Finns are the hardest eaters of rye bread in the world.
Rye bread has many special features that make it very healthy. Eeva Paljakka
The numerous health effects of rye bread are certainly known to many.
The health effects related to rye fibers are well known and wide-ranging. But in addition to these, rye bread has the so-called X-factor, which has not been found in other domestic grains, says the Leipätieðutus press release.
This means fiber-independent small compounds, not all of which are known yet. The more rye is studied, the more health-supporting compounds are discovered, the release states.
– There is something in the structure of rye bread, the health benefits of which, according to researchers, do not transfer when added to wheat bread, for example, states the Leipätieðutus project coordinator Terhi Virtanen in the bulletin.
Something essential happens specifically when baking rye bread.
Fermentation of rye bread
The special features of rye bread are also related to fermentation. Traditional rye bread is baked in sourdough, which gives it a typical sour taste and a long shelf life.
Sour root fermentation changes the structure of starch and fibers in rye. Fermentation can improve mineral absorption and help control the enzyme activity of the rye so that the bread texture does not crumble too much.
Sorrel root also supports the growth of lactic acid bacteria, which affects taste and shelf life and reduces the need for additives.
– Fermentation seems to be trending now, so if you don’t like sauerkraut, eat rye bread, Virtanen advises in the announcement.
The bread research conducted by Fazer last year shows that people over the age of 45 in particular consider rye bread to be a very important part of a healthy diet. Fazer/ Laura Riihelä
The health benefits of rye bread
Whole grain rye bread contains plenty of both soluble and insoluble fiber, which supports intestinal function, helps control cholesterol and evens blood sugar fluctuations.
– In studies, breads made from whole wheat rye have reduced the post-meal insulin response compared to light wheat bread, even if the glucose response is similar, Virtanen states in the news release.
Rye bread increases the feeling of satiety clearly more than a corresponding amount of low-fiber bread. In addition, rye lignans, other polyphenols and minerals such as iron, magnesium, manganese and phosphorus complete the nutritional profile of rye bread.
Rye’s phenolic acids act as antioxidants and can help prevent cardiovascular diseases. Lignans, on the other hand, are associated with a protective effect against hormone-related cancers, such as breast and colon cancer.
Rye is also rich in alkyl and alkenyl resorcinols – rarer compounds that have been shown to have antioxidant effects and are even used in some cancer treatments. Although the research is still in its early stages, the compounds further strengthen the perception of rye’s uniqueness.
Finns are a nation of rye bread
Finns eat an average of 12 kilos of rye per person each year.
– It is more than in any other country, says the executive director of Leipätietotus ry Kaisa Mensonen in the bulletin.
Rye bread plays a significant role in our food culture, as 57 percent of the whole grains in our diet come from rye and up to 53 percent from rye bread.
In Finland, rye bread is baked from domestic rye. While in 2014 more than 55 million kilos of rye were imported to Finland, in 2024 the import was only a few hundred kilos.
– Although the annual variation of rye harvests is large, the harvests have covered domestic rye consumption well, and we have been self-sufficient in terms of rye since 2015, Virtanen states in the press release.
Rye bread day is celebrated on February 28. In 2017, Finns voted rye bread as Finland’s national dish, and it got its own holiday.