Once you reach a certain age, you may find yourself reaching for the bread basket less often. While any food can fit into an overall healthy diet, bread tends to get a bad rap—particularly white bread. You’ve probably heard that bread can spike blood sugar or that it can lead to weight gain because of its high carbohydrate content.
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.
Fiber supports digestion, helps keep cholesterol in check, and plays a role in maintaining steady energy levels throughout the day. It’s also associated with a lower risk of chronic conditions that become more common with age, including heart disease and type 2 diabetes. Choosing breads made from intact or minimally processed grains can make a meaningful difference in how your body responds to them.There’s even a type of bread that’s linked to healthy aging due to its unique nutritional makeup, and if you’re 50 or older, you can benefit from eating it regularly.
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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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Registered dietitian Melissa Rifkin, RD, says that rye bread is a particularly good source of magnesium and B vitamins, two nutrients that are key for healthy aging.
“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.
Related: The 8 Best Store-Bought Whole Grain Breads, According to Dietitians
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.
“Magnesium supports over 300 enzymatic reactions, including energy production, muscle and nerve function and bone health. B vitamins are crucial for energy metabolism, converting food into usable energy. Together, they support cellular energy production and overall metabolic function,” she shares.
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.
Related: Yes, You Can Have Your Bread and Eat It Too—Here Are the 10 Best Low-Calorie Breads
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.
Related: 'I'm a GI Doc, and This Is the Easiest, Fastest Way to Relieve Constipation'
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.
“Whole-grain rye bread is one of the most nutrient-dense bread options available. Compared to white bread and even many whole-wheat breads, rye typically provides more fiber, magnesium, potassium and antioxidants. Its dense structure also contributes to slower digestion and greater satiety,” Rifkin explains.
Related: This Is the Best Cheese for Weight Loss, According to Registered Dietitians
As previously mentioned, one benefit of rye bread is that it doesn’t spike blood sugar as much as white bread. “Whole-grain rye bread causes a slower, more gradual rise in blood sugar than white bread. This is due to its higher fiber content, which slows carbohydrate absorption. Rye bread has a lower glycemic response than white bread, even though total carbohydrate content is similar, making it a better option for maintaining stable blood sugar,” Rifkin says.
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.
To round out the nutritional profile of your snack or meal, she suggests pairing the whole-grain rye bread with foods with protein and unsaturated fats, such as eggs, fish, avocado or nut butter. That way, you’ll get even more nutritional value out of it.
As you can see, bread can absolutely add nutritional value to your diet. Rye not give it a try?
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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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