Rye bran, obtained during the processing of rye, is a rich source of fiber, vitamins, and minerals:
- B vitamins – important for metabolism and maintaining energy levels;
- Magnesium – helps relax muscles and improves heart function;
- Zinc – supports the immune system and aids in wound healing.
They not only promote better digestion but also help maintain cardiovascular health and may play a role in controlling blood sugar levels.
Nutritional Value
In 100 grams of rye bran, there are:
- Calories: about 250 kcal
- Protein: 15 g
- Fat: 5 g
- Carbohydrates: 65 g
- Fiber: 40 g
The glycemic index of rye bran is approximately 30, making it suitable for consumption in moderate amounts even on a keto diet.
The glycemic load for 100 grams is about 20.
Consumption Recommendations:
Portions: limit rye bran intake to 1-2 tablespoons per day.
Combination: use rye bran in combination with other low-carb and high-fat foods to balance the overall carbohydrate intake.
