Rye Flour

By Katrin Koelle
Updated on 29. May. 2020

Rye flour is distinctly-flavored and has a slew of health benefits. Read up on this unique grain and its flour below.

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Rye flour...

  • ...contains remnants of its nutritious husk.
    The usual varieties of rye flour are types 610, 1150, 1370 and wholemeal. The rule is, the lower the type number, the finer the flour. Remember that the coarser varieties of rye flour contain more of the grain’s husk, which is rich in fiber.
  • ...promotes digestion.
    Even the finest rye flour has a relatively large amount of dietary fiber, which aids digestion. Fiber is particularly abundant in wholemeal rye flour- a 100 gram serving already contains a third of your daily fiber requirement.
  • ...is packed with nutrients.
    A high proportion of husk substances in rye flour also means that it has many vitamins and minerals to offer, including iron and magnesium.
  • ...supports nervous system health.
    Rye flour is particularly rich in vitamins from the B group, which help support a healthy brain and nervous system. 100 grams of whole rye flour covers 25 percent of our daily requirement of vitamin B5 and almost 32 percent of your daily requirement of vitamin B1.
  • ...is rich in minerals.
    100 grams of whole grain rye flour contains a third of your daily requirement of magnesium (good for the nervous system and muscles), half your daily requirement of phosphorus (supports strong bones) almost 40 percent of your iron requirement (helps keep blood healthy) and 45 percent of your daily zinc requirement (helps keep the immune system healthy).
  • ...can usually be consumed by those allergic to wheat.
    ...can usually be consumed by those who are allergic to wheat.
  • ...should be combined with other flours when baking.
    Because rye flour contains considerably less gluten than wheat or spelt flour, it is difficult to bake with it alone, and should usually be combined with another type of flour for optimal results.

What You Should Know About Rye Flour

Rye's distinct nutty flavor has made it a favorite ingredient for centuries. Rye is available in many variations - from whole grains, grist and flakes to flour. However, because the dark flour contains little gluten, pure rye bread is rarely found and is usually prepared with other flours such as spelt or wheat flour for baking. 

Origins

The original home of rye lies in Asia Minor.

Season

There is no special season for rye.

Taste

Rye has a strong, hearty and nutty flavor.

Our Favorite Recipes With Rye Flour

Find all our recipes with rye flour here.

How Healthy is Rye Flour?

The long, grey-green grains of rye are full to the brim with dietary fiber; a 100 gram serving already contains half your daily requirement. Rye also contains tons of powerful minterals, especially iron, potassium, phosphorus, magnesium and fluorine as well as nerve-strengthening B vitamins. 
A special feature of rye is its high lysine content. According to recent studies, this protein component has a positive effect on the cholesterol level and the blood vessels.

If stored incorrectly, rye grains can be attacked by a tubular fungus (ergot), which excretes a cocktail of dangerous toxins. Because the fungi look like elongated dark grains, they are sometimes confused with harmless weed seeds. It is therefore better not to buy uncelaned rye direct from a farmer, but tightly-sealed, prepared variations. 

RYE FLOUR NUTRITIONAL INFO (100 g)  
Calories 326
Protein 9.5 g
Fat 1.7 g
Carbohydrates 60.7 g
Fiber 13.5 g

Shopping and Cooking Tips

Purchasing

When it comes to rye, rye meal, rye flakes or rye flour, always go for packaged products, preferably from brand manufacturers or from organic farming. This will ensure the ryle isn't spoiled with mold.

Storage

To avoid attracting insects and to preserve flavor, rye and eye flour keeps best in a well-sealed container,  protected from heat.

Preparation

Whole rye grains are more digestible and cook faster if they are soaked overnight. You should wash them well beforehand and then let them swell at room temperature, covered with two and a half times the amount of cold water. Then drain the water for using.

What to Make With Rye and Rye Flour

Rye can be used in many different ways in the kitchen. Rye flakes, for example, are a healthy and tasty addition to muesli, yogurt, pancake batter and vegetable soups. Rye flakes can be used to make vegetarian meals or fillings for vegetables.

Whole rye grains are a super tasty and healthy substitute for pasta or rice in vegetarian and vegan dishes. Soaked rye is boiled in water for 30 to 40 minutes and then left to soak for another 30-50 minutes.

Rye flour adds a depth of flavor and slew of health benefits to any baked treat. Just remember that rye flour's low gluten content means that rye flour should be combined with other flours when baking to ensure your recipe cooks well and to produce optimum texture.

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