German bread is known for being a coarse, moist black bread. Actually, this is because it's almost entirely rye bread, which tends to be darker in color and have a stronger, earthier flavor than regular white and wheat bread.
Many people choose this variant when they want to watch their diet, but it has also been found to be associated with a number of potential health benefits, including better blood sugar control and improved heart and digestive health.
Varieties of rye bread
Rye bread is typically made with a combination of rye flour and rye grains. It is available in various forms, depending on the combination used, including:
- light rye. This variety is made only from white rye flour, which comes from the endosperm of ground rye grain, the starchy core of the rye grain.
- dark rye. Also known as German bread, it is a type made from ground whole rye grains. Sometimes dark rye flour is created from white rye flour colored with cocoa powder, instant coffee, or molasses. That's why you always have to check the ingredients of packaged German bread.
- marbled rye. This version is made from a rolled light and dark rye dough. Sometimes dark rye dough is made from light rye dough colored with cocoa powder, instant coffee, or molasses.
- plain rye bread. This bread is made from coarsely ground whole rye grains.
Compared to white bread and whole wheat bread, rye bread tends to be denser and darker and has a stronger, tart but earthy flavor. rye flour contains less gluten than wheat flour, which is why the bread is denser and doesn't rise as much as wheat-based breads. However, as it still contains gluten, it is not suitable for people with celiac disease or gluten sensitivity.
Nutritional values of German bread
German bread is high in fiber and has an impressive nutrient profile. That said, the exact composition depends on the amount of rye flour used, and darker rye breads contain more rye flour than lighter varieties. Rye bread has nearly twice the fiber of most standard wheat-based breads.
On average, 1 slice (32 grams) of German bread provides the following nutrients:
- Energy: 83 calories
- Protein: 2,7 grams
- Carbohydrates: 15,5 grams
- Fat: 1,1 grams
- Fiber: 1,9 grams
Rye bread also contains small amounts of zinc, pantothenic acid, phosphorus, magnesium, calcium, and other micronutrients. Compared to regular breads, such as white and whole wheat, German bread is usually higher in fiber and provides more micronutrients, especially B vitamins.
Additionally, scientific studies have shown that pure rye bread tends to be more filling and affects blood sugar levels less than white and wheat breads.
Why is it black?
In truth, German bread is dark brown rather than black, however it has become known as black bread throughout the world. The color comes from the set of dark colored ingredients that make it up Traditionally, this rye bread is baked slowly (for 24 hours) to allow the sugars in the bread to caramelize. This gives the bread its dark brown color and sweet taste. Many commercial bakeries replace the long, slow cooking period with ingredients that add color and sweetness to the bread.
Black rye bread is perhaps the most famous of German breads and hard to find in its original version outside of Germany. As we said before, whole rye bread is baked for a long period of time at low temperatures.
Advantages
Eating rye bread can benefit your health in several ways. Nor should we forget that this food is not miraculous. The fact that it is healthy and provides good nutritional values does not imply that we have to exceed its consumption.
Improve the health of the heart
Eating German bread in the diet may improve several aspects of heart health, as science has linked its consumption with lower levels of heart disease risk factors. Researchers claim that rye bread is more effective in lowering cholesterol levels than wheat bread and lowers total and LDL (bad) cholesterol.
This effect is probably due to high in soluble fiber from rye bread, a type of indigestible fiber that forms a gel-like substance in the digestive tract and can help remove cholesterol-rich bile from the blood and body. Science has shown that regular intake of soluble fiber is linked to a 5-10% reduction in total and LDL (bad) cholesterol in as little as one month.
Helps control blood sugar
Blood sugar control is important for everyone, especially people with type 2 diabetes and those who can't make enough insulin. Rye bread is high in soluble fiber, which helps slow digestion and the absorption of carbohydrates and sugar through the digestive tract, leading to a more gradual rise in blood sugar levels.
It also contains phenolic compounds, such as ferulic acid and caffeic acid, which can slow the release of sugar and insulin into the bloodstream, further aiding blood sugar control. Plain German bread does not have a significant effect on blood sugar levels, although it does increase feelings of satiety.
Improves digestive health
Rye bread can help improve digestive health in a number of ways. It is a good source of fiber, which can help keep the intestines moving smoothly. Soluble fiber absorbs water, which helps the stool stay large and soft, making it easier to pass.
Other studies have shown that the fiber in rye bread can raise the levels of short-chain fatty acids like butyrate in the bloodstream. These short-chain fatty acids have been linked to several benefits, including weight loss, lower blood sugar levels, and protection against colon cancer.
Maintains satiety for longer
Several studies have shown that German bread is very satiating. This may be because it's high in soluble fiber, which can help you feel full longer.
Normally, nutritionists recommend eating whole wheat bread (such as rye) because it helps us feel fuller and consume fewer calories during the day. On the other hand, people who eat refined wheat bread tend to take larger amounts and do not feel full as quickly.
Reduce gluten intake
Unfortunately, rye still contains some of the annoying proteins found in gluten grains, so those with an intolerance or celiac disease should avoid it. However, if we're trying to reduce gluten without avoiding it entirely, rye could be a perfect substitute for that breakfast bread.
It has lower levels than most white breads, which partly explains why it's so dense. That is why it becomes an excellent option for people who have a slight sensitivity.
Other Potential Benefits of German Bread
100% rye bread offers some additional potential health benefits. Although they are supported by fewer studies and the evidence is weaker, they include the following:
- Reduces inflammation. Some scientific studies in humans link the intake of rye bread with lower markers of inflammation, such as interleukin 1 beta (IL-1β) and interleukin 6 (IL-6).
- May protect against certain cancers. Science has also revealed that rye intake has been linked to a reduced risk of several cancers, including prostate, colorectal, and breast cancers.
Possible downsides
Although German rye bread is generally healthy, it can have some drawbacks. Without putting your health at risk, some of the drawbacks are:
- Contains antinutrients. Rye bread, especially the lighter varieties, contains phytic acid, an antinutrient that can hinder the absorption of minerals like iron and zinc from the same food. Still, antinutrients are not a concern for people who eat a well-balanced and varied diet.
- can cause swelling. Rye is high in fiber and gluten, which can cause bloating in people who are sensitive to these compounds. In addition, we should control the total intake of daily fiber to avoid episodes of constipation.
- Not suitable for a gluten-free diet. Rye bread contains gluten, making it unsuitable for people on a gluten-free diet, such as those with celiac disease.
- May be high in added sugar. In some parts of the world, rye breads are high in added sugar to enhance their flavor. Added sugar is unhealthy and can increase unwanted calories in the diet.