Want to lose weight? Replace wheat with rye to shed extra kilos

Published on: 29 December 2021, 08:00 am IST

Rye grains have often been compared to wheat because of its appearance, but they may be more beneficial in weight loss than wheat.

Shifa Khan
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rye bread
Try switching to rye-based products. Image courtesy: Shutterstock

Due to its high nutritional value, rye is gaining popularity in modern culinary arts. You might not know but this unique grain that dates back to 400 BC, is a superfood. You may mistake a rye grain with wheat due to the strong resemblance in both, but look closer and you will know that rye has a pointier end than wheat! So, what makes it special?

Unlike wheat, this super grain can grow in adverse climatic conditions like extreme cold and drought. This tiny grain is loaded with healthy goodness. Rich in fibre, beta-glucans and less starch, this grain can beat all grains with its health benefits that you can reap. Not only this, rye is a powerhouse of antioxidants, phytonutrients, vitamins and minerals. It is an absolute winner, ain’t it?

foods with hidden sugar
Rye can be enjoyed guilt-free. Image courtesy: Shutterstock

In addition to its health benefits, a new research by Chalmers University of Technology, claims that eating whole grain rye products instead of refined wheat alternatives can offer worthwhile health benefits.

Rye can be better than wheat in terms of weight loss, claims study

The study published in the ‘Clinical Nutrition Journal’ is the largest study yet designed to evaluate the effects of particular types of grains on body weight and body fat. This is the first study to focus specifically on the weight loss qualities in rye.

The participants in the study were 242 overweight men and women between the ages of 30 and 70. They were randomly assigned daily amounts of refined wheat or whole-grain rye products with the same energy value. Along with the food, these participants also received the same general advice on healthy eating from a dietitian.

The study lasted for twelve weeks and the participants were examined at the start of the study, halfway through, and at the end of the study.

Also Read: What’s healthier: suji or whole wheat? Let’s settle the debate once and for all

Whole grains
Both wheat and rye have gluten! Image courtesy: Shutterstock

The takeaway:

According to Kia Nohr Iversen, a researcher at the Division of Food and Nutrition Science at the Chalmers University of Technology, “The results were clear – the participants who received rye products lost more weight overall, and their levels of body fat decreased compared to those who received wheat products.”

Although both the groups lost weight during the study, those who ate rye products lost an average of one kilogram more than those who ate wheat products.

Additional benefits of including rye in your diet

HealthShots reached out to popular nutritionist Kavita Devgan to know more about the wonders of rye. She said, “Rye and wheat have similar calories and they both have gluten. But rye has more fibre, delivers more satiety, its glycemic index is lower and it delivers more micronutrients compared to wheat. And so, in the long run, its consumption can aid weight loss.”

  1. This super grain is full of the good carbohydrates that can make you feel fuller than wheat or barley and promote weight loss.
  2. Being an excellent source of Vitamin E, rye helps in regulating the nervous system of the body.
  3. Eating rye contributes in improving the metabolism rate.
  4. Consuming rye prevents the accumulation of fats and keeps the body weight in control.
  5. Rye retains much more of its nutrients, since it is tougher to refine than wheat.
  6. If you’re a woman, rye should be a part of your diet because is known to reduce the risk of breast and colon cancer.

(With inputs from ANI)

Shifa Khan Shifa Khan

An aesthete and a skincare junkie, Shifa spends most of her time cooking delish food while wearing a sheet mask. At HealthShots, she creates high-octane content that can leave you all a little intrigued!

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