The craze for baking your own sourdough bread has died down as people get out and about more, but you may still be eating sourdough. The question is: is sourdough bread healthier than other kinds of bread?
Define your terms
First, it depends what you mean by sourdough. Sourdough bread is leavened with natural yeast developed during a long fermenting process. There is some evidence that this process creates some health benefits, as discussed below.
However, a lot of bread labeled “sourdough” contains ordinary bakers’ yeast and flavorings to give it a sourdough tang, without having gone through that process.
The example below shows a bread that contains yeast, which authentic sourdough bread does not. This bread will not have any of the special qualities of authentic sourdough bread.
Before moving on to those special qualities, we also have to define what we mean by “healthy.”
Checking the nutrition label above shows that a serving of this bread provides 1 gram of fiber, 5 grams of protein, no sugar, and 10% of the minimum daily requirement of iron. This kind of information from a nutrition label is what we usually consider when we think about whether a food is healthy or not.
Basic nutrients
The label below is from a common white bread loaf. It has 2 grams of fiber, 5 grams of sugar, and 4 grams of protein. It’s also enriched with vitamins and minerals.
The label below, from whole wheat bread, contains 3 grams of fiber, 2 grams of sugar, and 5 grams of protein, plus 6% of iron requirements.
One more label, shown below, is from authentic sourdough bread made with whole wheat flour. It has 2 grams of fiber, no sugar, 4 grams of protein, and some iron and potassium.
Sourdough bread doesn’t contain sugar, while ordinary sandwich bread often does. Otherwise, the macronutrients depend on the kind of flour used. Whole wheat flour will generally contain more fiber than white flour. Enriched flour will also have vitamins and minerals to offer. This is true regardless of the kind of leavening used.
Special to sourdough
Now, what about those special healthy characteristics of authentic sourdough bread? The development of lactic acid in sourdough starter creates more antioxidants in this type of bread than in other kinds. It may also make some minerals more available for digestion than they are in ordinary bread by breaking down phytates which keep your body from accessing all the minerals in ordinary bread.
Sourdough bread has a lower glycemic index than white bread. It may not raise your blood sugar as much as ordinary white bread.
It is also lower in gluten. While people with celiac disease cannot eat wheat-based sourdough bread, people with gluten sensitivity may be fine with it.
The bottom line is that sourdough bread made with whole grain flour may be a healthier choice than more common types of bread. Reading the nutrition labels of the different breads you are considering will tell you for sure.
FAQs
The bottom line. Sourdough is a healthier alternative to regular white or whole wheat bread. Although it has comparable nutrients, the lower phytate levels mean it is more digestible and nutritious. The prebiotics also help to keep your gut bacteria happy, and it may be less likely to spike blood sugar levels.
Is sourdough bread still inflammatory? ›
The best bread to reduce gut inflammation is bread made from whole grains. Refined grains, such as the grains found in white bread and white pasta, are known to increase inflammation across the whole body. Sourdough bread and rye bread are both good options for an anti-inflammatory diet.
Which is healthier sourdough or multigrain bread? ›
Which is better, sourdough vs. multigrain bread? When made entirely from whole grains, multigrain bread is usually healthier than sourdough bread. However, sourdough bread may be more nutritious than multigrain bread if the multigrain bread contains refined grains.
Is it okay to eat sourdough bread every day? ›
The type of flour used — all-purpose, whole wheat, rye — can affect the nutritional content of sourdough bread, says Wee. But generally speaking, sourdough bread is a healthy option and can be eaten regularly as part of a nutritious, balanced diet.
Does sourdough bread spike blood sugar? ›
Does sourdough bread raise blood sugar? “Sourdough bread results in a smaller increase in blood glucose levels than industrial bread or pure sugar,” says Kelsey Costa, MS, RDN, a registered dietitian nutritionist and founder of Dietitian Insights, “[particularly] when the sourdough is made with whole wheat flour.”
Is Panera sourdough bread real sourdough? ›
Panera's sourdough loaf is a far cry from classic
The Panera website lists the full ingredients of its "Classic Sourdough Loaf," and they're a far cry from true sourdough's minimal lineup of flour, water, salt, and live culture. In addition to wheat and malted barley flour, the sourdough starter contains folic acid.
Is Aldi's sourdough bread real sourdough? ›
Customers can find square and round loaves for sale online and in-store. For consumers concerned about artificial ingredients in food, Aldi's sourdough is a solid choice. Per the label, this bread consists of just three main ingredients, which are salt, water, and flour.
Is grocery store sourdough real sourdough? ›
While purists will tell you it should be made from just flour, water, salt and a “starter” that is in turn made from flour, water and the above-mentioned naturally occuring yeasts, Which? has found that most supermarket sourdoughs are adulterated with anything from yoghurt and vinegar to – and this is the real killer – ...
Why do I feel sick after eating sourdough? ›
The most common reaction to fermented foods is a temporary increase in gas and bloating. This is the result of excess gas being produced after probiotics kill harmful gut bacteria and fungi. Probiotics secrete antiomicrobial peptides that kill harmful pathogenic organisms like Salmonella and E.
Is sourdough bread good for arthritis? ›
Antioxidant properties: Sourdough bread is a rich source of antioxidants, which can help protect cells from damage. Some studies have shown that antioxidants like the peptides found in sourdough may lower the risk of certain types of cancer, signs of aging, and chronic diseases like rheumatoid arthritis.
Sourdough bread may be easier to digest than white bread for some people. According to some studies, sourdough bread acts as a prebiotic, which means that the fiber in the bread helps feed the “good” bacteria in your intestines. These bacteria are important for maintaining a stable, healthy digestive system.
What is the number one healthiest bread? ›
Whole Grain Bread
Thanks to their high fiber and nutrient content, breads made with whole grains, including whole wheat, are generally the go-to healthiest breads that dietitians recommend. “Most people need more fiber in their diets, so finding high-fiber bread is often a good idea,” Dodd says.
Is sourdough good for cholesterol? ›
Fiber, specifically soluble fiber, can help lower bad cholesterol and therefore any bread - including sourdough - that contains a good amount of soluble fiber can help to lower cholesterol. Whole grains contain soluble fiber, so breads made with 100% whole grain flours are the best for cholesterol.
Is sourdough bread good for the kidneys? ›
White or brown pan loaf, baguettes, pitta bread, ciabatta, chapattis, white or granary bread rolls are all suitable. Your dietitian will decide if you can eat wholemeal bread based on your blood levels. Sourdough bread is not a suitable bread as it is high in phosphate.
Is sourdough the least fattening bread? ›
If you're watching your calorie intake, sourdough bread can be a smart choice. Compared to some other bread varieties, sourdough generally has a lower calorie count. How many calories are in a slice of sourdough bread? A typical slice of sourdough bread contains around 120-140 calories.
Is sourdough bread healthy for weight loss? ›
Sourdough bread may have health benefits. Beneficial bacteria and low phytates make sourdough bread easy to digest, and they may also help with weight loss, this may be due to its glycemic index and glycemic load. Sourdough bread is a fermented food that people around the world have eaten for thousands of years.
Is sourdough bread as healthy as whole grain? ›
Depending on how long the fermentation process was, 100% whole grain sourdough bread may even be healthier than regular whole grain bread, because the sourdough fermentation can affect the nutritional profile, making some vitamins and minerals more available for our bodies to absorb.
Is sourdough healthier than using yeast? ›
Because sourdough bread is lower on the glycemic index, it can be good for diabetics too. Both lactic acid and acidic acid slow down digestion, so the natural sugar in bread is absorbed more slowly.
