May aid blood sugar control

Blood sugar control is critical for everyone, but it is especially vital for those with type 2 diabetes and those who are unable to make enough insulin, a hormone that regulates blood sugar levels. Rye bread contains various properties that can help with blood sugar management. For starters, it's high in soluble fiber, which slows carbohydrate and sugar digestion and absorption through the digestive tract, resulting in a more gradual rise in blood sugar levels. Rye bread also includes phenolic chemicals including ferulic acid and caffeic acid, which may block the release of sugar and insulin into the circulation, helping with blood sugar management even further.

A study of 21 healthy people, for example, discovered that eating a rye-based evening meal with extra resistant starch helped decrease the release of sugar and insulin into the system. It also increased satiety hormone levels, which kept people fuller for longer. Plain rye, on the other hand, had no effect on blood sugar levels while increasing feelings of fullness.