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"   Bored of brown bread? Try rye \u2013 it&amp;#039;s a cereal grain similar to wheat with a sharper taste and denser texture, and health credentials to make your wholegrain loaf weep. Here&amp;#039;s how rye can supercharge your diet Balance your hormonesNext time you&amp;#039;re feeling hormonal, pop a piece of rye in the toaster. It&amp;#039;s packed with phytoestrogens, or plant molecules that have been shown to improve hormonal balance and even out estrogen levels. Curb appetiteDo you ever eat a stodgy sandwich only to feel hungry an hour later? Research in Sweden found rye can actually increase your satisfaction from food so you stay fuller for longer. Volunteers who ate rye bread for breakfast felt less hungry throughout the day than those who had wholegrain, even though both are packed with fibre. \u00A0 Banish energy slumps Rye is low on the glycaemic index, which means it won&amp;#039;t spike your blood sugar and leave you feeling sluggish a few hours after eating. A study in the American Journal of Clinical Nutrition found that eating rye leads to better blood-sugar control compared to wheat. Keep your heart healthy Rye bread is packed with magnesium, which helps control blood pressure and optimize heart health. Its high levels of soluble fibre can also reduce cholesterol. Protect against breast cancer When researchers looked at the amount of fibre eaten by 35,972 participants in the UK Women&amp;#039;s Cohort Study, they found a diet rich in fibre from whole grains like rye offered significant protection against breast cancer. Women eating the most fibre (more than 30g daily) more than halved their risk of developing breast cancer, slashing it by 52%. Top up your nutrientsRye packs a serious nutritional punch \u2013 so much so that some experts call it a supergrain. With high levels of iron, calcium, potassium, zinc, vitamin E and a variety of B vitamins, bread doesn&amp;#039;t get much healthier. 4 WAYS TO EAT MORE RYE Swap rye flour for wheat flour in bread, pancake and muffin recipes Swap oat-based porridge for use rolled rye flakes Swap wheat for rye on sarnies \u2013 it&amp;#039;s especially tasty paired with tuna or chicken Stock up on rye crisp bread and spread them with soft cheese EAT RYE BREAD FOR A FLATTER STOMACH HOW UNHEALTHY SNACKS HINDER YOUR PRODUCTIVITY MANUKA: NOT YOUR AVERAGE HONEY "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.cosmopolitan.co.uk/body/diet-nutrition/a25359/health-benefits-of-rye-bread_/>