Typically, rye bread is made out of rye flour. Sometimes it is formed with a combination of wheat and rye flour, to make the bread grow more effortlessly. Rye bread is healthier than wheat bread, and has lower net carbs than most other breads.
If you don’t have any rye bread, or rye flour, you aren’t out of options. There are multiple other types of bread that compare to rye in its health benefits.
Some of the healthiest substitutes for rye bread are sourdough bread, ezekiel bread, sprouted bread, multigrain, whole wheat, gluten-free bread, and pumpernickel bread.
Is Rye Bread a Healthy Bread?
Rye bread is considered a very healthy bread. It is high in fiber and low in fat, which promotes better digestion and makes it anti-inflammatory. It also increased blood sugar at a much slower rate than white bread because it has a low glycemic index.
In addition, rye bread lowers cholesterol and is a good source of vitamin B. It also has 30% more iron than white bread and two times the amount of potassium. If your diet needs more vitamins and minerals, rye bread has got you covered.
What Is a Good Substitute for Rye Bread?
With all of the health benefits that come from rye bread, it may seem hard to compete with. This is true when it comes to your traditional white bread, but many other types of bread are up to par with the healthiness of rye bread. Here are some of the best rye bread substitutes:
1. Sourdough Bread
Like rye bread, sourdough isn’t made with traditional yeast to rise. Instead, fermented flour and water are mixed to create sourdough bread. This mixture forms healthy bacteria that promotes gut health as it acts as a prebiotic.
The natural yeast used to make sourdough bread is different from commercial yeast because it contains no additives. Sourdough bread has a unique zesty taste, as can be inferred from its name. It is crispy on the outside and dense on the inside, and pairs well with any lunch foods.
2. Ezekiel Bread
Ezekiel bread is composed of a mixture of grains, including barley, lentils, wheat, and soybeans. It has more fiber and protein than regular white bread and makes a good sandwich. Its taste is slightly sweet and nuttier than white bread.
3. Sprouted Bread
Sprouted bread is another optimal choice for its high amount of fiber, protein, and vitamins. Like ezekiel bread, sprouted bread is made with various grains. But, instead of being mixed together, you can find different types of sprouted bread made with different grains.
4. Multigrain Bread
As the name suggests, multigrain bread is created using multiple different grains. Some of these include flax, oats, barley, and millet. The flavors of these grains combined give multigrain bread a soft and slightly moist texture.
Its flavor is sweet and earthy at the same time. Beware that some breads will claim to be made with whole grains when in some instances that is not true. If you’re looking for a healthy rye bread substitute, be sure to check the labels of multigrain bread to ensure they are whole.
5. Whole Wheat Bread
There is an astounding amount of fiber in whole wheat bread. Whole grains are considered healthier than refined grains, as there is less of an artificial process in creating them. Whole wheat bread has a heavy texture and a nutty flavor.
It is very versatile and can be used in any situation where you would use rye bread. Whole grains, which are made to make whole wheat bread, are thought to decrease risks of heart disease and some cancers.
6. Gluten-Free Bread
For those who have gluten sensitivities, gluten-free bread is an obvious substitute for rye bread. Instead of gluten, gluten-free bread could be made with almond flour, chickpeas, cornflour, buckwheat flour, or sorghum flour.
The creation of gluten-free bread was intended for people who suffer from Celiac disease, as an alternative to breads that contain wheat. Because of this, many types of it are not as nutritious as some others on this list, but still healthier than white bread.
7. Pumpernickel Bread
Pumpernickel bread is a type of rye bread, so if you’re looking for a replica, it is arguably the closest. It is thick and formulated with whole rye berries that have been coarsely ground, along with chopped rye berries and sourdough starter.
It gets its name from the phrase “pumpernickel flour,” which is a whole rye food that has been ground coarsely and has a dark color. It is baked gradually, which gives it a darker color, sweeter taste, and thicker texture, in comparison to rye bread.
8. Honey Flaxseed Bread
Flax bread is one of the healthiest types of bread out there. It’s made from flax seeds and whole-grain flour. Flax seeds are a superfood with various health benefits. Honey flaxseed bread is tasty and nutritious
Its taste is nutty and has a subtle sweetness, with a slightly crunchy texture. Honey flaxseed bread can be used for any bread purposes, but is delightful on sandwiches.
9. Homemade Rye Bread
If you’re still stuck on rye bread, you can make it from home without much difficulty. You will need dark rye flour, rye flakes, dried yeast, salt, honey, and warm water. Also, it is optimal to have regular flour to dust the bread and olive oil for oiling.
Prepare the dough as you would with any other bread at home, after mixing the ingredients, and you’ll be left with rye bread that beats the store-bought version.
Is rye bread high in carbs?
The content of carbohydrates in rye bread is interesting. It contains 48g of carbs per 100g of bread, which is similar to the content in regular white bread. But, because of its high fiber content, rye bread has less net carbs.
The meaning of net carbs is based on the effect the food has on blood sugar, and is based on the fiber and sugar content. So, in short, rye bread is not high in carbs, considering the nutritional benefits it has to offer.
Does rye bread raise blood sugar?
Rye bread is excellent at controlling blood sugar. It is considered to be good for diabetics, as it is high in fiber which helps slow the digestive system’s absorption of carbs. This causes a very gradual increase in blood pressure.
After eating white bread, someone with diabetes will likely notice a sharp spike in their insulin levels. This is not the case with rye bread due to its high soluble fiber content.
Is rye bread hard on your stomach?
Rye bread is high in fiber and gluten. Although fiber is good for promoting digestion, the combination of this along with the high gluten content, for some people, can cause discomfort in the stomach.
Rye bread is one of the healthiest breads. It is also very versatile, and can be used for many cooking situations. If you don’t have any rye bread or rye flour, there are plenty of other options that are just as healthy as rye bread.