Rye is often considered a superior grain to wheat or barley in terms of weight loss efforts. The type of fiber in rye is somewhat unique as it is extremely binding with water molecules, meaning that it makes you feel full very quickly. The problem with being on a diet is that you are often hungry, so you inevitably give in. However, by removing the feeling of hunger and creating some sense of satiety, the type of fiber found in it can keep you from snacking in between meals or overeating, which are two surefire ways to mess up your weight loss program!

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Prevent Gallstones

Recent research has revealed an important element in rye that can help to lessen the severity of gallstones. This is somewhat connected to fiber’s impact on the digestive process, as explained above because fiber (particularly a mix of soluble and insoluble) can help to reduce the amount of bile acids formed, which is the main cause of gallstone development. 

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Control Diabetes

When it comes to blood sugar, diabetics must always be concerned and watch what they eat and when they eat it. Huge spikes and drops in blood sugar can be dangerous, and can even cause diabetic shock, asphyxiation, and a number of other unpleasant outcomes. Wheat actually causes more of a spike in the insulin level in the body, as it is made of smaller molecules that are quickly and easily broken down into simple sugar, which causes an increase in insulin. Rye, however, which is composed of larger molecules, is not broken down as quickly and therefore has less of an effect on blood sugar. 

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Improves Digestion

As mentioned briefly in the weight loss section, the impressive composition and density of dietary fiber in rye make it perfect for someone who is suffering from constipation or other blockages of the bowels. It can reduce excess gas, ease stomach pain and cramping, and prevent more serious conditions like ulcers, gallstones or even colon cancer.

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Boosts Metabolic Performance

Research performed at the University of Kuopio have shown that rye can result in the down-regulating of genes, particularly if they are damaging or harmful, such as those that can cause insulin or other chronic genes. As compared to other grains in the same family, it appears to be the best at optimizing the metabolic performance of our cells, even at the earliest stages of gene development.

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Source: https://www.organicfacts.net/health-benefits/cereal/rye.html