Rye: all the properties and health benefits

Since time immemorial, the peoples of central and northern Europe have cultivated rye as a reference cereal, in contrast to wheat, more common in the Mediterranean area.

The tall narrow ear of rye (dry cereal) has an extensive root system that allows it to live in extreme climatic conditions, typical of cold or continental countries, which it rewards with numerous nutrients.

The varieties best known and cultivated are the Gigantón, Galma and Petkus, of German origin, short spike and especially productive.

Unfortunately, today its cultivation is in decline despite also being used as fodder.

Due to its rusticity, its cultivation has traditionally been more ecological than that of other cereals, even in some areas it was occasionally mixed with wheat to protect it -with a smaller spike- from inclement weather. This form of mixed culture was called tranquillon or meslin.

rye properties

The mineral wealth of rye is extraordinary. A 100 g serving of bread made from this cereal covers 18% of the daily needs for iron and phosphorus and 11% of magnesium.

Its vitamin content is also important, since a 100 g slice satisfies 18% of vitamin B1 which is required daily; 15% vitamin E; 12% vitamin B6 ; and 8% and 7% of vitamins B2 and B3, respectively.

Its laxative power is also valued, due to its abundance of fiber (13%), the highest among whole grains, and its mucilaginous components, which make it suitable in case of diabetes.

Among its components, the energy of carbohydrates (53%) stands out, which make it a good option to take as a snack or as an afternoon snack.

It should be mentioned that its proteins (9%) contain lysine, an amino acid that is deficient in cereals, which increases its biological value.

It is also a low-fat cereal (1.7%) and a remarkable source of vitamin E, with powerful antioxidant action

Health benefits of rye

The sobriety of rye is only apparent, since it has many healthy qualities that recommend its consumption.

This is considered protective against cardiovascular diseases, Due to its richness in a flavonoid called rutin, which thins the blood, lowers pressure and makes veins and arteries more flexible.

Some studies have tested the efficacy of taking two or three slices daily of rye bread to reduce the risk of coronary heart disease.

It is also a suitable cereal in cases of hypertension and diabetes, since its fiber regulates the absorption of glucose (it is a low glycemic index food).

The centen protects the digestive mucous membranes, so it is recommended in gastritis and stomach pains. Rye decoction is advisable for people with decomposition.

It is recommended in slimming diets as a substitute for wheat as it provides fewer calories and a higher soluble fiber content.

Rye in the kitchen

Rustic and very tasty breads are made with rye flour.

rye flour has gluten, although in smaller quantities than wheat or spelt, delicious breads are made with it, much appreciated in Central Europe for its granular and compact texture, its dark color and its unmistakable flavor.

They are also less caloric than wheat bread, their proteins have a higher biological value thanks to their lysine content, and they stay fresh for longer.

To get a more elastic mass, it should be left ferment with mother yeast for long hours, because its mucilaginous consistency makes it difficult to work the dough in fast fermentations.

In its favor, it should be noted that slow fermentation favors the development of lactic bacteria and generates a greater effect of microorganisms that give the bread more fluffiness and prolong the conservation time, in addition to making it more digestive.

The quality of the calls “German breads” attests to its exquisiteness.

For example, the dark pumpernickelan internationally famous German bread, is made from the malted grain, i.e. a little sprouted, which makes it sweeter and more aromatic.

The whole grain is used, preferably chopped, which is left to ferment with the mother yeast for at least four hours. When cooking it there should be a certain degree of steam in the oven, which should not be very hot.

More conventional whole grain breads are made with simple rye flour, which are usually mixed with wheat flour to gain elasticity.

Whole rye flour is the most common in its preparation, although there are different degrees of sifting, so that the lightest and softest flour is also the poorest in essential nutrients and fiber.

Savor its virtues

Rye is a little-known cereal in our culinary culture, except for those areas with greater Celtic influence. That is why it can be quite a discovery for many palates.

Its flour combines with any condiment or with flours from other cereals, and provides a very tasty base to prepare biscuits, biscuits, crepes…

Its flakes are delicious in soups and fillings, and they cannot be missing in the best breakfast mueslis.

whole grains They can complement the proteins of legume stews. To do this, both ingredients are left to soak and cooked with three portions of water or broth.