Why Rye? The Benefits of Adding Ancient Grains to a Modern Pantry

July 18, 2025

Most of us grew up thinking bread came in two varieties: white or wheat. Maybe the occasional multigrain. But Rye? That felt like something only your grandpa ate with pastrami. Turns out, Grandpa was onto something.

Rye is one of the most underrated grains out there, and around here at Chisholm Trail Farm, it's quickly becoming one of the stars of our crop lineup. Whether you're trying to diversify your pantry, support your gut health, or eat food that feels more real, Rye is a grain worth getting to know.

So… What Is Rye, Really?

Rye is an ancient grain that has been feeding people for thousands of years, particularly in Northern and Eastern Europe. It's hearty, resilient, and deeply nourishing. It's also a powerhouse of ancient grains.

Compared to modern wheat, Rye has more fiber, more flavor, and a lower glycemic index, meaning it won't spike your blood sugar the way refined grains can. But Rye isn't just for sandwich bread anymore. We grow whole rye berries that you can cook like farro, mill into flour, or toss into soups, salads, and stews. Trust us, once you try it, you see why it earns a permanent spot in our pantry.

Why Rye Belongs in Today's Kitchen

We live in a world of convenience. But somewhere along the way, we lost our connection to the kinds of grains that nourish us. Rye brings us back to basics in the best way possible:

Naturally high in fiber – great for digestion and blood sugar stability
Rich in magnesium, iron, and B vitamins – for energy and focus
Packed with antioxidants, which help reduce inflammation
Lower gluten content than wheat – easier on the gut for many folks
Deep, complex flavor – nutty, earthy, and slightly sweet

Rye is one of those grains that fills your belly, fuels your body, and supports long-term health. That's exactly what food should do.

Rye and Regenerative Farming

At Chisholm Trail Farm, we love Rye because it plays a powerful role in our regenerative growing practices. Rye is often used as a cover crop, which means it:

Protects the soil through harsh Midwest winters
Prevents erosion and feeds the microbial life in the soil
Helps suppress weeds naturally
Builds carbon in the soil, improving fertility for future crops

Planting rye is part of how we care for the land between crop cycles. When we say it's a "star crop," we mean that literally: it feeds the earth and the people.

Ways to Use Rye at Home

You don't need to be a sourdough expert or a grain bowl enthusiast to make rye part of your routine. Here are a few easy ways to start using rye berries and rye flour:

Whole Rye Berries

Simmer and use like brown rice or farro
Add to soups or stews for extra texture
Mix into salads with roasted veggies and vinaigrette
Use in breakfast bowls with yogurt, maple, and fruit

Stone-Milled Rye Flour

Bake into hearty sandwich bread or rustic loaves
Add to pancakes, muffins, or cookies for a nutty flavor boost
Combine with wheat flour for a balanced dough in sourdough starters

Tip: Rye flour absorbs more water than wheat, creating a stickier dough, but it bakes up with incredible depth and moisture.

Is Rye Just for People with Dietary Restrictions?

Nope. While Rye's nutritional profile does make it appealing for folks with sensitivities, it's a great addition to anyone's pantry, especially if you're trying to eat more whole, functional foods and reduce processed carbs.

When it's grown in living soil, harvested with care, and milled fresh like we do here at Chisholm Trail Farm, it's precisely the kind of ingredient that brings meaning back to meals.

From Our Field to Your Table

We grow our Rye the same way we develop everything else, with intention.

Our Rye is:

Grown using regenerative methods
Cleaned at an MCIA-approved facility
Milled in small batches or sold whole for maximum freshness
Non-GMO and glyphosate-free

Whether you're just starting to explore ancient grains or have been baking with Rye for years, we'd be honored to share a little of our harvest with your kitchen.