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RYE BREAD OVERVIEW
Rye is a cereal grain, known scientifically as Secale cereale, which looks like wheat but is longer and more slender. Rye's color varies from yellowish brown to grayish green. It is generally available in its whole or cracked grain form or as flour or flakes, the latter of which looks similar to old-fashioned oats. Rye has a very hardy, deep, nourishing taste.
Rye is the key ingredient in traditional rye and pumpernickel breads. Since its gluten is less elastic than wheat's, and it holds less gas during the leavening process, breads made with rye flour are more compact and dense. Since it is difficult to separate the germ and bran from the endosperm of rye, rye flour usually retains a large quantity of nutrients, unlike refined wheat flour.
Many European cultures enjoy rye bread as part of their diets. Eastern Europeans, especially Poles, Lithuanians, Russians, Ukrainians and Slovaks, as well as the Germans, Scandinavians, and English love rye bread. For many cultures, the coarser and darker, the better. With the staggering variety of ryes, from sourdoughs to buttermilks to cracked rye meals, you could conceivably enjoy a different rye bread every day of the week in these cultures.
Rye bread is a type of bread made with various percentages of flour from rye grain. It can be light or dark in color, depending on the type of flour used and the addition of coloring agents, and is typically denser than bread made from wheat flour. It is higher in fiber than many common types of bread and is often darker in color and stronger in flavor.
While rye and wheat are genetically close enough to interbreed (the resulting hybrids are known as triticale), there are some substantial differences in the biochemistry of wheat and rye that can drastically affect the breadmaking process. A key issue is amylases – while wheat amylases are generally not heat stable and have no effect on the stronger wheat gluten, rye amylase remains active at substantially higher temperatures. Since rye gluten is not particularly strong, the main structure of the bread is based on complex polysaccharides, including rye starch and pentosans, and the amylases in the flour can break down the resulting structure, inhibiting the rise of the dough.
There are two common solutions: The traditional manner, acidification, uses Lactobacillus cultures in a naturally-derived sourdough starter to inactivate the rye amylases, which cannot function in an acidic environment, and to help gelatinize the starches in the dough matrix. In areas here obtaining wheat has traditionally been impractical because of marginal growing conditions or supply difficulties, this has been the most important technique to creating lighter breads. As a byproduct of this intentional cultivation of lactic acid and acetic acid from the sourdough bacteria, Standard baker's yeast is not often used, since Saccharomyces cerevisiae is known to be rather intolerant of acid environments. (Commercial yeast can, however, still be used; recipes substituting citric acid or vinegar and commercial yeast for the sourdough culture are sometimes used in baking trades.)
In areas where high-gluten hard wheat is readily available, on the other hand, the need for a complex polyculture of bacteria and yeast can often be reduced or removed by adding a large proportion of hard wheat flour to the rye flour; the added gluten compensates for amylase activity on the starch in the bread, allowing it to retain its structure as it cooks. (The Jewish rye bread tradition in the United States is based upon this mixing of grains.) The use of high-gluten wheat flour also makes possible multigrain breads, such as the "rye and Indian" bread of the American colonies, which combined rye and wheat with cornmeal in one loaf.
TYPES OF RYE BREAD
Pure rye bread contains only rye flour, without any wheat. German-style pumpernickel, a dark, dense, and close-textured loaf, is made from crushed or ground whole rye grains, usually without wheat flour, baked for long periods at low temperature in a covered tin. Rye and wheat flours are often used to produce a rye bread which has a lighter texture, color and flavor than pumpernickel. 'Light' or 'dark' rye flour can be used to make rye bread; the flour is classified according to the amount of bran left in the flour after milling. Caramel or molasses for coloring and caraway seeds are often added to rye bread (in the United States, breads labeled as rye nearly always contain caraway unless explicitly labeled as unseeded). Rye bread recipes typically include ground spices such as fennel, coriander, aniseed, cardamom, or citrus peel. In addition to caramel and molasses, ingredients such as coffee or cocoa (or even toasted bread crumbs) can also be used for both coloring and flavor purposes for very dark breads like pumpernickels.
STRAIGHT RYE BREADS
A simple, all-rye bread can be made using a sourdough starter and rye meal; it will not rise as high as a wheat bread, but will be more moist with a substantially longer keeping time. Such breads are often known as black breads, from their darker color than wheat breads (enhanced by long baking times, creating Maillard reactions in the crumb). The German Vollkornbrot (whole grain bread) is something of an archetypical example, containing both rye meal and cracked whole rye grains (which are generally soaked overnight before incorporating into the dough). It is used both as an appetizer substrate for such things as smoked fish and caviar and as a sandwich bread. A very similar, but darker, bread, German-style pumpernickel, has an even darker color derived from toasted leftover bread and other agents. Due to the density of the bread, the yeast in the starter is used at least as much for the fermentation character in the bread itself as it is for leavening. Danish rugbrød (rye bread), another archetypical example, is typically made with sour dough, with either straight rye flour, or mixed with whole and/or cracked rye kernels. Any breads containing wheat flour are not considered rugbrød, but white bread. A variety of seeds, such as pumpkin, poppy and caraway, may be added for taste. Rugbrød is a staple lunch food, typically eaten topped with cold or warm fish and meats, cheese or any other cold cut.
As stated above, all-rye breads may have very long keeping times, measured in months rather than days, and are popular as storage rations for long boat trips and outdoors expeditions. Such breads are usually sliced very thin because of their density, sometimes only a few millimeters thick, and are sold presliced in this manner.
MULTIGRAIN RYE BREADS
It is fairly common to combine rye with other grains and seeds. In southern Germany and Switzerland, for example, it is not uncommon to find a variant of Vollkornbrot with sunflower seeds instead of the rye seeds, and some traditional recipes also substitute whole wheat grains for the rye grains.[4] In the colonial era in North America, particularly in the United States, it became common to mix rye and cornmeal in what was known as "rye and Indian" or, if wheat flour was added, "thirded" bread; the resulting bread, though less dense than a whole-rye bread, was still heavier than the more expensive wheat-only breads that later became commonplace.
In England, a mixed rye/wheat bread known as maslin (or several other variants of the name) was the bread of the peasants for hundreds of years, in contrast to the manchet bread eaten by the rich.
White rye-type breadWheat-rye breads, particularly light rye (sissel) and American pumpernickel, but also a combination known as marble rye, are very closely associated with Jewish-American cuisine, particularly the delicatessen. The bulk of the flour is white wheat flour (often a less-refined form known as first clear), with a substantial portion of rye mixed in for color and flavor. The dough is often, but not necessarily, leavened, in whole or in part, with sourdough, but sometimes uses a small addition of citric acid or vinegar to achieve the lowered pH needed to neutralize the rye amylases; so-called Jewish rye is further seasoned with whole caraway seeds and glazed with an egg wash, and is traditionally associated with salted meats such as corned beef, pastrami, and (outside kosher circles) ham. High-gluten wheat flour can be used with rye flour to make a dough suitable for bagels, as well. Jewish-style American rye bread is sometimes referred to as corn bread or corn rye; the term comes from the use of cornmeal as a coating and handling aid and does not necessarily imply the use of cornmeal within the dough itself as in rye and Indian.
The Jewish-American variety has Eastern European antecedents, including Russian-style brown bread and Riga-style rye bread. In Scandinavia, similar breads are made, some of which also include sweeteners and/or citrus peel, as well as spices such as anise, fennel or cardamom, when made for more festive occasions (such as in the Swedish limpa).
In Canada, Winnipeg-style rye bread does not actually contain much, if any, rye flour. Instead, this Jewish and Slavic influenced bread is made from cracked rye or coarse rye meal added to wheat flour, often flavored with caraway and other herbs.
CRISP RYE FLAT BREADS
There are three different types of rye crisp bread: yeast fermented, sourdough fermented and cold bread crisp bread. Most of the crisp bread produced in Scandinavia is baked following three to four hours of fermentation. Sourdough crisp breads are used in Finland, Estonia, Latvia, Lithuania, Poland, Germany and India. The third type of crisp bread is the so-called cold bread crisp bread, essentially a type of hardtack (known in Sweden particularly as knäckebröd), which is baked without the addition of any leavening. The dough gets the right texture from a foaming process, where air is incorporated into the cooled dough, which also leads to the almost white color of the finished bread. Crisp bread owes its long shelf life to its very low water content (5 to 7 percent).
One of the largest producers of rye flatbreads, and one of the most prominent in overseas markets, is the Swedish-founded company Wasabröd.
RYE QUICK BREADS
Rye flour is sometimes used in chemically-leavened quick bread recipes as well, either batter-type or dough-type (similar to Irish soda bread). In such cases, it can be used in similar applications as whole wheat flour, since an egg matrix often provides the bread structure rather than the grain's gluten.
Rye is one of the most recently domesticated cereal crops. Unlike some other cereal grains that can be traced back to prehistoric times, rye was not cultivated until around 400 B.C.E. Rye is thought to have originated from a wild species that grew as weeds among wheat and barley fields. Rye was first grown and cultivated in this manner in Germany. Unfortunately, ever since the times of the ancient Greeks and Romans, this nutrient-rich grain has not been widely enjoyed. In many countries, rye seems to have been relegated to a food for the poor, and as standards of living rose in varied civilizations, the consumption of rye declined. Yet, in some food cultures, such as those of Scandinavian and Eastern European countries, rye retains a very important position. Hopefully, as more and more people discover rye's nutritional benefits and its unique taste profile, it will assume a more important role in our diets.
In 500 AD., the Saxons and Danes settled in Britain and introduced rye, which was well suited to cold northern climates. Dark rye bread became a staple which lasted to the Middle Ages. Many different types of rye grain have come from places all over Europe such as Finland, Denmark, Russia, Baltic countries and Germany. In Finland, Estonia, Latvia, Lithuania, Denmark, Poland, Belarus, Slovakia, and Russia, rye is the most popular type of bread. A common saying in modern-day Alaska is "eggs on rye," which is an expression used when something tastes delicious.
Today, the majority of the world's rye comes from the Russian Federation. Poland, China, Canada, and Denmark are among the other countries that also grow rye commercially.
Rye is generally available prepackaged as well as in bulk containers. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the rye are covered and that the store has a good product turnover so as to ensure its maximal freshness. Whether purchasing rye in bulk or in a packaged container, make sure that there is no evidence of moisture. When shopping for rye bread, make sure to read the labels since sometimes what is labeled "rye bread" is often wheat bread colored with caramel coloring. Store rye in an airtight container in a cool, dry and dark place where it will keep for several months.
PREPARING RYE
Like all grains, before cooking whole rye berries, rinse them thoroughly under running water and then remove any dirt or debris that you may find. After rinsing, add one part whole rye to two and one-half parts boiling water along with a pinch of salt. After the liquid has returned to a boil, turn down the heat, cover and simmer for about 1 to 1-1/2 hours. If you want the texture to be softer, you can soak the rye grains overnight and then cook them for two to three hours. To cook rye flakes, use about three parts water for each part rye flakes and cook for about 30 minutes.
RYE USES
For a hot breakfast alternative to oatmeal, make a porridge using rolled rye flakes.
Cooked rye berries can be served as a side dish alternative to rice with a variety of different meals.
For a change of pace, make your favorite sandwiches on rye bread instead of wheat bread. Rye is a popular bread for sandwiches. In the United States, corned beef or pastrami on rye is particularly popular; it is considered a classic element of Jewish-influenced New York City cuisine. One common form of this combination is the reuben sandwich.
Substitute some rye flour for wheat flour in your favorite pancake, muffin and bread recipes.
Courtesy of Rick Hall, About.com Nutrition Guide nutrition.about.com
NUTRIENT UNITS 1 Slice
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32.000 gPROXIMATES Water g Energy kcal Energy kj Protein g Total Lipid (Fat) g Carbohydrate, By Difference g Fiber, Total Dietary g Ash g MINERALS Calcium, Ca mg Iron, Fe mg Magnesium, Mg mg Phosphorus, P mg Potassium, K mg Sodium, Na mg Zinc, Zn mg Copper, Cu mg Manganese, Mn mg Selenium, Se mcg VITAMINS Vitamin C, Ascorbic Acid mg Thiamin mg Riboflavin - B-2 mg Niacin - B-3 mg Pantothenic Acid mg Vitamin B-6 mg Folate mcg Vitamin B-12 mcg Vitamin A, IU IU Vitamin A, RE mcg_RE Vitamin E mg_ATE LIPIDS Fatty Acids, Saturated g 4:0 Butyric g 6:0 Caproic g 8:0 Caprylic g 10:0 Capric g 12:0 Lauric g 14:0 Myristic g 16:0 Palmitic g 18:0 Stearic g Fatty Acids, Monounsaturated g 16:1 Palmitol g 18:1 Oleic g 20:1 Eicosen g 22:1 Erucic g Fatty Acids, Polyunsaturated g 18:2 Linoleic g 18:3 Linolenic g 18:4 Stearidon g 20:4 Arachidon g 20:5 EPA g 22:5 DPA g 22:6 DHA g Cholesterol mg Phytosterols mg AMINO ACIDS Tryptophan g Threonine g Isoleucine g Leucine g Lysine g Methionine g Cystine g Phenylalanine g Tyrosine g Valine g Arginine g Histidine g Alanine g Aspartic Acid g Glutamic Acid g Glycine g Proline g Serine g
USDA Nutrient Database for Standard Reference, Release 12 (March 1998)
Rye is a cereal grain that looks like wheat but is longer and more slender and varies in color from yellowish brown to grayish green. It is generally available in its whole or cracked grain form or as flour or flakes that look similar to old-fashioned oats. Because it is difficult to separate the germ and bran from the endosperm of rye, rye flour usually retains a large quantity of nutrients, in contrast to refined wheat flour.
In the U.S., where wheat products are the norm, goods made from rye are rarely given premier shelf space on grocery store shelves and, out of sight, remain out of mind. But foods made from whole rye are worth looking for, not only for their rich, hearty taste, but for the numerous health benefits they supply.
Rye bread contains a large amount of fiber and only a little fat. This is especially important in the United States, since most Americans do not get enough fiber in their diets. Rye fiber is richly endowed with noncellulose polysaccharides, which have exceptionally high water-binding properties and quickly give a feeling of fullness and satiety, making rye bread an ideal help for anyone trying to lose weight.
FIBER AND GALLSTONES
According to a study published in the American Journal of Gastroenerology, eating foods high in insoluble fiber, such as rye, can help women avoid gallstones.
Studying the overall fiber intake and types of fiber consumed over a 16 year period by over 69,000 women in the Nurses Health Study, researchers found that those consuming the most fiber overall (both soluble and insoluble) had a 13 percent lower risk of developing gallstones compared to women consuming the fewest fiber-rich foods. Those eating the most foods rich in insoluble fiber gained even more protection against gallstones: a 17 percent lower risk compared to women eating the least. And the protection was dose-related; a 5-gram increase in insoluble fiber intake dropped risk dropped 10 percent.
Researchers think insoluble fiber not only speeds intestinal transit time (how quickly food moves through the intestines), but reduces the secretion of bile acids (excessive amounts contribute to gallstone formation), increases insulin sensitivity and lowers triglycerides (blood fats). Abundant in all whole grains, insoluble fiber is also found in nuts and the edible skin of fruits and vegetables including tomatoes, cucumbers, many squash, apples, berries, and pears. In addition, beans provide insoluble as well as soluble fiber.
RYE BREAD & CONSTIPATION RELIEF
a study published in this month’s Journal of Nutrition has found that it is more effective at maintaining bowel regularity. In this study of constipated adults, rye bread (compared to wheat bread) eased the passing of stools, and upped their frequency too. It also reduced the amount of time it took for food to make its way along the length of the gut. (Holma R, et al. Constipation Is Relieved More by Rye Bread Than Wheat Bread or Laxatives without Increased Adverse Gastrointestinal Effects. Journal of Nutrition 2010;140(3):534-541)
RYE & OTHER WHOLE GRAINS SUBSTANTIALLY LOWER TYPE 2 DIABETES RISK
Rye bread does not create high spikes in blood sugar as white bread and other breads do.
Rye and other whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion. The FDA permits foods that contain at least 51 percent whole grains by weight (and are also low in fat, saturated fat, and cholesterol) to display a health claim stating consumption is linked to lower risk of heart disease and certain cancers. Now, research suggests regular consumption of whole grains also reduces risk of type 2 diabetes. (van Dam RM, Hu FB, Diabetes Care).
In this 8-year trial, involving 41,186 particpants of the Black Women's Health Study, research data confirmed inverse associations between magnesium, calcium and major food sources in relation to type 2 diabetes that had already been reported in predominantly white populations. Risk of type 2 diabetes was 31 percent lower in black women who frequently ate whole grains compared to those eating the least of these magnesium-rich foods. When the women's dietary intake of magnesium intake was considered by itself, a beneficial, but lesser-19 percent-reduction in risk of type 2 diabetes was found, indicating that whole grains offer special benefits in promoting healthy blood sugar control. Daily consumption of low-fat dairy foods was also helpful, lowering risk of type 2 diabetes by 13 percent. Get the benefits of both rye and dairy by enjoying a hot breakfast porridge made using rolled rye—instead of oat—flakes topped with low-fat milk.
RYE - A BETTER CHOICE
Rye bread may be a better choice than wheat bread for persons with diabetes. A study published in the American Journal of Clinical Nutrition found that bread made from wheat triggers a greater insulin response than rye bread does. Finnish researchers at the University of Kupio compared the effects of eating refined wheat bread with endosperm rye bread, traditional rye bread and high fiber rye bread on several markers of blood sugar control including plasma glucose, insulin, glucose-dependent insulinotropic polypeptide (GIP), glucagon-like peptide 1 (GLP1), and serum C-peptide in 19 healthy post-menopausal women. (GIP and GLP1 are hormones secreted within the gastrointestinal tract during meals that boost the effects of insulin; C-peptide is a marker of insulin secretion.) All of these markers were evaluated in blood samples taken both before and after the women ate each of the breads. Results showed that after the women had eaten any of the rye breads, their insulin, GIP and C-peptide responses were significantly lower than after they ate wheat bread. Among the different rye breads, however, no significant differences were seen in insulin and C-peptide response despite their varying levels of fiber. Researchers felt this lower after-meal insulin response could, therefore, not be attributed only to the fiber content of the rye breads, but was also due to the fact that the starch granules in rye bread form a less porous and mechanically firmer matrix than in wheat bread. This would translate into a much greater particle size being swallowed when rye bread is eaten compared to wheat, which would slow the rate at which the starch could be digested into sugar.
FIBER FIGHTS DIABETES & CARDIOVASCULAR DISEASE & PROMOTES GASTROINTESTINAL HEALTH
In addition to its usefulness in weight reduction, fiber, like that found in rye, has been shown to be useful for a number of different conditions. One of the most important properties of fiber is its ability to bind to toxins in the colon and then remove them from the body. When it binds to cancer-causing chemicals, fiber helps protect the cells of the colon from damage. This is one reason why a high-fiber diet has been shown to prevent colon cancer. When fiber binds to bile salts in the intestines and removes them from the body, the body is forced to make more bile salts. This is good, because the body must break down cholesterol to make bile. This explains why a good intake of fiber can help to lower high cholesterol levels.
Due to their high-fiber content, whole rye foods can help to prevent high blood sugar levels in diabetic patients, thereby helping with blood sugar control.
WHOLE GRAINS & RYE PROVIDE SIGNIFICANT CARDIOVASCULAR BENEFITS
Eating a serving of whole grains, such as rye, at least six times each week is an especially good plan for postmenopausal women with high cholesterol, high blood pressure or other signs of cardiovascular disease (CVD).
Heart failure is the leading cause of hospitalization among the elderly in the United States. Success of drug treatment is only partial (ACE inhibitors and beta-blockers are typically used; no evidence has found statins safe or effective for heart failure), and its prognosis remains poor. Follow up of 2445 discharged hospital patients with heart failure revealed that 37.3 percent died during the first year, and 78.5 perent died within 5 years. (Arch Intern Med. 2007 Mar 12;167(5):490-6.;Eur Heart J. 2006 Mar;27(6):641-3.)
Since consumption of whole grain products and dietary fiber has been shown to reduce the risk of high blood pressure and heart attack, Harvard researchers decided to look at the effects of cereal consumption on heart failure risk and followed 21,376 participants in the Physicians Health Study over a period of 19.6 years. After adjusting for confounding factors (age, smoking, alcohol consumption, vegetable consumption, use of vitamins, exercise, and history of heart disease), they found that men who simply enjoyed a daily morning bowl of whole grain (but not refined) cereal had a 29 percent lower risk of heart failure. (Arch Intern Med. 2007 Oct 22;167(19):2080-5.)
LIQNANS PROTECT AGAINST HEART DISEASE
One type of phytonutrient especially abundant in whole grains such as rye are plant lignans, which are converted by friendly flora in our intestines into mammalian lignans, including one called enterolactone that is thought to protect against breast and other hormone-dependent cancers as well as heart disease. In addition to whole grains, nuts, seeds and berries are rich sources of plant lignans, and vegetables, fruits, and beverages such as coffee, tea and wine also contain some. When blood levels of enterolactone were measured in over 800 postmenopausal women in a Danish study published in the Journal of Nutrition, women eating the most whole grains were found to have significantly higher blood levels of this protective lignan. Women who ate more cabbage and leafy vegetables also had higher enterolactone levels.
RYE TO EASE MENOPAUSAL SYMPTOMS
Rye Can Ease Your Ride Through Menopause While Helping Prevent Breast Cancer - Another situation in which rye may be helpful is menopause. Rye contains a type of lignan that has phytoestrogenic activity. In the body, phytoestrogens act a little like natural estrogens, and although their effect is much much weaker, they can help normalize estrogenic activity. For some women, the phytoestrogens in rye are just strong enough to help prevent or reduce uncomfortable symptoms that may accompany menopause, like hot flashes, which are thought to be due to plummeting estrogen levels. On the other hand, when too much estrogen is around, rye's lignans, by occupying estrogen receptors, block out the much more powerful human estrogens, causing a lowering in estrogenic activity, and providing potential protection against breast cancer.
MoonDragon's ObGyn-Women's Health: Menopause Information Index
ANTI-CANCER ACTIVITY OF RYE & WHOLE GRAINS
Researchers have reported anti-cancer activity is equal to or even higher than that of vegetables and fruits: Research reported at the American Institute for Cancer Research (AICR) International Conference on Food, Nutrition and Cancer, by Rui Hai Liu, M.D., Ph.D., and his colleagues at Cornell University shows that whole grains, such as rye, contain many powerful phytonutrients whose activity has gone unrecognized because research methods have overlooked them. Despite the fact that for years researchers have been measuring the antioxidant power of a wide array of phytonutrients, they have typically measured only the "free" forms of these substances, which dissolve quickly and are immediately absorbed into the bloodstream. They have not looked at the "bound" forms, which are attached to the walls of plant cells and must be released by intestinal bacteria during digestion before they can be absorbed.
Phenolics, powerful antioxidants that work in multiple ways to prevent disease, are one major class of phytonutrients that have been widely studied. Included in this broad category are such compounds as quercetin, curcumin, ellagic acid, catechins, and many others that appear frequently in the health news. When Dr. Liu and his colleagues measured the relative amounts of phenolics, and whether they were present in bound or free form, in common fruits and vegetables like apples, red grapes, broccoli and spinach, they found that phenolics in the "free" form averaged 76 percent of the total number of phenolics in these foods. In whole grains, however, "free" phenolics accounted for less than 1 percent of the total, while the remaining 99 percent were in "bound" form. In his presentation, Dr. Liu explained that because researchers have examined whole grains with the same process used to measure antioxidants in vegetables and fruits—looking for their content of "free" phenolics"—the amount and activity of antioxidants in whole grains has been vastly underestimated.
Despite the differences in fruits', vegetables' and whole grains' content of "free" and "bound" phenolics, the total antioxidant activity in all three types of whole foods is similar, according to Dr. Liu's research. His team measured the antioxidant activity of various foods, assigning each a rating based on a formula (micromoles of vitamin C equivalent per gram). Broccoli and spinach measured 80 and 81, respectively; apple and banana measured 98 and 65; and of the whole grains tested, corn measured 181, whole wheat 77, oats 75, and brown rice 56.
Dr. Liu's findings may help explain why studies have shown that populations eating diets high in fiber-rich whole grains consistently have lower risk for colon cancer, yet short-term clinical trials that have focused on fiber alone in lowering colon cancer risk, often to the point of giving subjects isolated fiber supplements, yield inconsistent results. The explanation is most likely that these studies have not taken into account the interactive effects of all the nutrients in whole grains - not just their fiber, but also their many phytonutrients. As far as whole grains are concerned, Dr. Liu believes that the key to their powerful cancer-fighting potential is precisely their wholeness. A grain of whole wheat consists of three parts—its endosperm (starch), bran and germ. When wheat - or any whole grain - is refined, its bran and germ are removed. Although these two parts make up only 15 to 17 percent of the grain's weight, they contain 83 percent of its phenolics. Dr. Liu says his recent findings on the antioxidant content of whole grains reinforce the message that a variety of foods should be eaten good health. "Different plant foods have different phytochemicals," he said. "These substances go to different organs, tissues and cells, where they perform different functions. What your body needs to ward off disease is this synergistic effect—this teamwork—that is produced by eating a wide variety of plant foods, including whole grains."
FIBER PROTECTION AGAINST PREMENOPAUSAL BREAST CANCER
Fiber from Whole Grains and Fruit Protective against Breast Cancer - When researchers looked at how much fiber 35,972 participants in the UK Women's Cohort Study ate, they found a diet rich in fiber from whole grains, such as rye, and fruit offered significant protection against breast cancer for pre-menopausal women. (Cade JE, Burley VJ, et al., International Journal of Epidemiology). Pre-menopausal women eating the most fiber (greater than >30 grams daily) more than halved their risk of developing breast cancer, enjoying a 52 percent lower risk of breast cancer compared to women whose diets supplied the least fiber (less than 20 grams/day).
Fiber supplied by whole grains offered the most protection. Pre-menopausal women eating the most whole grain fiber (at least 13 g/day) had a 41 percent reduced risk of breast cancer, compared to those with the lowest whole grain fiber intake (4 grams or less per day). Fiber from fruit was also protective. Pre-menopausal women whose diets supplied the most fiber from fruit (at least 6 grams per day) had a 29 percent reduced risk of breast cancer, compared to those with the lowest fruit fiber intake (2 grams or less per day).
FIBER PROTECTION AGAINST POSTMENOPAUSAL BREAST CANCER
Results of a prospective study involving 51,823 postmenopausal women for an average of 8.3 years showed a 34 percent reduction in breast cancer risk for those consuming the most fruit fiber compared to those consuming the least. In addition, in the subgroup of women who had ever used hormone replacement, those consuming the most fiber, especially cereal fiber, had a 50 percent reduction in their risk of breast cancer compared to those consuming the least. (Int J Cancer. 2008 Jan 15;122(2):403-12.)
Fruits richest in fiber include apples, dates, figs, pears and prunes. When choosing a high fiber cereal, look for whole grain cereals as they supply the most bran (a mere 1/3rd cup of bran contains about 14 grams of fiber). Rye is exceptionally high in fiber. One-third cup of rye provides more than one-third of your RDI for fiber. Try cooked rye flakes or cooked rye berries as an alternative to hot oatmeal for breakfast or enjoy the rich, hearty taste of rye bread with your soup or as the bread for your sandwich.
CHILDHOOD ASTHMA - WHOLE GRAINS & FISH PROTECTION
According to the American Lung Association, almost 20 million Americans suffer from asthma, which is reported to be responsible for over 14 million lost school days in children, and an annual economic cost of more than $16.1 billion. Increasing consumption of whole grains and fish could reduce the risk of childhood asthma by about 50 percent, suggests the International Study on Allergy and Asthma in Childhood (Tabak C, Wijga AH, Thorax).
The researchers, from the Dutch National Institute of Public Health and the Environment, Utrecht University, University Medical Center Groningen, used food frequency questionnaires completed by the parents of 598 Dutch children aged 8-13 years. They assessed the children's consumption of a range of foods including fish, fruits, vegetables, dairy and whole grain products. Data on asthma and wheezing were also assessed using medical tests as well as questionnaires. >br?>br? While no association between asthma and intake of fruits, vegetables, and dairy products was found (a result at odds with other studies that have supported a link between antioxidant intake, particularly vitamins C and E, and asthma), the children's intake of both whole grains and fish was significantly linked to incidence of wheezing and current asthma.
In children with a low intake of fish and whole grains, the prevalence of wheezing was almost 20 percent, but was only 4.2 percent in children with a high intake of both foods. Low intake of fish and whole grains also correlated with a much higher incidence of current asthma (16.7 percent). compared to only a 2.8 percent incidence of current asthma among children with a high intake of both foods.
After adjusting results for possible confounding factors, such as the educational level of the mother, and total energy intake, high intakes of whole grains and fish were found to be associated with a 54 and 66 percent reduction in the probability of being asthmatic, respectively.
The probability of having asthma with bronchial hyperresponsiveness (BHR), defined as having an increased sensitivity to factors that cause narrowing of the airways, was reduced by 72 and 88 percent when children had a high-intake of whole grains and fish, respectively. Lead researcher, CoraTabak commented, "The rise in the prevalence of asthma in western societies may be related to changed dietary habits." The Standard American Diet is sorely deficient in the numerous anti-inflammatory compounds found in fish and whole grains, notably, the omega-3 fats supplied by cold water fish and the magnesium and vitamin E provided by whole grains. One caution: wheat may need to be avoided as it is a common food allergen associated with asthma.
CONCERNS - RYE & GLUTEN GRAINS
Rye is a member of a non-scientifically established grain group traditionally called the "gluten grains." The idea of grouping certain grains together under the label "gluten grains" has come into question in recent years as technology has given food scientists a way to look more closely at the composition of grains. Some healthcare practitioners continue to group wheat, oats, barley and rye together under the heading of "gluten grains" and to ask for elimination of the entire group on a wheat-free diet. Other practitioners now treat wheat separately from these other grains, including rye, based on recent research. Wheat is unquestionably a more common source of food reactions than any of the other "gluten grains," including rye. Although you may initially want to eliminate rye from your meal planning if you are implementing a wheat-free diet, you will want to experiment at some point with re-introduction of this food. You may be able to take advantage of its diverse nutritional benefits without experiencing an adverse reaction. Individuals with wheat-related conditions like celiac sprue or gluten-sensitive enteropathies should consult with their healthcare practitioner before experimenting with any of the "gluten grains," including rye.
Rye is an excellent source of manganese and a good source of dietary fiber, selenium, phosphorus, magnesium, and protein. It also contains lignan phytonutrients.
GERMAN RYE BREAD RECIPE #1
A delicious, hearty homemade rye bread. It goes great with corned beef, swiss cheese, mustard and sauerkraut.
Ingredients:2 (0.25 ounce) packages active dry yeast
1/2 cup warm water (110°F)
1-1/2 cups lukewarm milk
2 tablespoons white sugar
1 teaspoon salt
1/2 cup molasses
2 tablespoons butter
3-1/4 cups rye flour
2-1/2 cups bread flour
Instructions:
1.Dissolve yeast in warm water.
2.In a large bowl combine milk, sugar, and salt. Use a mixer to beat in molasses, butter, yeast mixture, and 1 cup of rye flour.
3.Use a wooden spoon to mix in the remaining rye flour. Add white flour by stirring until the dough is stiff enough to knead.
4.Knead 5 to 10 minutes, adding flour as needed. If the dough sticks to your hands or the board add more flour.
5.Cover dough and let rise 1 to 1-1/2 hours or until double.
6.Punch down dough and divide to form two round loaves. Let loaves rise on a greased baking sheet until double, about 1-1/2 hours.
7.Preheat oven to 375°F. Bake for 30 to 35 minutes.
SWEDISH RYE BREAD (VORT LIMPA) RECIPE #2
2-1/2 cups warm water (110 to 115°F)
2 packages dry yeast
1 tablespoon salt
1/4 cup molasses
1/2 cup light brown sugar, packed
1/4 cup butter
2 tablespoons grated orange peel
1 teaspoon anise seed, crushed
4 cups unsifted rye flour
4-1/2 cups unsifted all-purpose flour
Cornmeal
2 tablespoons melted butter
Instructions:
Dissolve yeast in warm water and stir until dissolved. Add salt, molasses, sugar, butter, orange peel, anise seed and rye flour. Beat until a smooth batter. Gradually add white flour; mix until dough leaves sides of bowl. Sprinkle pastry board with flour and knead dough until smooth. Place in a large greased bowl; cover with towel and let rise in warm place for 1-1/2 hours. Grease large baking sheet, sprinkle with cornmeal. Punch dough down; divide in half for 2 round loaves or fourths for 4 oval loaves. Shape into loaves and place on baking sheet. Cover with towel and let rise 1 to 1-1/2 hours.
Bake in middle shelf 30-35 minutes at 375°F. Cover with foil for last 10 minutes to avoid overbrowning. Remove from oven, cool 5 minutes, brush with melted butter. Remove to wire rack to complete cooling.
This is a delicious sweet rye bread is the perfect bread to compliment any cold cut sandwich. It is even more fantastic toasted - a wonderful, aromatic bread!
Makes 2 large or 4 small loaves.
DANISH RYE BREAD RECIPE #3
Ingredients:1 cup boiling water
1/2 cup mixed seeds (sunflower, crushed rye, pumpkin)
1 tablespoon molasses
1 tablespoon salt
1 cup buttermilk
2/3 cup stout beer
2 tablespoons active-dry yeast
2-1/2 cups rye flour
1 cup all-purpose flour
1/2 cup whole-wheat flour
1/4 cup (1/2 stick) butter, melted
Instructions:
1. In a large bowl, pour the boiling water over the mixed seeds. Set aside for 15 minutes to soften the seeds.
2. To the bowl, add the molasses, salt, buttermilk, beer and yeast. Stir to combine. Stir in the rye flour completely to form a smooth, runny dough. Cover the bowl with a towel or plastic wrap and set aside until puffed, bubbly and doubled in volume, about 1 hour depending on the temperature of the kitchen.
3. Slowly stir in the all-purpose and whole-wheat flour, and continue stirring until thoroughly combined to form a loose dough. Cover the bowl loosely with plastic wrap and place in the refrigerator to rise overnight.
4. Remove the dough and divide it evenly between 2 buttered 9-by-5-inch baking pans. The dough will still be very soft and will need to be spooned into the pans. Gently smooth the top of the dough. (It will be very sticky, do this the best you can.)
5. Loosely cover the pans with a towel or plastic wrap, and set aside in a warm place until doubled, about 2 to 3 hours depending on the temperature of the kitchen).
6. Heat the oven to 400°F. When the dough is doubled, prick the dough: Dip a chopstick or skewer into water and prick holes across the surface of the dough, about 1 inch apart, making sure to prick all the way through the dough. Pour the melted butter evenly over the dough.
RELATED RECIPE & INFORMATION LINKS
CD Kitchen: Rye Bread Recipes
Eastern European Food: Rye Bread Recipes
VersaGrain: Rye Bred Recipes
Cooks.com: Bread Recipes
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