Rye is a hearty cereal grass able to endure a variety of climates, surviving even in
subzero temperatures. Originating as a grain-field weed in Asia Minor, rye became the most
productive crop in the mountainous regions of Eastern Europe and Russia, where it’s
still widely grown and known as peasant’s “black wheat.”
Buying and storing tips
Find prepackaged rye in most natural foods or grocery stores; buy it in bulk for maximum
savings. Store rye in a cool, dry area in a sealed glass or plastic container, because air,
moisture, and sunlight can cause the oils to go rancid.
Preparation, uses, and tips
Serve cooked rye flakes with maple syrup and sliced
bananas as a hearty breakfast cereal, or combine cooked rye berries with sliced fennel, tomatoes, and
chopped basil for a delicious, unusual salad. Rye flour
contains less gluten than wheat flour, so it won’t produce a well-risen loaf of bread
without the addition of some higher-protein flour.
Nutritional Highlights
Rye, 1 cup (120g)
Calories: 566
Protein: 25g
Carbohydrate: 117g
Total Fat: 4.2g
Fiber: 24.7g
*Excellent source of: Iron (4.5mg), Magnesium (204mg), Selenium
(59.6 mcg), Riboflavin (0.42mg), and Folate (101mcg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.
Health benefits and concerns
Celiac disease
Celiac disease (also called gluten-induced enteropathy) is an intestinal disorder caused by
intolerance to gluten, a protein found in wheat, barley, and rye. While oats contain a substance similar to
gluten, modern research has found that eating moderate amounts of oats does not appear to
cause problems for people with celiac disease. In one of these reports, approximately 95
percent of people with celiac disease tolerated 50 grams of oats per day for up to 12 months.
Strict avoidance of wheat, barley, and rye usually results in an improvement in
gastrointestinal symptoms within a few weeks, although in some cases improvement may take many
months.
Tests of absorptive function usually improve after a few months on a gluten-free diet. Celiac disease is associated with various
degrees of osteoporosis and bone mineral loss.
Long-term adherence to a gluten-free diet ensures normal bone density and is an important
preventive measure in young people with celiac disease.
Irritable bowel syndrome
(IBS)
Limited research has suggested that fiber may help people
with IBS. However, most studies have found that IBS sufferers do not benefit by adding wheat bran to their diets and some feel worse as a result
of wheat bran supplementation. It has been suggested that the lack of positive response to
wheat bran may result from wheat sensitivity, which is one of the most common triggers for
food sensitivity in people with IBS. Rye, brown rice,
oatmeal, barley, vegetables, and psyllium
husk, all good sources of fiber, are less likely to trigger food sensitivities than is wheat
bran. However, except for psyllium, little is known about the effects of these other fibers in
people with IBS.
Psoriasis
Anecdotal evidence suggests that people with psoriasis may improve on a hypoallergenic diet. Three trials have reported that
eliminating gluten (found in wheat, rye, and barley) improved psoriasis for some people. A
doctor can help people with psoriasis determine whether gluten or other foods are contributing
to their skin condition.
Rheumatoid arthritis
(RA)
In one trial lasting 14 weeks, a pure vegetarian,
gluten-free (no
wheat, rye, or barley) diet was gradually changed
to permit dairy, leading to improvement in both
symptoms and objective laboratory measures of disease.
Health benefits and concerns
for grains
Many health benefits and concerns associated with this food are applicable to other grains.
Read about health benefits and concerns for grains
for a full description.
