This article delves deeper into the potential health benefits of sourdough bread supported by scientific research, its nutritional breakdown, possible side effects, and some of its easy and delicious recipes you can try at home. Keep reading. It is quite different from our regular bread. He explains, “Without an activated yeast, the bread rises from natural bacteria in the starter. In many cases, this causes sourdough to be easier on those with gluten sensitivities. It also contains healthy bacteria and probiotics.” Probiotics are known to be gut-friendly, making sourdough bread a healthy treat for your digestive system. However, it is also loaded with other nutrients.
Nutritional Profile Of Sourdough Bread
A 100g serving of sourdough bread contains (1): Alicia Galvin, RD, explains, “Sourdough bread is particularly rich in nutrients that the body can more easily absorb because the lactic acid bacteria in the bread increase the availability of nutrients like folate, potassium, and magnesium. Sourdough bread can also act as a prebiotic and enhance the microbial population in the gut.” The next section explains several other health benefits of sourdough bread. Scroll down.
6 Potential Health Benefits Of Sourdough Bread
1. Increases Bioavailability Of Nutrients
The bioavailability of nutrients is the proportion of the nutrients digested, absorbed, and metabolized by the body. The body cannot absorb and utilize all nutrients in the food. Sourdough fermentation can help reduce this nutrient waste. The bacteria in the bread interact with the nutrients in the whole grain, solubilize them, and help the body absorb each nutrient. Moreover, the lactic acid bacteria (LAB) in the bread may also reduce certain allergens and antinutritional phytate compounds (2), (3).
2. Low Glycemic Index
Sourdough fermentation (wheat flour dough) produces lactic acid that reduces the GI of bread by delaying starch digestion and absorption. Low GI foods are beneficial for people with type 2 diabetes as they can slow down insulin secretion and help manage blood sugar levels (4), (5), (6). The GI of 30 g serving of sourdough bread (wheat) is 54, and whole wheat bread is 71. Consuming large amounts of carbohydrates (in regular bread) causes insulin resistance and risk of diabetes.
3. May Help In Weight Management
Low-GI diets may promote weight loss by boosting satiety, reducing post-meal insulin release, and retaining insulin sensitivity. Sourdough bread contains metabolically active compounds that increase satiety by influencing gastrointestinal hormone responses. This may help you with portion control (7), (8).
4. Reduces Risk Of Cardiovascular Diseases
Consuming sourdough bread lowers inflammation and improves the cardiometabolic profile. This helps reduce the risk of metabolic syndromes associated with insulin resistance (cardiometabolic syndrome), like hypertension, unhealthy lipid levels (dyslipidemia), and abdominal fat accumulation (central adiposity) (9).
5. Rich In Dietary Fiber
Sourdough bread is rich in dietary fiber. High dietary fiber intake is associated with lower risks for coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Eating more fiber lowers blood pressure, blood sugar, and cholesterol levels (10).
6. May Lower Risk Of Cancer
Sourdough rye bread contains lignans, a source of cancer-protective phytoestrogens. Researchers believe that phytoestrogens from various sources (including sour bread) may reduce the risk of breast cancer. However, more scientific evidence is required to establish this claim (11). In the past few years, food nerds have switched loyalties from whole grain bread to sourdough bread. It is old-fashioned, comforting to the palate, and a treat to the eyes. You can easily prepare it at home and consume it in multiple ways. Ahead, we have discussed ways to prepare and add sourdough bread to your diet.
How To Add Sourdough Bread to Your Diet
Keith-Thomas Ayoob, EdD, RD, FAND, says, “You can certainly use it in any way you use regular bread: sandwiches, toast, even leftover stale sourdough makes great breadcrumbs, croutons, and more. Also, use it as your ’grain’ or starch at dinner, instead of rice, pasta, or potatoes.” He adds, “Bread was often considered a nice little add-on to the meal, but good sourdough can hold its own as a side dish, topped with avocado, chopped tomatoes (think bruschetta), and it makes a great grilled cheese sandwich.” You can make it healthier than regular wheat bread. Stacey Krawczyk, MS, RD, advises, “Since sourdough’s nutrient composition is reflective of the grain flour used to make it, you could use a 50-50 white flour-whole wheat flour blend so that you still get the great taste of sourdough but with the additional benefits of whole grains.” She adds, “Some people may not like the full whole-grain bread texture, so blending provides the best of both worlds. For additional benefits and taste, you can also try sprouted grain sourdough bread as another option.”
How To Make Sourdough Bread
What You Need
100 g sourdough starter 250 g water 8 g kosher salt 400 g bread flour Rice flour for dusting
How To Prepare
Popular Recipes To Try
1. Roasted Chicken with Sourdough Bread
What You Need
1 whole chicken 3 thick slices of sourdough bread 3 garlic cloves (peeled) 1 bunch of fresh thyme 1 bay leaf 3 tablespoons of olive oil 1 cup of sour cream 1 tablespoon of shallot (peeled and grated) 1 teaspoon of chili pepper 1 lemon (halved) 1 tablespoon of lemon juice 1 teaspoon of lemon zest Salt as needed Black pepper (freshly ground) as needed
How To Prepare
2. Jalapeno Cheese Dip With Sourdough Bread
What You Need
1 can of jalapeno peppers (diced) 1 round loaf of sourdough bread 1 cup of Parmesan cheese (shredded) ½ cup of shredded cheddar cheese 1 cup of mayonnaise 1 can of green chilies (chopped)
How To Prepare Although sourdough bread is the healthiest of all types of bread out there, it is always not recommended for all.
Possible Side Effects of Sourdough Bread
Since it is a fermented product, some people may experience bloating. However, it is considerably less than other bread (8). Galvin says, “It does have a lower gluten load than regular bread. However, if you are celiac, have a true allergy to wheat, or a more severe form of gluten sensitivity, sourdough is not recommended because it is not gluten-free or wheat-free.” Is sourdough bread healthier than white bread? Possibly. While they have similar nutritional profiles, sourdough bread is beneficial for gut health because it stimulates the growth of healthy gut bacteria (12). Can I eat sourdough bread every day? Yes, but in moderation. Sourdough bread is among the healthiest bread types. However, excess consumption may lead to bloating and other gastrointestinal problems.
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