Wheat or Rye: Which is Healthier?

Whether or not they have it in their cabinets, one thing that most health-conscious people can agree on is that less-processed whole wheat bread is better for the body than refined white bread that's been stripped of its complex carbohydrates. However, a new study is poised to take some wind out of the sails of the whole wheat elite and throw a new player into the mix. Enter rye bread.

Researchers from the Lund University Faculty of Engineering in Sweden found that bread made with white rye flour, which is made with the inner part of the rye kernel offers better blood sugar control than wheat bread or rye bran.

"A low insulin response leads to a milder recovery of the hunger [hormone] ghrelin at three hours after the meal," said Liza Rosén, lead study author. "In contrast, we saw that the wheat bread with rye bran induced a high insulin response."

The study could have important implications for those at risk for insulin resistance and type 2 diabetes, but also for those who are trying to lose weight and decrease hunger pangs.

"I would recommend diabetics, healthy and weight conscious people to eat whole grain rye bread," said Rosén. "These products contain the inner part of the rye grain (endosperm) as well as the fiber rich bran." According to Rosén, it's the endosperm that appears to help control blood glucose and help you feel satiated. "The bran includes many healthful fibers, vitamins, minerals and antioxidants and helps lower blood sugar responses over the long term."

She suggests eating bread that contains whole rye kernels, "which show the best satiating and appetite regulating properties." This seems to be easier said than done.

Large, commercial bread producers don't produce loaves with whole rye kernels, so you'll have to look beyond your local grocery store. Outside of baking your own bread -- which you can do if you've got the time -- smaller international bakeries, such as Feldkamp and Mestemacher, produce whole rye kernel bread, provided you don't mind buying your bread online.

Confused about which bread is best for you? Check out That's Fit's handy nutritional guide for packaged bread.