May improve heart health

Including rye bread in your diet may benefit your heart health in a variety of ways, since research has connected its consumption to reduced levels of heart disease risk factors. 8-week research in 40 adults, for example, evaluated the impact of ingesting 20% of their daily calories from rye or wheat bread on blood cholesterol levels. Researchers discovered that rye bread was more successful than wheat bread at lowering cholesterol levels in males, lowering total and LDL (bad) cholesterol by up to 14% and 12%, respectively.

This impact is most likely due to the high soluble fiber content of rye bread, which is an indigestible fiber that creates a gel-like material in your digestive tract and can assist eliminate cholesterol-rich bile from your blood and body. Regular soluble fiber consumption has been associated with a 5-10% reduction in total and LDL (bad) cholesterol in as little as 4 weeks, according to research.