Rye flour is actually more nutrient-dense than whole-wheat flour. Plus, a hearty slice of rye can deliver up to 5 grams of fiber. A 2012 Swedish study found that including rye at breakfast can keep you feeling full throughout the day, which helps prevent the overeating of nutritionally suspect foods.
The bread & butter: Most rye or pumpernickel breads on store shelves are made mostly with wheat flour or with just a few rye seeds tossed in for effect. Find one that’s closer to 100 percent whole rye, which might be easier at a local bakery. The denser the bread, the more rye it likely contains.