These concerns aren’t totally unfounded, especially when it comes to highly refined breads that are low in fiber and digested quickly. As we get older, blood sugar regulation and insulin sensitivity can become more challenging, which is one reason many people start rethinking their carb choices. At the same time, overly restricting foods you enjoy can make healthy eating feel unsustainable—and that often backfires.PSA: There’s no need for bread shaming. That said, some types of bread are more nutrient-rich than others. For example, 100% whole wheat bread is higher in fiber than many other types of bread, which is a nutrient virtually everyone can benefit from getting more of.
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The Bread That Supports Healthy Aging
Some breads get a lot of love. Fluffy focaccia, gut-healthy sourdough (the baking project that got us through COVID), nutrient-rich multi-grain…But if you’ve been overlooking rye bread, it’s time to give it the attention it deserves. According to registered dietitians we talked to, its nutritional makeup makes it an essentially beneficial food for people 50 and older.
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“For women 50 and older, magnesium supports bone density, heart health and may help with muscle cramps and sleep quality. B vitamins are important for cognitive health, energy levels and reducing fatigue—especially since absorption of certain B vitamins can decline with age,” she tells Parade.
If constantly feeling fatigued is something you struggle with, switching from white bread to rye bread could help. Registered dietitian May Zhu, RD, says that both magnesium and B vitamins play a role in how energized we feel.
Both dietitians also point out that rye bread is higher in fiber than many other types of bread. This means that it won’t spike blood sugar as much, which is another reason why it can help prevent feeling fatigued.
In fact, its fiber content is another reason why Rikfin and Zhu say rye bread is so beneficial. “Adults should aim for 25 to 38 grams daily," Zhu reveals. "Whole-grain rye bread can contribute to this goal. Generally, two slices provide 10 to 12 grams. The soluble fiber in rye specifically may support digestive regularity and cholesterol management." So if you’re dealing with constipation (something that becomes more common with age), incorporating rye bread into your diet can help.
Every type of bread has its own benefits, but there are some nutritional qualities specific to rye bread that truly make it stand out when compared to other breads.
Related: This Is the Best Cheese for Weight Loss, According to Registered Dietitians
When shopping for rye bread, she recommends looking for “100% whole-grain rye” or “whole rye flour” to ensure that what you’re buying is as nutrient-rich as possible. “Not all rye breads are created equal—some are mostly refined wheat flour with a little rye added for flavor,” she says.
As you can see, bread can absolutely add nutritional value to your diet. Rye not give it a try?
Related: This Cheese Packs the Most Protein for the Fewest Calories, According to a Registered Dietitian
Sources:
Melissa Rifkin, RD, registered dietitianMay Zhu, RDN, registered dietitianThompson, H.J. and Brick, M.A. (2016). Perspective: Closing the Fiber Gap: An Ancient Solution for a 21st Century Problem. Advances in Nutrition. 7(4):623-626Schuster, B.G., Kosar, L. and Kamrul, R. (2015). Constipation in older adults. Canadian Family Physician. 61(2):152-158.Hence then, the article about the one bread yes bread registered dietitians want women over 50 to eat more of was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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