Shop products for Rye 
For a hearty salad, combine cooked rye berries with sliced fennel, tomatoes, and chopped basil.
Rye is a hearty cereal grass able to endure a variety of climates, surviving even in subzero temperatures. Originating as a grain-field weed in Asia Minor, rye became the most productive crop in the mountainous regions of Eastern Europe and Russia, where it’s still widely grown and known as peasant’s “black wheat.”
Varieties
Rye is found in cereals and in baked goods like crackers and breads. It is also available flaked, cracked, or as a whole grain or flour. Dark and coarsely ground rye is called pumpernickel flour.
Preparation, uses, and tips
Serve cooked rye flakes with maple syrup and sliced bananas as a hearty breakfast cereal, or combine cooked rye berries with sliced fennel, tomatoes, and chopped basil for a delicious, unusual salad. Rye flour contains less gluten than wheat flour, so it won’t produce a well-risen loaf of bread without the addition of some higher-protein flour.
Nutritional Highlights
Rye, 1 cup (120g)
Calories: 566
Protein: 25g
Carbohydrate: 117g
Total Fat: 4.2g
Fiber: 24.7g
*Excellent source of: Iron (4.5mg), Magnesium (204mg), Selenium (59.6 mcg), Riboflavin (0.42mg), and Folate (101mcg)
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.
Health benefits and concerns
Coeliac disease (also called gluten-induced enteropathy) is an intestinal disorder caused by intolerance to gluten, a protein found in wheat, barley, and rye. While oats contain a substance similar to gluten, modern research has found that eating moderate amounts of oats does not appear to cause problems for people with coeliac disease. In one of these reports, approximately 95 percent of people with coeliac disease tolerated 50 grams of oats per day for up to 12 months. Strict avoidance of wheat, barley, and rye usually results in an improvement in gastrointestinal symptoms within a few weeks, although in some cases improvement may take many months.
Tests of absorptive function usually improve after a few months on a gluten-free diet. Coeliac disease is associated with various degrees of osteoporosis and bone mineral loss. Long-term adherence to a gluten-free diet ensures normal bone density and is an important preventive measure in young people with coeliac disease.
Irritable bowel syndrome (IBS)
Limited research has suggested that fibre may help people with IBS. However, most studies have found that IBS sufferers do not benefit by adding wheat bran to their diets and some feel worse as a result of wheat bran supplementation. It has been suggested that the lack of positive response to wheat bran may result from wheat sensitivity, which is one of the most common triggers for food sensitivity in people with IBS. Rye, brown rice, oatmeal, barley, vegetables, and psyllium husk, all good sources of fibre, are less likely to trigger food sensitivities than is wheat bran. However, except for psyllium, little is known about the effects of these other fibres in people with IBS.
Anecdotal evidence suggests that people with psoriasis may improve on a hypoallergenic diet. Three trials have reported that eliminating gluten (found in wheat, rye, and barley) improved psoriasis for some people. A doctor can help people with psoriasis determine whether gluten or other foods are contributing to their skin condition.
In one trial lasting 14 weeks, a pure vegetarian, gluten-free (no wheat, rye, or barley) diet was gradually changed to permit dairy, leading to improvement in both symptoms and objective laboratory measures of disease.
Health benefits and concerns
for grains
Many health benefits and concerns associated with this food are applicable to other grains.
Read about health benefits and concerns for grains for a full description.
