You might assume that eating any type of bread will instantly shatter your attempts at dieting. This is a common misconception that has led many of us to deprive ourselves of a yummy snack or sandwich when we've craved them. However, unless you’re on a ketogenic diet, there’s no need to omit the food staple from your life entirely — the key is to be picky about which type of bread you select at the grocery store.
We don’t just mean looking for signs on bags of bread that say “low carb” or “low calorie.” Instead, choosing a simple rye bread like pumpernickel can help you stick to your diet and shed pounds while giving your body a few other healthy perks, too. According to research, pumpernickel and other rye breads contain anti-diabetic and anti-obesity benefits, they can help improve digestion, and they can even ward off potential toxins that lead to breast cancer. Keep reading to find out how pumpernickel bread can help you stay healthy and happy.
Pumpernickel Bread Benefits
In 2017, a study published in Nutrition Journal tested the effects of adding whole-grain rye flour bread — both with and without rye kernels (or “berries”) present in the dough — to their participants' nightly meals. Those individuals were found to feel fuller quicker, plus they had an overall decreased amount of hunger and desire to overindulge. The research also noted an improvement in glucose regulation that lasted into the morning after eating rye bread with an evening meal. This all led the researchers to conclude that adding rye or pumpernickel bread to nightly meals could help those struggling to lose weight shed pounds and keep their blood sugar in check.
Rye breads also have the benefit of aiding our digestion, which can certainly help when it comes to maintaining a diet. It’s uncomfortable to talk about (and even more uncomfortable to experience) but we have all dealt with our insides refusing to move food along from time to time. Luckily, according to a 2010 study from the Journal of Nutrition, rye bread was able to guarantee that the most stubborn systems returned to smooth operations. Their results also came with none of the same painful side effects usually endured with over-the-counter laxatives.
Perhaps the most surprising and valuable advantage of adding rye and pumpernickel bread to your regular diet was found in a 2010 study published by Food and Nutrition Research. Due to the fermentation process needed to make the bread, the fiber found in these rye loaves are said to contain antioxidant lignans and alkylresorcinols. These bioactive compounds (or boosts of nutrients found naturally in food) can fight off carcinogens, which means that snacking on rye bread could potentially protect against the development of breast cancer, the most common type found in women.
So, the next time you're hankering for some toast, try grabbing a slice of pumpernickel! If you still have questions about how rye and pumpernickel bread can aid your own personal health, talk with your doctor or seek out a nutritionist who can help you decide what the best options are for your body.