Rye- History, Nutrition, Health Benefits, Uses

Rye is a grass grown extensively as a grain, a cover crop and a forage crop. It is a member of the wheat tribe and is closely related to both wheat and barley. Rye grain is used for flour, bread, beer, crispbread, some whisky, some vodkas, and animal fodder. It can also be eaten whole, either as boiled rye berries or by being rolled, similar to rolled oats.

Rye is a cereal grain and should not be confused with ryegrass, which is used for lawns, pasture, and hay for livestock.

History

Rye, which has been known for some 2,000 years, ranks second to wheat as a bread flour. Rye cultivation probably originated in south western Asia about 6500 BC, migrating westward across the Balkan Peninsula and over Europe. Modern rye is grown extensively in Europe, Asia, and North America.

Rye (similarly to oats) is closely related to wheat and barley, and originated as a weed growing in grain fields. It’s direct heritage is unknown. Cultivated rye (Secale cereale) is believed to have originated from a wild rye in south western Asia somewhere around 1800-1500 BC.

Nutritional credentials of whole grain rye

High in carbohydrate (mainly starch), with a lower GI than most other grains.
Relatively high protein content (around 15%), with a higher lysine content than most other cereals.
Contains a protein complex which forms gluten.
Low in fat (most of which is unsaturated).
High in potassium and low in sodium.
Excellent source of dietary fibre.
Rye has more soluble fibre than wheat, however, less is known about the effect of dietary fibre found in rye.
Contains B-group vitamins such as thiamine, riboflavin, niacin, vitamin B6 (pyridoxine), folate and pantothenic acid.
Contains vitamin E.
Contains iron, zinc, magnesium, phosphorus and selenium (depending on the soil content of selenium).
Contains small amounts of copper, manganese and calcium.

Health Benefits

The vitamins, minerals, and fibre in rye flakes can benefit your health in many ways. Rye is rich in potassium, which your body needs to produce the energy that powers your nerves and muscles. Potassium also helps to strengthen bones and prevent kidney stones.

Rye is also a good source of B vitamins, which are important to many body processes. For example:

Vitamin B1(Thiamine) and B3(niacin) help to keep your energy level up.
Riboflavin keeps your liver and nervous system healthy.
Vitamin B6 supports your immune system.
Folate is important for preventing birth defects.

Uses

Rye grain is used to make alcoholic drinks, such as rye whiskey and rye beer. Other uses of rye grain include kvass and an herbal medicine known as rye extract. Rye straw is used as livestock, as a cover crop and green manure for soil amendments, and to make crafts such as corn dollies.

Rye grain is used for flour, bread, beer, crispbread, some whiskeys, some vodkas, and animal fodder. It can also be eaten whole, either as boiled rye berries or by being rolled, similar to rolled oats.

Writer: Arjun Giri (Student, Bsc. Ag IAAS Paklihawa Campus)