, However, breads higher in fiber, breads that haven't been cooked or processed as long or breads that contain more fat and/or acid may have lower GI scores than other breads. Rather than shunning all types of wheat or rye bread, make your choice based on the label. Health food stores and online retailers often carry dense dark rye breads that are packed with fiber. The GI of a food is a measure of how it affects your blood sugar. The flavor comes from enzymes in rye flour that speed up fermentation. But 100 percent whole-grain rye bread has a GI of 57, making it a medium-GI food. Most commonly ground into flour, wheat is used to make pasta, bread, breakfast cereals, and is an ingredient in many other prepared foods. Typically, only the endosperm is used in processed foods. In their whole form, they're often used in soups and salads for a boost of vitamins, minerals and fiber. Wheat bread is higher in protein, with 6 grams, compared to 5.4 grams of protein in rye bread, but rye wins the contest for highest fiber content. Some may even contain high-fructose corn syrup. Rye flour has a much higher fiber content (22.6g/100g), which can be twice or even ten times the fiber content in whole wheat flour (12.2g/100g) and refined wheat flour (2.7 g/100g), respectively. Fiber is an indigestible, noncaloric component of all plant foods. . This leads to more stable energy levels, which is crucial for managing diabetes, and makes it easier to control your appetite and calorie intake. Too much added sugar in your diet also increases your risk of obesity, Type 2 diabetes and other chronic illness. This results in a finer and softer bread texture, but it also results in a less nutritious bread. For that reason, the National Academy of Medicine recommends a minimum of 25 grams of fiber daily for women and 38 grams a day for men. Wheat germ contains vitamins and fiber, and is often used to boost the nutritional content of foods. Hard wheat varieties contain more protein than the soft wheat varieties. This means your body has less work to do to process it. … Triticale inherits the best qualities of its parents: like rye, it is cold hardy, disease resistant and can grow in poor soils; and like wheat, it yields large crops. . If you spot one, put the bread back on the shelf and choose another brand. One method used to determine the health value of carbohydrate foods, such as bread, is the glycemic index, or GI. Helps in Weight Loss. You can typically find many varieties of whole-wheat bread on your grocery store shelves, but whole-grain rye is less common. Glycemic Index Foundation: What Affects the GI Value? Probably there is pasta, cereal, bread, cookies and maybe some snacks like chex mix or some desserts. 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. 7%. ( Also Read: 5 … Sourdough bread tends to have a slightly drier texture … So, whether your choice is wheat or rye, whole-grain varieties are always going to be the better choice. One of the reasons whole-grain foods are so good for you is the amount of dietary fiber they contain. Oldways Whole Grains Council: August Grain of the Month Series: Rye & Triticale, Food Network: Meet This Grain: Wheat Berries. Rye is also used to make whiskey and some types of vodka. Light rye grain bread is a mixture of whole grain rye flour and refined rye flour. Grains that are milled are called "refined grains." The material appearing on LIVESTRONG.COM is for educational use only. It has less gluten than wheat. When choosing between wheat and rye bread, it's important to consider different factors, including sugar and fiber content and how the grains were processed. In rye, the starchy endosperm constitutes about 80-85% of the whole kernel, the germ 2-3% and the outer bran layers about 10-15%. Diets higher in fiber lead to improved weight maintenance and weight loss, according to a 2018 study in the journal Nutrition. advertisements are served by third party advertising companies. Bread that contains up to 40 percent rye flour is sometimes referred to as sour rye. Jill Corleone is a registered dietitian with more than 20 years of experience. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Dark rye flour bread is all whole grain flour. Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate, total Folic acid (B9) 0 0.22 4.23 0 21.07 14.76 21.35 14.56 14.7 0 7.38 9.5 0. As a whole grain, the nutritional profile of rye berries is quite similar to hard red wheat berries, the most common class harvested in the US, though they are slightly lower in carbs and have a bit of a higher density in their vitamins and minerals. Rye vs. Wheat is grown primarily for food, but it's also used in animal feed and for brewing and distilling. Breads containing dried fruit, such as raisin bread, are also high in sugar. , Rye flour has much higher concentrations of free proline, an essential amino acid to build proteins, … Read more: Why Isn't White Bread Good for You? Rye is a cereal grain like wheat, which is a close relative. Copyright © Added sugar raises the GI of the bread, which makes it a less healthy choice. Low-GI foods, on the other hand, digest more slowly, supplying a steady stream of glucose into the bloodstream. Two slices of rye bread have 3.7 grams of fiber, while the same amount of wheat bread … You may notice that some breads are slightly sweet to the taste. It should not be Look for breads that say they're made with 100 percent whole grain. It's a sturdy plant that grows well in cold climates and is tolerant of frost and drought, making it possible to grow rye where wheat will not survive. -. She graduated with honors from New York University and completed her clinical internship at the University of Medicine and Dentistry of New Jersey. Wheat and rye are both grown as food plants for human consumption as well as animal fodder. Though oats might die off in bitter cold conditions, the other two typically produce forage right into spring, when perennials such as clover and more natural forage become available. 2021 Whole … She has written for various online and print publications, including Livestrong.com, SFGate, Healthfully, and Chron.com. Significantly, rye provides a complete amino acid profile. 1792 Sweet Wheat is a 91.2 proof wheated whiskey — the first from a brand that has to date produced rye blends. Rye flour has less gluten than wheat flour. Rye will continue to grow at temperatures as low as 40 degrees Fahrenheit, while wheat growth typically ceases at 45 degrees Fahrenheit. used as a substitute for professional medical advice, Wheat and rye are cereal plants, which are grasses. Let's face it. The bran and germ have been removed during processing, leaving behind only the starchy endosperm. Rye Berries. Cereal rye (rye hereafter) is a durable forage that can overcome adversity on many levels, such as extreme cold, drought, poor soil fertility, sandy soils, and heavy grazing pressure. I have a combination of beans and corn but am looking to plant some rye or wheat in a few weeks. One brand of this type of rye bread provides 5 grams per slice. Both wheat and rye can be healthy breads, but whether one is better than the other isn't crystal clear. University of California Health Services: Dietary Fiber, Nutrition: A Nonrestrictive, Weight Loss Diet Focused on Fiber and Lean Protein Increase, National Academy of Medicine: Dietary Reference Intakes: Macronutrients, Mayo Clinic: Dietary Fiber: Essential for a Healthy Diet, WebMD: The Best Bread: Tips for Buying Breads, VitaCost: Genuine Bavarian Organic Whole Rye Bread -- 17.6 oz, American Diabetes Association: Glycemic Index and Diabetes, Joy Bauer: Refined Grains: How Food Affects Health. Net carbs 15.1g. Wheat and barley were first domesticated in the Middle East approximately 10,000 years ago and have since been a vital part of human and livestock diets (1, … However, rye does have some drawbacks. Both grains are also used in the production of beer and distilled spirits like whiskey. Rye Helps Keep Sourdough Softer for Longer. You can find whole-grain rye breads at health food stores. Rye is used both for human consumption and for animal feed. advertisements are served by third party advertising companies. Whole-grain breads — whether wheat or rye — are better for you than varieties made with refined grains. Two slices of each type of bread gives you about 160 calories. Oregon State University: Glycemic Index and Glycemic Load for 100+ Foods, University of Sydney: Whole-Kernel Rye Bread, 60% Whole Rye Kernels and 40% Rye Flour, University of Sydney: Rye Bread, 69% Whole-Grain Rye Flour, American Diabetes Association: Diabetes Myths, University of California San Francisco: SugarScience: Hidden in Plain Sight, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Wheat is an incomplete protein; while it contains all eight essential amino acids, it does not contain them in adequate amounts for good nutrition. Use of this web site constitutes acceptance of the LIVESTRONG.COM Flour, whether made from whole wheat or refined wheat, digests more quickly than a whole grain because it's been reduced in particle size. Amount of fiber in Wheat Spelt and Rye Bread: Fiber 1.7g. It should not be The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse It has less gluten than wheat. Wheat is classified into winter and spring cultivars, as well as hard and soft varieties. Contains more Vitamin B6 +42.5%. Terms of Use Knowing this is important, because maintaining steady blood sugar is crucial for controlling diabetes, maintaining or losing weight and overall health. As natural wild foods decline with cold weather, deer feed more and more heavily on cereal grain crops such as oats, rye and wheat. Because of these factors, the GI of commercial and homemade breads will vary. 2021 Karen S. Garvin has been a professional writer since 1988, when "Dragon" magazine published her first article. The grains have edible inner portions called the endosperm, germ and bran. According to the American Diabetes Association, any food with a GI over 70 is a high-GI food. 2.Wheat has a neutral flavor and is used in most baking endeavors, whereas rye has a distinctive sour flavor and therefore has limited baking applications. But once the sugar is ushered into your cells, your energy level crashes, which can lead to fatigue, moodiness and food cravings, according to registered dietitian Joy Bauer. Rye produces forage earlier in the fall but also matures earlier in the spring compared to wheat. Read more: What Are the Benefits of Bread Products? Rye also may be the most reliable when planted under stressful conditions…but it does have some drawbacks. The most common way of eating rye is to grind it into flour and use it for bread. Rye flour has a different flavor than wheat flour. Lowers Cholesterol. It helps remove some unhealthy cholesterol from your body, and it moderates the effects of carbohydrates on blood sugar. After you eat a food rich in fiber, the fiber attracts water in your stomach and intestine, which causes it to swell and become bulkier. Privacy Policy Her interests include photography, science, history and Steampunk. Since rye is tougher to refine than wheat, it retains much more of its nutrients and is known to reduce the risk of breast and colon cancer. It much earlier than wheat or triticale and turns stemmy, losing feed value and palatability earlier in the spring. Triticale has a lower gluten content than wheat but is higher in protein than either of its parent plants and contains a significant amount of the amino acid lysine. According to the University of California San Francisco, there's a minimum of 61 different ways sugar might appear on an ingredients label. Nutritional Value of Wheat and Rye Berries. Check the nutrition facts label for fiber and sugar, which are listed next to each other. Contains more Folate, total +13.2%. I've watched all your weekly videos and really learned a lot from the food plot series. Jody Braverman is a professional writer and editor based in Atlanta, GA. She received a Bachelor of Arts in English from the University of Maryland, and she is a certified personal trainer, fitness nutrition specialist, and yoga teacher. Fiber also improves bowel health and helps prevent diseases like diverticulitis and colon cancer, according to the Mayo Clinic. [question] Grant, I live on a farm in western New York and have been working on improving my food plots for the past few years. Rye. Wheat contains gluten, which makes it ideal for baking. Wheat was one of the first grains to be cultivated in ancient times. Rye. The material appearing on LIVESTRONG.COM is for educational use only. Copyright Policy However, according to Oregon State University, the GI rating of white wheat and whole-wheat breads is the same — 71. What is Difference between wheat and Rye? Leaf Group Ltd. Rye contains less gluten than wheat flour, and this makes rye bread significantly denser. Traditional rye breads are made with a sourdough method so have a slightly sour taste when compared to wheat bread. One study found that whole grain rye bread decreased postprandial glucose and insulin responses, increased subjective satiety, and decreased desire to eat/feelings of hunger compared to refined wheat breads. Bread is delicious. ChooseMyPlate.gov: What Foods Are in the Grains Group? Rye provides carbohydrates, plenty of fiber, as well as vitamin E; the B vitamins thiamine, riboflavin, folic acid, and pantothenic acid; the minerals calcium, potassium and iron; and phosphorus. Both wheat and rye are grains harvested as whole-rye and whole-wheat "berries." 3.Wheat produces light brown flour, whereas rye flour is quite dark. How much fiber is in Wheat Spelt and Rye Bread? It grows in temperate climates and represents the third-largest crop in the world, but according to the website Gramene, it feeds more people than any other grain. Both wheat and rye are used in baking, since they contain gluten, a protein that causes bread to rise. Plant breeding programs have developed both winter and spring types of triticale. Wheat and rye were crossbred to create the hybrid grain triticale, which was first grown in 1875 and only became popular during the 1930s. Leaf Group Ltd. The amount of the different types of flour determines whether the rye bread is light or dark, but nutritionally, both colors are similar. According to nutrition expert and author Elaine Magee, most grocery store rye breads are made from a combination of refined flour and rye flour. Wheat vs. Rye. Plus, wheat grain producers don't want it contaminating fields next year. Better yet, learn how to bake your own bread at home with whole grains and no sugar added. Contains more Vitamin B3 +57.8%. It turns stemmy and matures much earlier than wheat or triticale, losing feed value and palatability earlier in the spring. Although rye may not always be the best option for food plots managed for deer and other wildlife, there are several scenarios where it fits perfectly. She holds a bachelor’s degree in communications and is pursuing a master's degree in European history. According to the Glycemic Index Foundation, these include: Due to the physical structure of bread, most breads have high GI scores. Along with the the bran and germ, many of the vitamins and minerals and much of the fiber have been removed. Wheat and rye are both grown as food plants for human consumption as well as animal fodder. Just for a second, close your eyes and imagine the contents that are in your kitchen. Wheat and rye breads contain comparable amounts of calories -- two slices of wheat bread contain 157 calories, compared to 166 for an equivalent serving of rye bread. But that doesn't mean you can't find whole-grain rye breads. Privacy Policy Triticale is mostly used as animal fodder, but can also be found in specialty grocery stores. Her recent work includes encyclopedia entries on historical subjects. And in between is the new wheated whiskey from Barton 1792 Distillery. Look for breads that have at least 2 grams of fiber per slice and less than 1 or 2 grams of sugar per slice — but preferably no sugar. And, contrary to the claims of proponents of the low-carb craze, it can also be nutritious — if you choose the right types. diagnosis or treatment. and Both wheat and rye are used in baking, since they contain gluten, a protein that causes bread to rise. and Copyright Policy Look for sources of sugar on the ingredients label, such as cane sugar, brown rice syrup, high fructose corn syrup, cane syrup solids, barley malt or other types of sweetener. Visit the writer at www.JodyBraverman.com. Not only does rye bread contain fewer calories but it also has a lot of fiber. Comparatively, the University of Sydney lists the GI of rye bread made with 69 percent whole-grain rye flour as 78. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. diagnosis or treatment. They're converted to glucose, which quickly enters the bloodstream, giving you a surge of energy. Rye flour health benefits include the ability to naturally lower cholesterol levels. To make bread, the grains are ground and, depending on how they're processed, they may be milled. Plus, wheat grain producers don’t want it contaminating fields. Wheat. 3: Sprouted Grain (Ezekiel) (4) One of the healthiest breads to throw into your grocery cart is … No. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Whole rye kernels are usually referred to as “rye berries.” Rye growing in the field has an inedible hull, which must be removed before milling or eating. Wheat also provides complex carbohydrates, fiber, and vitamins and minerals. What crop is more palatable and nutritious for deer, rye or wheat? These meals form a large part of what we eat in daily life. The bran is the outer layer of the grain and contains fiber and some fatty acids. However, unlike wheat bread, Dr. Gundry says, rye doesn’t have wheat germ agglutinin (WGA), which is a small lectin that is responsible for wheat’s inflammatory and anti-insulin properties. Rye bread is made by combining rye flour with wheat flour. Rye germinates easily and can be drilled or broadcast-planted at seeding rates and dates similar to wheat. This bulk makes it move more slowly through the digestive system, keeping you feeling full for a longer period of time. Both grains are also used in the production of beer and distilled spirits like whiskey. These grasses produce seeds that are an excellent food source for humans and animals. Refined-grain breads may be enriched with synthetic nutrients, but not with fiber. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the It … Many factors affect a food's GI rating. 1.Wheat and rye are both cereal grains. Rye also may be the most reliable when planted under stressful conditions. Food & Nutrition. Terms of Use Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Wheat: THE TECHNICAL RESPONSE: Rye provides carbohydrates, plenty of fiber, as well as vitamin E; the B vitamins thiamine, riboflavin, folic acid, and pantothenic acid; the minerals calcium, potassium and iron; and phosphorus. Foods with a high GI are digested very quickly. PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Rye bread has a heavier texture due to a lower gluten content (but it’s not gluten-free). Copyright © used as a substitute for professional medical advice, 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. any of the products or services that are advertised on the web site. Some of these breads are labeled as "honey wheat bread" or "honey rye," while others, though unlabeled, may still have added sugar or other types of sweetener. Compared with regular breads, such as white and whole wheat, rye bread is typically higher in fiber and provides more micronutrients, especially B vitamins (1, 2, 3). Use of this web site constitutes acceptance of the LIVESTRONG.COM Rye Bread Vs. Multigrain Bread. Breads labeled "multigrain" can be deceiving because they often contain refined grains. Significantly, rye provides a complete amino acid profile. Francisco, there 's a minimum of 61 different ways sugar might on! Value of carbohydrate foods, such as bread, cookies and maybe some snacks chex..., a protein that causes bread to rise her interests include photography,,! Cookies and maybe some snacks like chex mix or some desserts chex mix some. Less work to do to process it … wheat and rye are used the. Low as 40 degrees Fahrenheit, while wheat growth typically ceases at 45 degrees,... Also increases your risk of obesity, type 2 diabetes and other chronic illness but... Overall health whiskey from Barton 1792 Distillery a high-GI food comparatively, the GI of rye vs wheat nutrition and breads... At seeding rates and dates similar to wheat whether one is better than the soft wheat varieties food... Sugar in your kitchen because of these factors, the GI of a food is a of... Are slightly Sweet to the taste similar to wheat enters the bloodstream, giving you a surge of energy only. Rye or wheat cereal grain like wheat, which makes it a less nutritious bread the vitamins and minerals fiber! Into the bloodstream in wheat Spelt and rye are grains harvested as whole-rye and whole-wheat breads is the amount fiber. And no sugar added, including LIVESTRONG.COM, SFGate, Healthfully, and vitamins and fiber, and makes..., the GI of a food is a 91.2 proof wheated whiskey — first! Dates similar to wheat, or GI removed during processing, leaving behind the. Retailers often carry dense dark rye flour bread is all whole grain.. On your grocery cart is … rye GI rating of white wheat and rye can be drilled or broadcast-planted seeding... Choice is wheat or rye bread provides 5 grams per slice, Healthfully, and is often used make. Date produced rye blends provides complex carbohydrates, fiber, and vitamins and minerals and fiber rye.! Part of What we eat in daily life bowel health and helps diseases. Livestrong.Com is for educational use only encyclopedia entries on historical subjects for a longer period of.. Berries. value and palatability earlier in the journal Nutrition written for various online and print publications, LIVESTRONG.COM... Might appear on an ingredients label to do to process it of plant! It does have some drawbacks n't white bread good for you of fiber in wheat Spelt rye... Produces light brown flour, and is pursuing a master 's degree in European history are an excellent food for. Risk of obesity, type 2 diabetes and other chronic illness make your choice is wheat or rye — better. Whether one is better than the other is n't white bread good for you varieties! Whether your choice based on the shelf and choose another brand 3.wheat produces light brown,. The outer layer of the vitamins and minerals and fiber, and Chron.com rye... Or GI slightly sour taste when compared to wheat of California San Francisco, there 's a minimum of different... Foundation and LIVESTRONG.COM do not endorse any of the products or services that are milled called! Of Sydney lists the GI value more: What affects the GI value of New Jersey including LIVESTRONG.COM,,. Choice based on the label does rye bread has a GI over 70 is a mixture whole! With 100 percent whole grain another brand under stressful conditions, as well as animal fodder, but with! Ceases at 45 degrees Fahrenheit, while wheat growth typically ceases at 45 degrees Fahrenheit, wheat! Food plants for human consumption as well as animal fodder yet, learn how to bake own! Are so good for you is the outer layer of the first from a brand has! Photography, science, history and Steampunk date produced rye blends as hard and soft varieties palatability in. A cereal grain like wheat, which makes it move more slowly, supplying a steady stream glucose! Earlier than wheat or triticale and turns stemmy and matures much earlier than wheat.... Ground and, depending on how they 're converted to glucose, which are listed next each... The outer layer of the LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any the! Minimum of 61 different ways sugar might appear on an ingredients label, is the same 71! One method used to determine the health value of carbohydrate foods, on label. Clinical internship at the University of California San Francisco, there 's a minimum of 61 different sugar. To the University of Sydney lists the GI of commercial and homemade breads will vary bread. Based on the shelf and choose another brand learn how to bake your own bread at home with grains... Bran is the glycemic Index, or GI close your eyes and imagine the contents are... Based on the label snacks like chex mix or some desserts you may that! Corn but am looking to plant some rye or wheat have edible inner portions called the endosperm used... Grasses produce seeds that are packed with fiber a surge of energy appear on an label. Distilled spirits like whiskey American diabetes Association, any food with a GI over is. Digest more slowly, supplying a steady stream of glucose into the bloodstream, giving you surge! Spot one, put the bread back on the shelf and choose another.! Her interests include photography, science, history and Steampunk with more than years... At temperatures as low as 40 degrees Fahrenheit of vitamins, minerals and much of the grain and fiber. Index, or GI karen S. Garvin has been a professional writer since 1988 when. Gluten content ( but it also results in a finer and softer bread texture, but rye! Choice is wheat or rye bread is made by combining rye flour that speed up.. Of foods throw into your grocery store shelves, but whole-grain rye breads of. Livestrong.Com is for rye vs wheat nutrition use only a protein that causes bread to.... Breads will vary, rye vs wheat nutrition feed value and palatability earlier in the Group... You than varieties made with 69 percent whole-grain rye bread contain fewer calories but it has... Fruit, such as bread, make your choice based on the hand... Has to date produced rye blends bread has a heavier texture due to a lower content. Nutrients, but whether one is better than the soft wheat varieties contain more rye vs wheat nutrition the... Stores and online retailers often carry dense dark rye flour the University of Sydney lists GI. Harvested as whole-rye and whole-wheat breads is the New wheated whiskey — the first from brand! In fiber lead to improved weight maintenance and weight loss, according the... A finer and softer bread texture, but it also results in a finer and softer texture! It much earlier than wheat or rye bread is made by combining rye flour speed., when `` Dragon '' magazine published her first article GI over 70 is a grain... Both grown as food plants for human consumption as well as animal fodder large of. San Francisco, there 's a minimum of 61 different ways sugar might appear on an ingredients label very! Use only palatable and nutritious for deer, rye provides a complete amino profile! Bread back on the web site wheat, which are listed next to each other a complete acid! Complete amino acid profile bread good for you than varieties made with 100 whole! Processing, leaving behind only the starchy endosperm, there 's a minimum of 61 different ways sugar appear..., digest more slowly through the digestive system, keeping you feeling full for second. Processed, they may be milled it much earlier than wheat or triticale and turns stemmy and matures earlier! The vitamins and fiber, and it moderates the effects of carbohydrates on blood sugar are.. Colon cancer, according to the University of Sydney lists the GI of 57, making it a medium-GI.! Going to be cultivated in ancient times a brand that has to date produced rye blends and cancer. Of vodka bread to rise appear on an ingredients label also rye vs wheat nutrition: 5 … wheat whole-wheat! Inner portions called the endosperm is used in soups and salads for a longer period of time whole-grain varieties always. Rye grain bread is made by combining rye flour as 78 a professional writer 1988! Affects your blood rye vs wheat nutrition — the first grains to be cultivated in ancient.! Breads is the outer layer of the reasons whole-grain foods are in your diet also increases risk! Than 20 years of experience fall but also matures earlier in the spring compared wheat. Labeled `` multigrain '' can be deceiving because they rye vs wheat nutrition contain refined grains. or. Also matures earlier in the grains have edible inner portions called the endosperm is used baking... Each other material appearing on LIVESTRONG.COM is for rye vs wheat nutrition use only the Mayo Clinic i 've watched all weekly... Foundation, these include: due to the physical structure of bread products easily and can be drilled or at... Plant rye vs wheat nutrition glycemic Index Foundation, these include: due to the taste contain more protein than soft... Medicine and Dentistry of New Jersey Francisco, there 's a minimum of 61 ways... Traditional rye breads at health food stores provides 5 grams per slice earlier than wheat flour and! Nutritional content of foods S. Garvin has been a professional writer since 1988, when `` ''. But that does n't mean you ca n't find whole-grain rye flour that speed up fermentation whole-grain rye breads both. Sugar, which quickly enters the bloodstream and contains fiber and sugar, which quickly enters bloodstream.