We can count excess weight and obesity amongst the most significant health problems in the world. Trying to eat healthy to lose some weight is a constant battle. Scientists at the Chalmers University of Technology in Sweden gained valuable insights on rye versus wheat consumption that may be useful to those currently engaged in the struggle.

In the most extensive study to date on the impact of different grain types on body weight, researchers determined that consuming rye over refined wheat comes with several health and weight-loss advantages.

Rye Bread - Image Credit: mama_mia via Shutterstock / HDR tune by Universal-Sci — Rye Bread - Image Credit: *mama_mia via Shutterstock / HDR tune by Universal-Sci*

The study

In their investigation, scientists set up a parallel randomized controlled trial with over 240 obese and overweight participants varying between the ages of 30 and 70 years old.

The participants were given daily portions of refined wheat or whole-grain rye items with the exact same energy content at random. A nutritionist also gave all of the participants the same basic advice on healthy eating. The participants were assessed at the beginning, halfway through, and at the end of the research period, which was twelve weeks.

According to Kia Nøhr Iversen, lead author of the study, the outcomes painted a very clear picture. Compared to individuals who obtained wheat-based food, those who ate rye products lost more weight overall and had lowered body fat levels.

Even though both the wheat and rye groups dropped weight during the trial, rye eaters dropped an average of one kilogram more than wheat eaters. The difference was ascribed to the loss of fat.

Why do some people lose more weight than others on the same diet?

Various individuals might have different reactions to the same foods, depending on several factors such as how food gets broken down. Likewise, people also react very differently to exercise.

Rikard Landberg, Professor of Food and Health, explained that, although there was a significant variance in weight reduction between the wheat and rye groups, there were also many differences between individuals within the groups themselves.

Improved knowledge of why people react differently to identical foods can set the stage for more individually customized diets. For example, the research team is presently looking at whether particular bacteria in the intestine might be the reason why some people who were on the rye diet lost more weight than others who were on the exact same diet.

Rye is part of the wheat tribe (Triticeae) and is related to both barley as well as wheat - Image Credit: Ihor Hvozdetskyi via Shutterstock / HDR tune by Universal-Sci — Rye is part of the wheat tribe (Triticeae) and is related to both barley as well as wheat - Image Credit: *Ihor Hvozdetskyi via Shutterstock / HDR tune by Universal-Sci*

Does eating rye products make you feel fuller?

Earlier research has found that people who eat rye feel full more quickly than individuals that consume the exact same amount of energy worth of refined wheat products.

Unexpectedly, in this study, no difference in appetite was observed. Iversen thinks that this may be due to the way appetite was measured. She and her team are working on further improvements in this regard.

Scientists are dabbling with the idea of developing foods that create a greater sensation of being full to improve weight-loss diets. However, a series of meticulous studies must be conducted to establish the impact before a product may be sold with particular health claims.

These types of studies are expensive and form a barrier to collecting the necessary scientific proof, making it less appealing for food companies to create items that may help people lose weight.

According to Iversen, a notably favorable aspect of rye produce is that it is easily obtainable in regular supermarkets meaning that people can act on these new results without any hassle.

More research is necessary to precisely detail what mechanisms are the driving factor behind why whole-grain rye is good for weight loss at the individual level.

Nonetheless, the research findings have already shown a causal link between rye consumption and weight loss through fat reduction.

Iversen stated that as she and her team go on to look for the precise processes behind this mechanism, their advice is to opt for rye bread instead of refined wheat bread.

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