Content
The promotion of a healthy lifestyle is changing the worldview of the world's population. More and more people are thinking about the rules of a balanced diet based on the use of natural and healthy products. The use of plant-based foods or foods based on them has achieved high popularity. The benefits and harms of rye bread are the subject of discussion at numerous forums and conferences among nutritionists and lovers of organic food.
What is rye bread
Modern adherents of healthy eating believe that crispbreads appeared more recently as a response to the requests of followers of cereal diets. This is not true. Breads are called biscuits, which were widespread during the Soviet Union. They were eaten for breakfast, for schoolchildren they were an obligatory component of food in canteens and cafes.
In the early 90s, biscuits disappeared from the diet, giving way to fast food and baked goods. The past decades have seen the triumphant return of biscuits, but marketers have assigned a new name to the improved product.
The crispbreads are intended to replace classic loaves of bread, have useful properties and are unique in their composition.
There are several types of them. The classification is based on the type of flour from which they are made:
- multigrain or combined (made from several types of cereals);
- rye (the basis for cooking is coarse rye flour with a minimum addition of wheat);
- wheat (based on wheat flour);
- buckwheat (based on buckwheat powder);
- rice (from rice grind).
Rye bread is prepared using special equipment. Under the press, briquetted slices are obtained from cereals, which have a crispy structure.
Composition and calorie content of rye bread
The benefits of rye bread are contained in their composition. These rates may vary depending on the supplements. Manufacturers offer crispbreads with the addition of prunes, caramel, various types of bran and much more. If we consider the classic version, then the composition includes:
- B vitamins;
- minerals;
- vitamin E;
- salt.
100 g of the product has a caloric value of 310 kcal.
58 g of carbohydrates account for:
- 10 g of protein;
- 2.7 g fat;
- 20 grams of fiber.
The benefits of rye bread
The beneficial properties of biscuits lie in the ability to influence digestion. The main features are considered to be the activation of the body's cleansing mechanism, the elimination of toxins and harmful substances due to the high fiber content.
This technique allows you to lose weight by improving the digestion of food and reducing the cost of storing energy in the body.
Regular use of such a bread replacement leads to a strengthening of the immune system due to the absence of the influence of yeast and harmful food additives.
The benefits can be increased if useful components are added to the composition. Such additives can be flax or sunflower seeds, garlic, sesame seeds, chia seeds.
Why are rye-buckwheat breads useful?
Manufacturers try to diversify products by mixing flavors. For this, different types of flour are used. Buckwheat is added to rye. Especially popular are rye-buckwheat bread from the Finn Crisp company, the manufacturer claims that the benefits of eating are higher than those of one-component products, and does not cause harm.
The calorie content of the product is greater. This is due to an increase in carbohydrate composition up to 72 g.
What are the benefits of using them:
- The addition of buckwheat flour makes them especially attractive to people who are looking to lose weight.
- The main property of such biscuits is to saturate the body with minimal dosage, and leave a feeling of fullness for a long time.
- Buckwheat has special beneficial properties. It is necessary for those who have low hemoglobin levels. Buckwheat contains a high percentage of iron, which is useful for people suffering from anemia.
The benefits of wheat and rye bread
The properties of this variant differ in several ways.
The calorie content is minimal - 304 kcal.
With an increased protein content, the amount of carbohydrates and fat decreases. These biscuits are used in order to minimize the amount of calories.
The use of wheat-rye bread for dietary nutrition is achieved by completely refusing to accept baked goods and flour products.
Are rye bread good for weight loss?
When dieting, rye bread has a beneficial effect for several reasons:
- cleanse the intestines from harmful substances, due to the increased fiber content;
- saturate and prolong the feeling of fullness due to the content of "slow" carbohydrates;
- improve metabolic processes due to the inclusion of useful elements.
These properties can only be beneficial if crisp bread replaces baked goods.
Rules for the use of bread
Despite the numerous exceptional qualities, their use should be dosed. Uncontrolled use can do more harm than good.
An adult is not recommended to consume more than 6 pieces daily. They replace bread during any meal, and are also used as a snack, if there is no way to have a full lunch.
For pregnant and lactating women
The gestation period is characterized by rapid weight gain. Many women believe that replacing bread will benefit their health and not harm their baby. The danger of this approach lies in the fact that they forget about the high content of healthy fiber in the loaves, which, nevertheless, can lead to malfunctions of the digestive tract of a pregnant woman. Therefore, taking this product during pregnancy should be discussed with your doctor.
For lactating women, the use of this variety can bring undoubted benefits: the rejection of white bread will allow a young mother not only to take care of her figure, but also to saturate milk with useful nutrients. The effect on the child is minimal, fiber does not interact with the mother's milk in any way, and the saturation with carbohydrates and minerals will only strengthen the baby's health and will not cause harm.
For children
Children under 3 years of age may react differently to a similar product. You should not experiment during this period. Too early introduction of biscuits into the child's diet can harm the digestive system.
With diabetes, pancreatitis and gastritis
A disease such as diabetes requires careful food choices.Unlike white bread, rye bread has a lower glycemic index, so their use is justified in cases of diabetes of both types.
Gastritis is accompanied by inflammation of the walls of the stomach, with an exacerbation, gastroenterologists advise to adhere to special dietary rules. During these periods, biscuits are recommended to be excluded, the property of fibers to influence digestive processes can harm the inflamed walls of the stomach. In the chronic course of gastritis, after the advice of the attending physician, a minimum intake of cereals is allowed.
Pancreatitis requires special dietary nutrition. Crispbreads tend to have beneficial effects on the liver and pancreas at minimal dosages.
How to make rye bread at home
Rye crispbreads, which are baked in the oven, are mixed with your own hands, differ significantly from those that are produced on special equipment. Many housewives prefer to do them on their own, using a variety of useful additives.
Rye bread with caraway seeds
Cumin is added to add flavor and aroma:
- rye flour - 400 g;
- vegetable or olive oil - 4 tbsp. l;
- water - 100 ml;
- salt, cumin.
Mix dry ingredients. To them add oil, salt, water, additives, knead until a homogeneous structure. Pour the mixture onto a baking sheet covered with parchment, bake for 20 minutes at 150 aboutC. After that, the oven is turned off, the layer is cut in portions and returned back to the oven for 1 hour.
Rye bread with oatmeal
The principle of preparation for all recipes is the same, they differ only in the set of ingredients. For a recipe with oatmeal, use finely ground flakes or grind them yourself:
- coarse flour - 100 g;
- oat flakes - 50 g;
- wheat bran - 2 tbsp. l;
- vegetable or olive oil - 2 tbsp. l;
- water 300 ml;
- salt to taste;
- additives - sesame seeds, seeds.
In order not to be mistaken in the correct preparation of rye bread, many housewives use step-by-step recipes with photos.
The harm of rye bread and contraindications
In an attempt to attract as many buyers as possible, manufacturers often abuse the addition of salt. It tends to activate taste buds, improve the perception of product components. Careful selection will help avoid harm to the body: it is worth giving preference to a product with a low salt content.
Bread can be harmful to those with digestive problems. They are contraindicated in case of frequent stomach upsets that are provoked by serious illnesses.
Conclusion
The benefits and harms of rye bread depend on numerous factors. Their correct inclusion in the diet in moderation will be beneficial. Adding caraway seeds, flax seeds or sunflower seeds to the bread can enrich the diet and delight with exceptional tastes.
