Study shows one type of bread is good for lowering cholesterol and weight loss

A type of bread has been highlighted as being perfect to eat to both help people lose weight and lower cholesterol. Research in Spain showed that people in the country eat an average of 27.35 kilos of bread per year.

The statistics from the 2023 Food Consumption Report by the Ministry of Agriculture, Fisheries, and Food were reported on website Cope. The Spanish Nutrition Foundation has explained that different types of bread offer health benefits - and that rye types in particular are good for you.

It said: “Rye bread stands out for its low fat content—3.3 grams per 100 grams of product—making it helpful for those looking to lose weight or reduce calorie intake. Additionally, its fibre helps us feel fuller and improves digestion. It also helps eliminate ‘bad’ cholesterol, known as LDL cholesterol, thus preventing cardiovascular problems by keeping arteries clean.

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“Rye bread is rich in phosphorus, which strengthens bones and teeth, beneficial for both older people and those still growing. It also contains minerals like iron, calcium, selenium, and sodium, along with healthy fatty acids. This strengthens the immune system and improves metabolism, which can be very beneficial for vegetarian or vegan diets.”

According to the Spanish Digestive System Foundation, rye sourdough allows microbes in the intestine to regulate blood sugar levels among other benefits. It also found that we eat rye bread, blood sugar levels drop more slowly, which is very positive for our health.

Health experts have said rye bread is suitable for a weight-loss diet which can be eaten daily, but not in too large amounts. A new study from the University of Eastern Finland has shown that both lactic acid and gut bacteria contribute to the health benefits of whole rye, which is used to make breads that are much healthier than regular breads because of their high fibre and nutrient content.

The rye sourdough used for baking rye bread is rich in lactic acid bacteria. In addition to fermenting the dough, these bacteria also modify the bioactive compounds found in rye. They produce branched-chain amino acids and small peptides containing amino acids, which are known to have an impact on insulin metabolism, among other things. Many of the compounds found in rye are processed by gut bacteria before being absorbed by the body.

This study, published in the journal ‘Metabolomics’, has shown that gut microbes and microbes found in sourdough produce compounds that are partially the same. However, gut microbes also produce derivatives of trimethylglycine, also known as betaine, contained in rye.

It found eating rye caused blood sugar levels to drop more slowly, leading to beneficial health effects, for a reason that is still unknown. An important factor contributing to the health benefits of rye is its bioactive compounds, or phytochemicals, which serve as antioxidants. In addition, gut microbes appear to play an important role in converting these compounds into a form that can be easily absorbed by the body, making it possible for them to have a greater effect.

It has also been highlighted by nutritional scientist Professor Tim Spector who said he choses it himself: “Don’t be fooled by health halos such as ‘high-fibre’ on bread packaging, the threshold for this claim is very low at only around 6g/100g. Instead, look out for a carb-to-fibre ratio (C:F) of less than 5:1. I tend to go for rye or spelt flour sourdough breads with as many seeds as possible. Research has shown that compared to wholewheat bread, rye appears to produce better metabolic and microbiome responses and keeps you full for longer.

“Choosing sourdough may improve the digestibility of bread, with one study finding that sourdough bread caused significantly lower symptoms in people with IBS than mechanically produced bread. Most supermarket sourdough breads add several chemicals to including commercial yeasts, flavourings and emulsifiers to imitate the taste of real sourdough in far less time, so even if it says ‘sourdough’, this label alone does not mean you are getting a healthier product.”