One bread — yes, bread — registered dietitians want women over 50 to eat more of

Once you reach a certain age, you may find yourself reaching for the bread basket less often. While any food can fit into an overall healthy diet, bread gets a bad rap — especially white bread. You’ve probably heard that bread can cause blood sugar spikes or that it can cause weight gain due to its high carbohydrate content.

These concerns are not entirely unfounded, especially when it comes to highly refined breads that are low in fiber and digest quickly. As we get older, blood sugar regulation and insulin sensitivity can become more challenging, which is one reason many people start rethinking their carb choices. At the same time, overly restricting the foods you enjoy can make healthy eating feel unsustainable—and that often backfires.

PSA: No need for bread shaming. That said, some types of bread are more nutrient-dense than others. For example, 100% whole wheat bread is higher in fiber than most other types of bread, which is a nutrient almost everyone can benefit from getting more of.

Fiber supports digestion, helps keep cholesterol in check, and plays a role in maintaining steady energy levels throughout the day. It is associated with a lower risk of chronic conditions that become more common with age, including heart disease and type 2 diabetes. Choosing breads made from whole or minimally processed grains can make a meaningful difference in how your body responds to them.

There’s also a type of bread that’s been linked to healthy aging because of its unique nutritional makeup, and if you’re 50 or older, you may benefit from eating it regularly.

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Bread that supports healthy aging

Some breads get a lot of love. Fluffy focaccia, gut-healthy yeast (the baking project that got us through COVID), nutrient-dense multi-grain…but if you’ve been neglecting rye bread, it’s time to give it the attention it deserves. According to the registered dietitians we spoke to, its nutritional makeup makes it a must-have beneficial food for people 50 and older.

Registered Dietitian Melissa Rifkin, RDSays rye bread is an especially good source of magnesium and B vitamins, two nutrients that are critical for healthy aging.

“For women 50 and older, magnesium supports bone density, heart health and helps with muscle pain and sleep quality. B vitamins are important for cognitive health, energy levels and reducing fatigue — especially since absorption of some B vitamins can decrease with age,” she says. parade.

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If you struggle with feeling constantly tired, switching from white bread to rye bread can help. Registered Dietitian May Zhu, RDSays magnesium and B vitamins play a role in how energetic we feel.

“Magnesium supports more than 300 enzymatic reactions, including energy production, muscle and nerve function, and bone health. B vitamins are important for energy metabolism, converting food into usable energy. Together, they support cellular energy production and overall metabolic function,” she shares.

Both dietitians also point out that rye bread is higher in fiber than many other types of bread. This means that it doesn’t raise blood sugar too much, which is another reason why it helps prevent feeling tired.

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In fact, its fiber content is another reason why Rikfin and Zhu say rye bread is so beneficial. “Adults should aim for 25 to 38 grams per day,” Zhu explained. “Whole-grain rye bread can contribute to this goal. In general, two slices provide 10 to 12 grams. The soluble fiber in rye can especially 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 Doc, and This Is the Easiest, Fastest Way to Get Rid of Constipation’

How does rye bread compare to other breads?

Each type of bread has its own benefits, but there are specific nutritional properties to rye bread that make it really 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 many whole-wheat breads, rye generally provides more fiber, magnesium, potassium and antioxidants. Its denser texture also contributes to slower digestion and more sefikin.”

Related: This is the best cheese for weight loss, according to registered dietitians

As mentioned above, one of the benefits of rye bread is that it doesn’t spike blood sugar like white bread. “Whole-grain rye bread raises blood sugar more slowly and gradually than white bread. This is due to its high fiber content, which slows carbohydrate absorption. Rye bread has a lower glycemic response than white bread, although the total carbohydrate content is the same, making it a better choice for maintaining stable blood sugar,” says Rifkin.

When shopping for rye bread, she recommends looking for “100% whole-grain 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 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 whole-grain rye bread with foods high in protein and unsaturated fat, such as eggs, fish, avocado or nut butter. This way, you will get more nutritional value from it.

As you can see, bread can add nutritional value to your diet. Rye Give it a try?

Next:

Related: This cheese packs the most protein for the fewest calories, according to a registered dietitian

Sources:

• Melissa Rifkin, RD, Registered Dietitian

• May Zhu, RDN, Registered Dietitian

• Thompson, HJ and Brick, MA (2016). Perspectives: Closing the Fiber Gap: An Ancient Solution to a 21st Century Problem. Advances in nutrition. 7(4):623-626

• Schuster, BG, Kosar, L. and Kamrul, R. (2015). Constipation in older adults. Canadian Family Physician. 61(2):152-158.

This story was originally published by Parade on January 11, 2026, where it first appeared in the Health & Wellness section. Add Parade as a favorite source by clicking here.