Recent studies support that rye is one of the best bread choices for gut health and promoting a healthier waistline. So how do you know what type of rye bread to choose? The best rye bread will be made from 100% whole-grain sprouted rye flour. It is denser and richer in blood-sugar controlling soluble fiber than other commercially available rye bread. A study published in the American Journal of Clinical Nutrition studying the effects of different carbohydrates showed that in the rye group, genes were turned on that reduce the risk of diabetes, lower cholesterol, decrease inflammation, and improve blood sugar control.
The soluble fiber may also help you feel fuller for a longer period of time which can support weight control efforts. Sprouting grains also improves the availability of nutrients involved in converting food into energy. Eating a variety of whole and sprouted grains promotes a diverse and healthy gut microbiome. If you would like to learn more about the benefits of rye and gut health, Clara Olshansky from Eat This, Not That; recently asked for my input on the evolving science: https://www.eatthis.com/news-bread-for-healthy-gut/
Reference: Kallio P, et. al. (2007) Dietary carbohydrate modification induces alterations in gene expression in abdominal subcutaneous adipose tissue in persons with the metabolic syndrome: the FUNGENUT Study. Am J Clin Nutr. 85(5):1417-27.