Rye has long been studied for its satiating properties, but researchers wonder why rye leaves you feeling fuller for longer, and whether certain rye products are more ﬁlling than others. To test these diﬀerences, researchers provided various whole grain rye products (sourdough bread, ﬂakes, puﬀs, and smoothies – each with the same number of calories) to 26 participants, who resumed their usual diet and exercise routine for two days between each intake of the rye samples. The rye puﬀs and rye bread, which have a porous structure, were the most ﬁlling, whereas the liquid beverage was the least ﬁlling. The porous structure of the rye puﬀs and bread is thought to stretch and ﬁll up the stomach, signaling to your body that you’re satisﬁed.
Food Quality and Preference. 2017 September;60:178-187. (Pentikainen S et al.)