For many women over 50, bread does not have to be “the villain” on the plate, but the choice makes a difference. According to a nutritionist, there is one type that stands out at this stage: rye bread (preferably wholemeal), as it combines fiber with important nutrients for healthier aging.
According to Notícias ao Minuto, the nomination is attributed to Melissa Rifkin, a nutritionist cited by Parade magazine, in an article that contradicts the idea that “bread is for cutting” and points to rye as a more interesting alternative to more refined options.
The expert highlights, in particular, the role of magnesium and B vitamins, nutrients associated with energy metabolism, muscle and nervous function, and which may be relevant as the body ages.
Why rye gains points after 50
Rye has a nutritional profile that, on average, tends to offer more fiber and an interesting density of micronutrients when compared to more processed breads, especially white bread.
In the case of magnesium, scientific literature describes this cereal as a relevant source and a useful contribution to a balanced diet, especially when the bread is made with wholemeal flour and without major processing “shortcuts”.
B vitamins are often highlighted as important for energy and cognitive function, and Parade says this may be an additional reason to prefer rye over more refined options.
Fiber and cholesterol: the bonus of rye
Fiber is one of the main arguments in favor of rye. Recent reviews once again highlight rye as a cereal with high levels of dietary fiber and bioactive compounds, which helps explain its gut-friendly and satiety reputation.
There are also older studies, but still widely cited, that associate the consumption of rye bread with improvements in the lipid profile, including reductions in total and LDL cholesterol in certain groups.
In simple terms: for those who want to keep their bread on a daily basis without such marked “peaks” and with more capacity to satisfy, whole grain rye tends to be a more consistent bet than very refined breads.
How to choose and consume without exaggeration
According to , the detail that makes the difference is in the label and appearance: prefer whole rye bread (or with a high percentage of rye) and be wary of products that are “dark” only due to dyes or mixtures where refined wheat continues to dominate.
Even the “right bread” doesn’t cancel out the rest: quantity, fillings and context of the diet count. A slice of rye with “good” protein and fat tends to have a different impact than bread with too much butter, sausages or very salty side dishes.
Finally, anyone with specific conditions (such as celiac disease, certain digestive pathologies, sodium restrictions or personalized medical advice) should confirm with a healthcare professional which bread is most suitable, because the best choice is always the one that fits your case.
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