German bread is known for being a coarse and moist black bread. The truth is that this is because it is almost completely rye bread, which tends to have a darker color and a stronger and earthier flavor than normal white and wheat bread.
Many people choose this variant when they want to take care of their diet, although it has also been revealed that it is associated with several potential health benefits, including better blood sugar control and better heart and digestive health.
What are the varieties of rye bread?
Rye bread is typically made with a combination of rye flour and rye grains. It is available in various forms, depending on the combination used, including:
- Light rye . This variety is made only from white rye flour, which comes from the ground rye grain endosperm, the starchy core of the rye grain.
- Dark rye . Also known as German bread, it is a type made from ground whole rye grains. Sometimes dark rye flour is created from white rye flour colored with cocoa powder, instant coffee, or molasses. That’s why you always have to check the ingredients of packaged German bread.
- Marbled rye . This version is made from a rolled light and dark rye dough. Sometimes dark rye dough is made from a light rye dough colored with cocoa powder, instant coffee, or molasses.
- Plain rye bread . This bread is made from coarsely ground whole rye grains.
Compared to white bread and whole wheat bread, rye bread tends to be denser and darker and has a stronger, tangy but earthy taste. Rye flour contains less gluten than wheat flour, which is why the bread is denser and does not rise as much as wheat-based breads. However, as it still contains gluten, it is not suitable for people with celiac disease or gluten sensitivity.
Nutritional values of German bread
German bread is rich in fiber and has an impressive nutrient profile. That said, the exact composition depends on the amount of rye flour used, and the darker rye breads contain more rye flour than the lighter varieties.
On average, 1 slice (32 grams) of German bread provides the following nutrients:
- Energy: 83 calories
- Protein: 2.7 grams
- Carbohydrates: 15.5 grams
- Fat: 1.1 grams
- Fiber: 1.9 grams
Rye bread also contains small amounts of zinc, pantothenic acid, phosphorus, magnesium, calcium, and other micronutrients. Compared to regular breads like white and whole wheat, German bread is usually higher in fiber and provides more micronutrients, especially B vitamins.
Additionally, scientific studies have shown that pure rye bread tends to be more filling and affects blood sugar levels less than white and wheat breads.
Advantages of eating German bread
Eating rye bread can benefit your health in several ways. Nor should we forget that this food is not miraculous. That it is healthy and provides good nutritional values does not imply that we have to exceed its consumption.
Improves heart health
Eating German bread in your diet can improve several aspects of your heart health, as science has linked its consumption to lower levels of risk factors for heart disease. Researchers say that rye bread is more effective in reducing cholesterol levels than wheat bread and reduces total and LDL (bad) cholesterol.
This effect is likely due to the high soluble fiber content of rye bread, a type of indigestible fiber that forms a gel-like substance in the digestive tract and can help remove cholesterol-rich bile from the blood and body. . Science has shown that regular intake of soluble fiber is linked to a 5-10% reduction in total and LDL (bad) cholesterol in just one month.
Helps control blood sugar
Controlling blood sugar is important for everyone, especially those with type 2 diabetes and those who cannot make enough insulin. Rye bread is high in soluble fiber, which helps slow the digestion and absorption of carbohydrates and sugar through the digestive tract, leading to a more gradual rise in blood sugar levels.
It also contains phenolic compounds, such as ferulic acid and caffeic acid, which can slow the release of sugar and insulin into the bloodstream, further helping with blood sugar control. Natural German bread does not have a significant effect on blood sugar levels, although it does increase the feeling of fullness.
Improves digestive health
Rye bread can help improve digestive health in a number of ways. It is a good source of fiber, which can help keep the intestines with a good intestinal transit. Soluble fiber absorbs water, which helps keep the stool large and soft, making it easier to pass.
Other studies have shown that the fiber in rye bread can raise the levels of short-chain fatty acids like butyrate in the bloodstream. These short-chain fatty acids have been linked to several benefits, including weight loss, lower blood sugar levels, and protection against colon cancer.
Maintains satiety for longer
Several studies have shown that German bread is very filling. This may be because it is high in soluble fiber, which can help you feel full longer.
Normally, nutritionists recommend eating whole wheat bread (such as rye) because it helps us feel fuller and consume fewer calories during the day. In contrast, people who eat refined wheat bread tend to take larger amounts and do not notice satiety as quickly.
Other potential benefits of German bread
100% rye bread offers some additional potential health benefits. Although they are supported by fewer studies and the evidence is weaker, they include the following:
- Reduces inflammation . Some scientific studies in humans link the intake of rye bread with lower markers of inflammation, such as interleukin 1 beta (IL-1β) and interleukin 6 (IL-6).
- It can protect against certain cancers . Science has also revealed that rye intake has been linked to a reduced risk of various cancers, including prostate, colorectal, and breast cancers.
Possible downsides of rye bread
Although German rye bread is generally healthy, it can have some downsides. Without putting health at risk, some of the drawbacks are:
- Contains antinutrients . Rye bread, especially the lighter varieties, contains phytic acid, an antinutrient that can make it difficult to absorb minerals like iron and zinc from the same food. Still, antinutrients are not a concern for people who eat a well-balanced and varied diet.
- It can cause swelling . Rye is rich in fiber and gluten, which can cause bloating in people sensitive to these compounds. In addition, we should control the total daily fiber intake to avoid episodes of constipation.
- Not suitable for a gluten-free diet. Rye bread contains gluten, making it unsuitable for people on a gluten-free diet, such as those with celiac disease.
- It can be high in added sugar . In some parts of the world, rye breads are high in added sugar to enhance their flavor. Added sugar is unhealthy and can increase unwanted calories in the diet.
