Here at EatingWell, we love our carbs. And while all carbs are not created equal, nutritious whole grains deserve a regular spot on your plate for a variety of reasons. In fact, whole grains, like quinoa, barley, oatmeal and popcorn, contribute valuable nutrients to your diet and can even help you lose weight. Many types of bread are packed with nutrition and can be part of a healthy diet, including sourdough bread. We dove into the research to find these impressive health benefits of sourdough bread.
6 Healthy Breads You Should Be Eating, According to a Dietitian
Not only does sourdough bread deliver a tangy flavor that's perfect for toast and sandwiches, but it's good for you, too! Here are four science-backed benefits of sourdough bread.
1. Is Good for Your Gut
The fermentation process for sourdough bread can lead to an increased number of prebiotic- and probiotic-like properties, which help improve gut health, according to a 2021 review in the journal Microorganisms. Look for sourdough bread made with whole grains, which are higher in fiber than processed grains, giving your bread additional gut-friendly benefits.
2. Can Lead to Better Digestion
Even though sourdough bread is not gluten-free, a 2021 review in the journal Foods found that sourdough consumption might help improve the digestion of gluten. The fermentation process for sourdough alters the enzymes in the wheat and might potentially help counteract adverse reactions to gluten. While it's too soon to recommend sourdough bread to people with celiac disease (who cannot tolerate gluten), people who feel sensitive to gluten may want to talk to their health care provider or a registered dietitian to see if they might be able to enjoy sourdough bread without the adverse effects.
Whole grains and bread, like sourdough bread, are a staple of the Mediterranean diet. Some research has pointed out it could also be a crucial food to help promote healthy aging. A 2019 review in the journal Nutrients found that fermented grain-based products, like sourdough, have antioxidant, anti-hypertensive, anti-diabetic and FODMAP-reducing qualities.
4. Can Help Keep Blood Sugars in a Healthy Range
Eating carbohydrates naturally causes our blood glucose to rise as we digest them, but rapid spikes and drops in blood glucose can increase the risk for chronic illnesses, like diabetes. We get those big spikes from eating simple carbohydrates, like sugar and refined grains, especially when they're not paired with protein and fat (two nutrients that slow down digestion).
How foods affect your blood glucose is quantified by glycemic index and glycemic load. Glycemic index refers to how much your blood glucose rises two hours after consuming a food, whereas glycemic load indicates how quickly the blood glucose spike occurs. Sourdough bread has a lower glycemic index and glycemic load than white bread and whole-wheat bread that is not fermented. Whole-wheat sourdough is higher in fiber, which additionally lowers the strain it puts on your blood glucose.
Sourdough Nutrition
Whether you buy sourdough from the store or make your own, it has a pretty impressive nutrition profile. Most sourdough isn't made with whole-grain flour, but if you make it at home you can use whole-wheat flour for your bread. Here is the nutrition for one slice of sourdough bread, per the USDA:
Calories: 84
Carbohydrates: 16 g
Fiber: 1 g
Added Sugars: 0 g
Protein: 3 g
Total Fat: 1 g
Saturated Fat: 0 g
Sodium: 187 mg
A slice of sourdough bread made with enriched flour provides 15% of your daily need for folic acid and 7% of your iron needs, nutrients that are particularly important before and during pregnancy.
What sets sourdough apart from traditional bread is that it is made by fermenting flour and water rather than adding yeast to create a leaven. According to a 2018 review in Food Science & Nutrition the fermentation process helps make calcium, phosphorus and iron more available to the body.
The Bottom Line
Sourdough has made a comeback—and for good reason. It provides nutrients, including healthy carbs, protein, fiber, iron and vitamins like folic acid. It may help improve digestion, lower chronic disease risk and even promote healthy aging. Whether you buy it from a local bakery or make some yourself, including sourdough bread in your diet will allow you to reap its flavorful benefits.
Sourdough has made a comeback—and for good reason. It provides nutrients, including healthy carbs, protein, fiber, iron and vitamins like folic acid. It may help improve digestion, lower chronic disease risk and even promote healthy aging.
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.
With its lower calorie count and potential benefits for blood sugar regulation, sourdough bread offers a delicious and healthier alternative to regular bread. Remember, moderation and portion control are key to achieving your weight loss goals.
It's easier on your digestive system, typically has a lower impact on blood sugar, contains prebiotics, and has more readily available nutrients. However, it typically does not contain as much fiber as whole wheat and other whole-grain breads.
Sourdough bread's lower glycemic index, higher nutrient profile, and easier digestibility make it a better option compared to commercial white bread for many people.
Is it healthy to eat sourdough everyday? You could eat sourdough every day, but it isn't necessarily healthy to do so. A healthy diet is characterized by balance and moderation. Whether or not it is healthy for you to consume sourdough every day depends on the rest of your diet.
It may also be better tolerated than regular bread if you have other digestive issues, like irritable bowel syndrome. However, sourdough bread is not gluten-free, so people with celiac disease or a gluten allergy should avoid sourdough bread (and other gluten-containing products).
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. The best sourdough and rye bread varieties to reduce gut inflammation are those made from whole grains.
"Sourdough bread is fermented, so it's much easier to digest than white bread, and it also acts as a prebiotic, meaning that the fiber helps feed the good bacteria in your gut.
Whole grain and whole wheat sourdoughs offer more healthy nutrients. If possible, opt for whole wheat or whole grain sourdough, as these will have much higher levels of fiber and micronutrients than their white counterparts.
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.
Like most things, if you eat too much sourdough bread it can make you very gassy. However, in comparison to yeast leavened breads and store bought white breads, sourdough bread should actually help you to fart less!
But flour type and personal diet need to play a big role. Is sourdough bread good for weight loss? Yes, it may help in your weight management journey. It's complex carbs and high fibre content can leave you feeling full and limit snacking.
'Sourdough contains 3g protein per slice and is fortified with calcium, iron and the B vitamins niacin and thiamine. Contrary to popular belief, it is not high in calories and can be a great source of fibre, especially when it's as pure as a product like authentic sourdough,' says Tew.
A standard sourdough loaf is made from two simple ingredients, flour and water – or three, if you add salt. So standard sourdough isn't keto, because standard, all-purpose flour is made from grain (usually wheat), meaning it's high-carb . Therefore, anyone following a strict ketogenic diet should avoid it.
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 in a slice of sourdough bread? A typical slice of sourdough bread contains around 120-140 calories.
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.
One thing you do need to take note of is that if you add some store-bought yeast to your sourdough, it will not have the health benefits that a traditional long fermented sourdough will have. This means that it will not be suitable for people with gluten intolerances.
Sourdough bread and gluten-free bread are the best types of bread for people with IBS. The lengthy fermentation process used to make traditional sourdough bread reduces the amount of fructans, which are the kind of carbohydrates in bread that cause IBS symptoms.
Introduction: My name is Edwin Metz, I am a fair, energetic, helpful, brave, outstanding, nice, helpful person who loves writing and wants to share my knowledge and understanding with you.
We notice you're using an ad blocker
Without advertising income, we can't keep making this site awesome for you.
:max_bytes(150000):strip_icc()/5492264-5e5f8c04757c4049825a2f25d7fd5611.jpg "Is Sourdough Bread Healthy? (1)")
