping one bread for another – there's genuine science behind why rye works so well for our bodies.
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Quality rye bread should provide at least 35 grams of fibre per slice
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The secret lies in rye's unique nutritional makeup, which naturally supports better health outcomes.
When it comes to lowering LDL cholesterol, rye bread works through a fascinating natural process. The bread contains special soluble fibres called arabinoxylans, along with beneficial compounds like lignans and antioxidants that support heart health.
Doctor Joy explained: "This natural process then leads the liver to form new bile acids from circulating LDL cholesterol, eventually reducing levels of 'bad' cholesterol by a modest but meaningful amount."
What makes rye particularly effective is that it retains its nutritious bran and germ during milling, unlike refined flours.
The benefits of rye bread for blood sugar control are equally impressive, as its lower glycaemic index means it releases glucose gradually into your bloodstream, thanks to its dense texture, high fibre content and slow-digesting starches.
This steady release prevents unwanted blood sugar spikes and helps you feel satisfied for longer periods.
Sourdough rye bread offers even greater benefits, as the natural fermentation process further slows down carbohydrate digestion, maintaining stable glucose levels after meals.
For anyone managing insulin resistance or type 2 diabetes, rye bread proves a much smarter choice than standard wheat bread.
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Rye's unique nutritional makeup could naturally support better health outcomes
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Its combination of lower GI and higher fibre content makes it particularly suitable for blood sugar management.
Shopping for the right rye bread requires knowing what to look for on the label. Dr Joy recommended checking that "100% whole grain rye" or "whole rye flour" appears as the primary ingredient to ensure you're getting authentic rye bread.
It's best to avoid products labelled "light rye" or "rye blend" as these often contain just as much refined wheat as actual rye. Quality rye bread should provide at least 35 grams of fibre per slice and contain minimal added sugar.
Ideally, choose naturally fermented sourdough varieties made with wild cultures. The darker and denser the bread appears, the more likely it retain the complete nutritional benefits that support healthy cholesterol and blood sugar levels.
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