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Q&A with Australian Health Practitioners
Which is healthier - rye bread or wholegrain?
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Stacey Bryden
Dietitian, Exercise Scientist, Nutritionist
No current information. View Profile
Actually, it depends very much on the brand!
The preferable options are breads which are:- low GI (look for the symbol on the packaging), as these will be digested more slowly and subsequently result in stable blood sugar levels and more sustained energy release; and
- high fibre (greater than 5 g per serve), since this can potentially assist healthy cholesterol levels and weight management; and
- low sodium (preferably less than 300 mg per serve, although this can be very difficult to achieve with breads), to promote optimal blood pressure levels and healthy arteries.
Wholegrain breads typically fulfil the first two of the above criteria, since the grains are fibrous and are digested slowly in the body. However, some rye breads are also high fibre and low GI - it depends on the level of processing. An example of a good low GI rye bread is Burgen Rye, which is also one of the lowest sodium options at 325 mg per serve.
The best advice is to check the nutrition label for the above guidelines and look for the low GI symbol. Hope this helps!Report this post
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- low GI (look for the symbol on the packaging), as these will be digested more slowly and subsequently result in stable blood sugar levels and more sustained energy release; and
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Mark Surdut
Dietitian
Leading Melbourne Accredited Practising Dietitian -Mark Surdut APD AN. Mark runs a practise in North Caulfield with expertise in Medical Nutrition Therapy. Mark has a … View Profile
to add…
thanks Stacey, the above is certainy accurate..
i remind everyone though, that what is healthy for many, is sometimes ‘harmful’ to others. Well harmful may be too strong a word. But there are many folk presenting with the (somewhat fashionale diagnosis) of Fructose or FODMAP malabsorbtion., which despite all the negative press it receives., is allowing many folk with sensitive tummies to lead more normal lives. and sadly wheat and tye products, especially the breads, are one of the more common offendors.
Cheers
MS
thenutritionist
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Melissa Adamski
Dietitian, Nutritionist
I am an Accredited Practising Dietitian (APD) with over 15 years’ experience working as a dietitian – advising both businesses and patients. I am founder … View Profile
Thanks Stacey and Mark- completely agree with you both! Id also like to add it depends on what your health goals are as well- eg some rye breads are higher GI than other rye breads and some wholegrain breads. So if blood sugar levels are a concern or you consume high amounts of bread then focusing on a lower GI type of rye or wholegrain may be beneficial. But as I mentioned it depends on your health goals and health needs- a dietitian can help with advice on foods best for your health goals.
Melissa Adamski
Nutted Out Nutrition
www.nuttedoutnutrition.com.auReport this post
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Peta Adams
Dietitian
I am an Accredited Practising Dietitian locally born and working within the Riverina.I have a passion for helping people to achieve their nutrition goals, coaching … View Profile
I agree with you totally Melissa.
If you enjoy Rye bread opt for Burgen Rye which has a Gi of 51 or for an even lower GI bread the Mixed grain or Oats/honey and Barley Burgen Bread has a GI of 31.
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