Rye Grain

Ryvita anyone?

It is also used for rye beer and rye bread. You can buy rye in its whole or cracked form, as flour or as flakes.

Rye flour contains many nutrients as it usually retains its germ and bran and so is a great flour to use in those lovely vegan baked goodies. Pumpernickel bread is made with rye flour and is typically heavier than most breads. This will be the case in most baking when using rye flour as it has a lower gluten content than wheat flour and contains a higher level of soluble fibre.

How do you use rye: Substitute some rye flour for wheat flour when baking. Try some rolled rye flakes as a breakfast porridge - just top off with some fruit or nuts. Substitute some rye bread (readily available in health food shops and supermarkets) for your usual brand.

How to cook rye: Rinse thoroughly (as always) and add one part rye to between 2 and 3 parts water or vegetable stock. Simmer for around an hour and a half. Or you can soak them overnight and simmer for around 40 minutes. For rye flakes, use around three parts water to one part of rye and simmer for around half an hour.

Nutrition: Rye is an excellent source of fibre which we need to keep the bowels in good working order, thereby helping to prevent bowel cancer and associated diseases.

Rye is also a good source of manganese which helps the body to utilise key dietary nutrients. Manganese also helps to maintain blood sugar levels - thereby making you feel less hungry. It also promotes thyroid health and helps to protect your cells from free radical damage, which helps to prevent cancer.

Rye contains good amounts of niacin (vitamin B3) which helps to lower cholesterol levels, stabilises your blood sugar levels and helps your body to process fats. Rye is also a good source of protein which we need for strong and healthy bones and teeth.

Rye provides a good amount of pantothenic acid (vitamin B5) which helps to turn carbs and fats into energy and supports adrenal gland health.

Rye

Refuse: 0%  
Scientific Name:  Secale cereale L.
NDB No: 20062 (Nutrient values and weights are for edible portion)

Nutrient	Units	1.00 X 1 cup ------- 169g
Proximates
Water	g	17.91
Energy	kcal	571
Energy	kJ	2390
Protein	g	17.47
Total lipid (fat)	g	2.75
Ash	g	2.65
Carbohydrate, by difference	g	128.20
Fiber, total dietary	g	25.5
Sugars, total	g	1.66
Sucrose	g	1.20
Glucose (dextrose)	g	0.27
Fructose	g	0.19
Lactose	g	0.00
Maltose	g	0.00
Galactose	g	0.00
Minerals
Calcium, Ca	mg	41
Iron, Fe	mg	4.44
Magnesium, Mg	mg	186
Phosphorus, P	mg	561
Potassium, K	mg	862
Sodium, Na	mg	3
Zinc, Zn	mg	4.48
Copper, Cu	mg	0.620
Manganese, Mn	mg	4.355
Selenium, Se	mcg	23.5
Vitamins
Vitamin C, total ascorbic acid	mg	0.0
Thiamin	mg	0.534
Riboflavin	mg	0.424
Niacin	mg	7.216
Pantothenic acid	mg	2.461
Vitamin B-6	mg	0.497
Folate, total    (1)	mcg	64
Folic acid	mcg	0
Folate, food	mcg	64
Folate, DFE	mcg_DFE	64
Choline, total	mg	51.4
Betaine	mg	246.9
Vitamin B-12	mcg	0.00
Vitamin B-12, added	mcg	0.00
Vitamin A, RAE	mcg_RAE	2
Retinol	mcg	0
Carotene, beta	mcg	12
Carotene, alpha	mcg	0
Cryptoxanthin, beta	mcg	0
Vitamin A, IU	IU	19
Lycopene	mcg	0
Lutein + zeaxanthin	mcg	355
Vitamin E (alpha-tocopherol)	mg	1.44
Vitamin E, added	mg	0.00
Vitamin D (D2 + D3)	mcg	0.0
Vitamin D	IU	0
Vitamin K (phylloquinone)	mcg	10.0
Lipids
Fatty acids, total saturated	g	0.333
4:0	g	0.000
6:0	g	0.000
8:0	g	0.000
10:0	g	0.000
12:0	g	0.000
14:0	g	0.003
16:0	g	0.314
18:0	g	0.010
Fatty acids, total monounsaturated	g	0.352
16:1 undifferentiated	g	0.012
18:1 undifferentiated	g	0.326
20:1	g	0.015
22:1 undifferentiated	g	0.000
Fatty acids, total polyunsaturated	g	1.296
18:2 undifferentiated	g	1.114
18:3 undifferentiated	g	0.183
18:4	g	0.000
20:4 undifferentiated	g	0.000
20:5 n-3 (EPA)	g	0.000
22:5 n-3 (DPA)	g	0.000
22:6 n-3 (DHA)	g	0.000
Fatty acids, total trans	g	0.000
Cholesterol	mg	0
Amino acids
Tryptophan	g	0.183
Threonine	g	0.488
Isoleucine	g	0.352
Leucine	g	0.951
Lysine	g	0.483
Methionine	g	0.259
Phenylalanine	g	0.735
Tyrosine	g	0.338
Valine	g	0.536
Arginine	g	0.767
Histidine	g	0.319
Alanine	g	0.684
Aspartic acid	g	0.946
Glutamic acid	g	3.877
Glycine	g	0.703
Proline	g	1.359
Serine	g	0.774
Other
Alcohol, ethyl	g	0.0
Caffeine	mg	0
Theobromine	mg	0

Footnotes:
1 Value based on the analysis of 5-methyltetrahydrofolate and tetrahydrofolate.

USDA National Nutrient Database for Standard Reference, Release 22 (2009)

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