Unlike wheat flour, rye flour has a lower glycemic index, making it a preferred option for people monitoring their blood sugar levels.
Rye flour contains soluble fibers (about 15% of its composition), which help maintain digestive health and contribute to normalizing blood sugar levels.
Additionally, rye flour is rich in vitamins and minerals such as magnesium, phosphorus, and B vitamins. These substances play a vital role in metabolism and maintaining the nervous system.
Nutritional Value
- Calories: about 335 kcal per 100 g
- Protein: 10-12 g
- Fat: 2-3 g
- Carbohydrates: 70-75 g
Rye flour has a glycemic index that varies from 50 to 65.
Glycemic load (GL) is also significant, so it is recommended to combine it with protein and fat-rich foods to reduce the overall impact on blood sugar levels.
Overall, while rye flour is considered a healthier alternative to white flour, it is not an ideal choice for a keto diet. It contains more carbohydrates than needed to maintain ketosis.
Including rye flour in a keto diet may be justified in rare cases, but it is better to focus on low-carb alternatives such as almond or coconut flour.
Interesting Facts About Rye Flour
Health Benefits. Rye flour contains more fiber and beneficial micronutrients than wheat, making it more suitable for dietary nutrition.
Sourdough. Rye flour is a key ingredient in sourdough, which gives bread a unique flavor and texture due to the fermentation process.
Long Shelf Life. Rye flour has a longer shelf life compared to wheat flour due to its natural preserving properties.
Lower Glycemic Index. Consuming rye flour may help regulate blood sugar levels as it has a low glycemic index.
Variety of Types. There are several types of rye flour, including light, dark, and whole grain, each with its unique characteristics and uses.
Environmental Benefits. Rye can grow in less fertile soils and requires fewer fertilizers, making it a more environmentally friendly crop compared to wheat.
Probiotic Properties. Bread made from rye flour, especially when prepared with sourdough, contains probiotic bacteria that are beneficial for digestion.
Substitution options in recipes
Whole grain flour. Plus 2% apple cider vinegar. The taste of whole grain is closer to wheat; the vinegar mimics the sourness of rye and activates the gluten. In yeast dough, reduce the rise by 10%.
Flaxseed flour. For 3 cups of flour: 1 cup of psyllium + 1 teaspoon of apple cider vinegar (per 100 g of the mixture). Flax gives a nutty flavor and dark color, psyllium retains moisture, and vinegar adds a characteristic rye sourness. In unleavened bread, the reaction between baking soda and vinegar helps with rising.
