Rye
Overview (Has Gluten)
Rye flour is derived from rye (Secale), a cereal grass of the wheat family. Its origins are murky, but evidence of it being grown as a crop has been found in Neolithic era settlements in Turkey and central European sites dating to 1800 BC. Its ability to thrive in poor soil conditions and even under winter snow made it a popular crop in Central and Eastern Europe since the Middle Ages, where it is still widely cultivated.
Separating the germ and bran of rye berries from the endosperm is difficult. For this reason, rye flour generally has more nutrients than refined wheat flour. Commercially available rye flour can be found in light, medium and dark varieties. The darker the flour, the more bran has been used in making the flour. Dark flour is also coarser than the lighter colored, finely milled rye flour, which contains less bran.
Rye has significantly lower levels of gluten than wheat, but can make a yeasted loaf of bread without any gluten additives. Often, however, bakers will add a small amount of wheat flour to help the bread rise better. Bread made with rye is typically dense with a dark coloration and is described as having a rich, almost fruity flavor. Since it is also used in making sourdough bread, it has been described as having a hearty, sour flavor, too.
The Royal Lee Mill
Nutrition
Rye is high in fiber and is one of the most protein-rich grains around. Rye is also a good source of calcium, zinc, iron and B vitamins, as well as vitamin E. Most of these nutrients are lost in the commercial process used to create light rye flour, so home milling rye grain is the best way to retain the nutritional value of whole rye. Although rye breads are the most common use for rye flour, it can also be used for pancakes, muffins, scones, and blinnies.
Note: Weight of a cup (or partial cup) of flour varies depending upon whether it is lightly sprinkled into a measuring cup or compacted. Most recipe measurements are based on sifted flour as a way to arrive at more uniform measurement.
Gluten Content & Allergen Information
Rye contains gluten, so anyone with Celiac disease or gluten intolerance should avoid rye flour. Allergic reactions can range from hives and an upset stomach to swelling of the tongue and constriction of the airways so extreme as to cause asphyxiation.
Nutrition Facts
| Serving Size | 1 Cup |
| Calories | 416 |
| Total Fat 3g | 4% |
| Cholesterol 0mg | 0% |
| Sodium 3mg | 1% |
| Carbohydrates 89g | 30% |
| Dietary Fiber 30g | 100% |
| Total Sugars 3g |
| Protein 20g |
| Vitamin D 0mcg | 0% |
| Calcium 47mg | 4% |
| Iron 6mg | 34% |
| Potassium 0mg | 0% |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Diet Compatibility
Paleo Diet
The Paleo Diet seeks to emulate the hunter-gatherer diet of our stone-age ancestors. The emphasis is on wild plants and meats similar to what ancient man would have consumed. As such, dairy products, refined sugar and processed oils are off limits. While many Paleo Diet followers also avoid grains, there is ample archaeological evidence to show that grains were part of Paleolithic era man’s diet.
Compatibility with Rye Flour:
Not Compatible
Mediterranean Diet
This diet seeks to emulate the diets of those living along the Mediterranean coast, with an emphasis on fresh fruits and vegetables, seafood/fish at least twice a week, limited servings of poultry, and only occasional sweets and red meat.
Compatibility with Rye Flour:
Compatible
Gluten-Free Diet
As the name suggests, the gluten-free diet eliminates all foods with gluten. Although most of those on a gluten-free diet are on it out of necessity—either due to severe wheat allergies or Celiac disease—many have embraced a gluten-free diet as being healthier.
Compatibility with Rye Flour:
Not Compatible
Macrobiotic Diet
Although there are many versions of macrobiotic diets, the common thread is that they emphasize natural, whole foods, grown locally and organically. Whole grains, vegetables, legumes, fruits, seeds and nuts, and occasional seafood are all integral to the diet. Red meats, dairy, poultry, eggs and processed foods are off the menu.
Compatibility with Rye Flour:
Compatible in small amounts
Acid Alkaline Diet
This diet aims to restore the slightly alkaline state of the body, which is believed to be ideal. By focusing on a diet high in vegetables, fruits, sprouted grains, lentils, almonds and soy products, the goal is to have a balance of 80% alkalizing foods and 20% acid forming foods.
Compatibility with Rye Flour:
Compatible – Rye Flour is condiered to be moderately acidic
Low-Carb Diet
As the name suggests, this diet focuses on reducing carbohydrates in the diet to lose weight. The theory is that by staying away from high-carb foods like pasta and bread and eating low carb, high fiber vegetables and fruits instead, your body will go into ketosis and you will lose weight. This diet is sometimes referred to as a ketogenic diet.
Compatibility with Rye Flour:
Compatible but unlikely to of much relevance to this diet
Atkins Diet
The Atkins Diet is a historically popular low carb diet, instructing dieters not to worry about their calories but to monitor and minimize their intake of sugar and carbohydrates. According to Dr. Atkins, depriving the body of its primary energy sources causes the body to burn fat.
Compatibility with Rye Flour:
Compatible in limited quantities
“We love the mill! We use it every day for things from bread, to pastry and it is phenomenal. The biggest selling point for me was the fineness since that would mean we can really do some great pastry with it in addition to bread. It definitely has been great!"
BEN FROM NORTH CAROLINA