Rye

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.

History

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. It was first grown in this manner in Germany. Rye is thought to have originated from a wild species that grew as weeds among wheat and barley fields.

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.

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.

Nutritional Profile

Rye is an excellent source of manganese and a good source of dietary fiber, selenium, phosphorus, magnesium, and protein. It also contains lignan phytonutrients.

Rye's Fiber Promotes Weight Loss

Rye is a good source of fiber, which 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 capacity and quickly give a feeling a fullness and satiety, making rye bread a real help for anyone trying to lose weight. A cup of cream of rye cereal provides 17.3% of the daily value for fiber.