Rye is good article plus my rant on how we use words like ‘rye’

Something I stumbled onto in web via Natural News Science pages:

Disclaimer: as with anything posted here, I don’t necessarily approve/agree with everything, but offer it as food for thought in these matters here discussed involving food/nutrition etc.

At bottom I offer a couple of comments, but first the article:

Consumption of rye linked to weight control and vigorous health

by Carolanne Wright

(NaturalNews) Rye is more than a flavorful ingredient in baking; research shows that this humble grain packs a serious nutritional punch. Contributing to cardiovascular health, cancer prevention, and management of diabetes, rye is an important addition to the diet. Not only is this grain healthy, but it also has been found to promote weight control and digestive health when consumed as dark rye bread.

Rye is a grass that is a close relative to wheat and barley. It grows in poor soils and cold conditions which makes it an important staple food for Europeans. In fact, Russia and Poland are the world’s largest producers of this grain. Rye flour has a far lower gluten content than wheat and is excellent for use with a sourdough starter.

Rye is very nutrient dense, supplying high levels of iron, calcium, potassium and zinc as well as vitamin E and a variety of B vitamins. It is also a good source of protein and soluble fiber. Soluble fiber helps one to feel satisfied longer as it slows down the breakdown of carbohydrates and sugars. Rye contains ‘fructans’ (a type of fructose) as its main sugar source.

Rye has been shown to reduce heart disease and cancer risk while supporting diabetic health. Since rye is an outstanding source of cholesterol lowering soluble fiber, cardiovascular health is enhanced. This nutritious grain is also magnesium rich which helps control high blood pressure. Another advantage of rye is that it ferments in the gut, producing arabinoxylan, a short chain fatty acid. This in turn supports the immune system by triggering lymphocyte production while balancing blood sugar levels and lowering cholesterol. An article for Green Footsteps states, “Arabinoxylan is thought to act much like beta-glucan from oats. Beta-glucans are responsible for some of the heart-healthy attributes of oats and have a whole bundle of health benefits credited to them.”

Rye provides an abundance of lignans, a phytoestrogen that protects breast tissue from the cancer inducing effects of estrogen. Additionally, a study in Finland found that consuming rye bread offers protection against colon cancer. Rye binds to bile acids that may trigger this disease while safely eliminating them from the body. A separate Finnish study also found that consuming high fiber dark rye bread enhances insulin secretion while improving b cell function, which is positive news for diabetics. Moreover, it is a natural cure for constipation and hemorrhoids. For centuries, rye has been used to cleanse the stomach and intestines of impurities and parasites.

Research in Sweden found that rye can help with weight management. Volunteers who consumed rye bread for breakfast felt less hunger throughout the day than those who consumed whole grain wheat bread. Dark rye bread made with rye bran was found to be the most successful in reducing hunger. Researchers are unclear as to why rye suppresses the appetite more than wheat bread since both are excellent sources of fiber. One explanation may be that the fiber in rye bread has an unusually high water binding capacity that expands during digestion and produces a pronounced feeling of fullness.

Take pleasure in the many delicious virtues of whole grain rye and reap the bountiful health supporting benefits.

Sources for this article:

“All About Rye Flour, Rye Nutritional Benefits and Rye Production and Uses”, Green Footsteps. Retrieved on December 18, 2010 from, http://www.greenfootsteps.com/rye-flour.html

“High-fiber rye bread and insulin secretion and sensitivity in healthy postmenopausal women”, Katri S Juntunen, David E Laaksonen, Kaisa S Poutanen, Leo K Niskanen, and Hannu M Mykkanen, February 2003, The American Journal of Clinical Nutrition, Vol. 77, No. 2, 385-391.

“The Tasty Health Benefits of Rye Bread”, Kristie Leong MD, September 6, 2009, Associated Content. Retrieved on December 18, 2010 from, http://www.associatedcontent.com/article/211…

“Study finds rye bread at breakfast more filling”, September 3, 2009, The Los Angeles Times. Retrieved on December 20, 2010 from, http://www.newsday.com/news/health/study-fin…

“The Nutritional and Medicinal Uses of Rye Over the Centuries”, N. Soltys, May 12, 2009, Associated Content. Retrieved on December 20, 2010 from, http://www.associatedcontent.com/article/170… the_nutritional_and_medicinal_uses_pg2.html?cat=37

About the author

Carolanne enthusiastically believes if we want to see change in the world, we need to be the change. As a nutritionist, natural foods chef, and wellness coach, Carolanne has encouraged others to embrace a healthy lifestyle of organic living, gratefulness, and joyful orientation for over 13 years. Through her website www.Thrive-Living.com she looks forward to connecting with other like-minded people from around the world who share a similar vision.

ASH comments:

She doesn’t mention natural fermentation (‘sourdough’) except in passing. Personally I think this is a big mistake but one too commonly made these days. We have words and words have meanings and because they have meanings we think they give a clear picture. This is simply false. Back to Buddhism 101:

What is a river? The word is clear. The meaning is clear. But if you actually point at a river in front of you, it is always moving, never still. The clear meaning you have in your mind is not reflected in reality. There is no river as you conceive it, even though there is. This is not supposed to be mysterious hocus pocus, it’s a fact. Most modern medical science studies dead tissue, dead bodies in order to identify and categorise the parts. Or if not dead, then it isolates things in order to give them clear names, things like ‘blood cells’, ‘hormones’, ‘nerves’ and so forth. You can indeed identify such things, but just as with the word ‘river’ – which simply gives a name to something which is in constant flux and has no solid existens as such – you are merely naming a process, not a discrete (separate) thing.

And it’s not just that this ‘thing’ is a process in constant change. How can you separate the notion of ‘river’ from a situation which includes: terrain, including earth which supports the water in the ‘river’, and air around which gives space for such movement, and the rains and/or snows which give the ‘river’ it’s water contents, terrain again with higher elevations from which such waters flow, and vegetation in and around the ‘river’ which clean its waters, and wind which ruffles or disturbs its surfaces, and its various currents, including tidal flows influenced both by moon and rotation of earth. All these things – not to mention fishes and fishermen and children swimming – are part of the situation which altogether makes up what we can name as ‘river’ and moreover if you took any of the first conditions away (terrain, rains, air, sun, earth’s rotation etc. ) there would be no such thing to identify as ‘river’, therefore regarding it as a discrete, separate thing, although doable and understandable via our cognitive, conceptual process, is not – strictly speaking – accurate.

One could go so far as to say (and personally I would) that most of the so-called ‘fact-based scientific method’ is built on cognitive fallacies such as these, which in turn are exploited in our materialist, overly commercialised world today, which in turn is degraded our sense of natural environment and how to lead lives in accordance with that and our fundamental natures and potentials. (This is a big little issue, how we name and isolate, or perhaps rather freeze – things once we have named them!)

This is the same with most food ingredients, which we name – as in this case ‘rye’ – but in fact if you look closely, you won’t find any rye there. Rye is a grain which is in a continuous state of process, change, and moreover in terms of preparation and eating, how it is processed is at least as important – probably much more so – than simply what it is. Eating raw rye kernels – which is not hard to do when they are fresh, by the way – is very different from eating boiled rye, or rye mixed with wheat and fermented with single-strain sugar-fed yeast, or mixed with buckwheat and raised with natural sourdough cultures grown from yoghurt and apples, or sourdough cultures grown from the rye itself.

These things matter. They change the dynamic structure of the ‘rye’ on a cellular level. Not to mention a huge difference if it is boiled (as one can do, oatmeal style) or baked as in loaf of bread style.

Modern science, and in turn ‘nutritionists’ largely believe a fallacy: that by identifying and naming various bits and pieces of an organism, and analysing the chemical constitutuents (things like protein structures, carbohydrate structures, vitamins, phytonutrients, enzymes and so on) that they can therefore understand – or even chemically duplicate – their effects in isolation. You find out that oranges have lots of Vitamin C, for example, and leap to the conclusion that if you make an artificial chemical imitation of Vitamin C that it’s the same thing. It isn’t, the electro-magnetic fields on the subatomic and also crude cellular level are entirely different, the context is different, the substance is different, it goes from being part of a living, inter-related, organic matrix to an isolated, non-organic, non-living part, which although it is still connected somehow is far less vibrant, and certainly not the same thing.

In other words, just saying ‘rye is this and rye is that’ without qualifying what types of rye and how it is processed, is incomplete.

Why do I care about this? Because as an organic sourdough-only baker I am up against this all the time, this word-name business.

I mean: bread is bread right? ‘They’ (the new experts) say it is bad for you, right? It’s a major killer these days. What you make is called bread so even if you say it’s not the same as the supermarket stuff for $1.99, since both your stuff and that stuff is called bread, it’s basically the same.

That’s like saying that wild moose and discount hot dogs are the same because they rae both ‘meat’, or that Campbells canned ‘shepherd’s pie’ is the same as one made from scratch because they have the same name.

There is a huge amount of confusion about many things nowadays because people – some unscrupulously and many unwittingly – fool themselves and each other with overly hasty use of language. In this case, how the word ‘rye’ is used.

Here endeth the rant!

Except that: a following post will take a look at gluten in this same slightly deconstructive way, albeit I won’t do the looking but rather another author from the science.natural news site. http://www.greenmedinfo.com/blog/wheat-contains-not-one-23k-potentially-harmful-proteins

Comment 2: I think I read in Graham’s book on bread (written in late 1700’s I think) that rye is known as a good muscle builder, and that athletes in Scandinavia use it during training. Come to think of it, they didn’t talk of athletes back then so it must have been somewhere else I read it. My personal experience is that when I regularly eat the fresh-ground 100% rye loaf I sell, that the stomach feels better, along with bowels etc. Rye is very earthy and satisfying, also simple on the system, nutrient-dense, quick to break down, easy to absorb and also enzymatically stimulative and harmonious. It’s a very different animal, actually but until you try it 100% you can’t really tune into it that way.

If I were forced for whatever reason to only make one loaf, it would be the 100% fresh-ground rye. No question about it. But if it were not naturally fermented, I would have no interest at all.


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