Once you get to a certain age, you may find yourself reaching for the breadbasket less often. While any food can fit into an overall healthy diet, bread tends to get a bad rap, especially white bread. You’ve probably heard that bread can raise your blood sugar or that it can lead to weight gain due to its high carbohydrate content.
These concerns are not entirely unfounded, especially when it comes to highly refined breads, which are low in fiber and digested quickly. As we age, blood sugar regulation and insulin sensitivity can become more difficult, which is why many people start rethinking their carbohydrate choices. At the same time, overly restricting the foods you enjoy can make healthy eating feel unsustainable—and that will often backfire.
PSA: No need for shame. That being said, some types of bread are more nutrient dense than others. For example, 100% whole wheat bread has more fiber than many other types of bread, which is a nutrient that almost everyone can benefit from getting more of.
Fiber supports digestion, helps keep cholesterol under control, and plays a role in maintaining a steady energy level throughout the day. It’s also associated with a lower risk of chronic conditions that become more common with age, including heart disease and type 2 diabetes. Choosing bread made from whole or minimally processed grains can make a big difference in how your body responds to them.
There’s even a type of bread that’s linked to healthy aging because of its unique nutritional makeup, and if you’re 50 or older, you can benefit from regular consumption.
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The bread that supports healthy aging
Some breads get a lot of love. Fluffy focaccia, gut-healthy sourdough (the baking project that got us through COVID), nutrient-dense multigrain… But if you’ve been overlooking rye bread, it’s time to give it the attention it deserves. According to the registered dietitians we spoke with, its nutritional makeup makes it an essential food beneficial for people 50 and older.
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Registered Dietitian Melissa Rifkin, RDsays rye bread is an especially good source of magnesium and B vitamins, two nutrients that are key to healthy aging.
“For women over 50, magnesium supports bone density, heart health, and can help with muscle cramps and sleep quality. B vitamins are important for cognitive health, energy levels, and reducing fatigue—especially since the absorption of certain B vitamins can decrease with age,” she says. Parade.
Related: The 8 Best Store-Bought Whole Grain Breads, According to Dietitians
If feeling tired all the time is something you struggle with, switching from white bread to rye bread might help. Registered Dietitian May Zhu, RDsays that both magnesium and B vitamins play a role in how energetic we feel.
“Magnesium supports more than 300 enzyme reactions, including energy production, muscle and nerve function, and bone health. B vitamins are essential for energy metabolism, turning food into usable energy. Together, they support cellular energy production and overall metabolic function,” she says.
Both dietitians also point out that rye bread is higher in fiber than many other types of bread. This means your blood sugar won’t spike as much, which is another reason it can help prevent feeling tired.
Related: Yes, You Can Have Your Bread and Eat It Too — Here Are the 10 Best Low-Calorie Breads
In fact, its fiber content is another reason Rikfin and Zhu say rye bread is so beneficial. “Adults should aim for 25 to 38 grams per day,” reveals Zhu. “Wholegrain rye bread can contribute to this goal. In general, two slices provide 10 to 12 grams. Soluble fiber in rye can specifically support digestive regularity and cholesterol management.” So if you’re dealing with constipation (something that becomes more common with age), incorporating rye bread into your diet can help.
Related: “I’m a GI Doctor and This Is the Easiest and Fastest Way to Relieve Constipation”
How does rye bread compare to other breads
Each type of bread has its own benefits, but there are some nutritional qualities specific to rye bread that really make it stand out compared to other breads.
“Whole-grain rye bread is one of the most nutrient-dense bread options available. Compared to white bread and even many whole-wheat breads, rye typically offers more fiber, magnesium, potassium, and antioxidants. Its dense structure also contributes to slower digestion and greater satiety,” explains Rifkin.
Related: This is the best cheese for weight loss, according to registered dietitians
As mentioned before, one benefit of rye bread is that it does not raise blood sugar as much as white bread. “Wholegrain rye bread causes a slower and more gradual rise in blood sugar than white bread. This is due to its higher fiber content, which slows the absorption of carbohydrates. Rye bread has a lower glycemic response than white bread, even though the total carbohydrate content is similar, making it a better option for keeping blood sugar stable,” says Rif.
When shopping for rye bread, she recommends looking for “100% whole rye” or “whole rye flour” to make sure what you’re buying is as nutrient-dense as possible. “Not all rye breads are created equal — some are mostly refined wheat flour with a little rye added for flavor,” she says.
To round out the nutritional profile of your snack or meal, she suggests pairing wholegrain rye bread with foods high in protein and unsaturated fat, such as eggs, fish, avocado or nut butter. That way, you’ll get even more nutritional value out of it.
As you can see, bread can absolutely add nutritional value to your diet. Rye not try?
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Related: This cheese has the most protein for the fewest calories, according to a registered dietitian
Sources:
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Melissa Rifkin, RD, registered dietitian
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May Zhu, RDN, registered dietitian
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Thompson, HJ, & Brick, MA (2016). Perspective: Closing the fiber gap: an ancient solution to a 21st century problem. Advances in Nutrition. 7(4):623-626
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Schuster, BG, Kosar, L., & Kamrul, R. (2015). Constipation in older adults. Canadian family doctor. 61(2):152-158.
This story was originally published by Parade on January 11, 2026, where it first appeared in Health & Wellness. Add Parade as a favorite source by clicking here.