Long considered the epitome of healthy eating, it turns out that wheat bread might be displaced from its lofty perch by none other than rye bread. In a finding that surprised even researchers, it appears that while whole grain bread is without question good for you because of the fiber rich outer shell (bran) used in making it, bread made with white rye flour actually leads to healthier levels of insulin and sugar in the blood.

The exact reason for this is not completely known, but the recent findings open up future avenues of inquiry. It is worthy to note that not all forms of rye are created equal, and some have more healthful effects than other. Most of the commercial rye flours available to the public are a mixture of several different types, and because of this, they may not offer the maximum benefits.

The authors of the study focused on rye because it has previously been shown to correspond with a low insulin response, which is desirable from a health perspective because high insulin responses increase one’s risk for insulin resistance, which is a risk factor for diabetes.

According to the study, eating rye as a porridge seemed to give the best results, with subjects reporting greater levels of “fullness” while eating less (16% less consumption) when compared with people who only ate bread. The reason for this is because the porridge combines all parts of the grain, including the bran, which contains healthy fiber, which in turn helps lower blood sugar response over time. It also contains minerals, antioxidants, and vitamins. The presence of water in the porridge also contributes to feeling of satiety.

The end result is that not only do people eat less, but their metabolic response is better, as well. This is of particular relevance in regards to maintaining healthy blood sugar levels, which helps reduce a person’s risk for chronic conditions like heart disease and diabetes.

When we eat whole grains, we are consuming three parts of the seed: the bran, germ, and endosperm, all of which are good sources of phytochemicals and antioxidants, and according to some experts, even more so than most fruits and vegetables. Whole grains are also a good source of B vitamins, vitamin E, magnesium, and iron, which are found mostly in the germ and bran of the grain.

It has also been observed that people who regularly consume whole grains on a consistent basis generally weigh less than people who eat more processed and refined grains, thus lending support to the current findings. The U.S. Department of Agriculture (USDA) recommends that all adults eat half their grains as whole grains, or at least 3 servings each day.

Good ways to increase your whole grain consumption include choosing wheat bread instead of white bread, substituting whole wheat flour for white flour, eat whole grain cereals for breakfast, cooking with brown rice instead of white rice, and snacking on popcorn instead of potato chips.

For more information about whole grains, check out the website for the Whole Grains Council and the USDA’s Food Pyramid.