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
Sourdough bread is also an excellent source of antioxidants. Studies have shown that antioxidants like the peptides found in sourdough can lower the risk for certain types of cancer, signs of aging, or chronic diseases like rheumatoid arthritis.
What brand is a healthy sourdough bread? ›
Nature's Promise is a classic brand of bread that also carries an artisan loaf of sourdough. Each loaf is made with just 5 simple ingredients: enriched wheat flour, whole wheat flour, water, salt, and malt, Byrne shares. One slice will get you 5 grams of protein which is pretty impressive for a single slice of bread.
Can I eat sourdough bread every day and lose weight? ›
Incorporating sourdough bread into your weight loss journey can offer several advantages: Firstly, its low-calorie content allows you to enjoy a satisfying portion without derailing your progress. Secondly, the fermentation process in sourdough bread enhances its nutritional profile.
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.
What are the pros and cons of sourdough bread? ›
Sourdough bread is a great alternative to conventional bread. It's richer in nutrients, less likely to spike your blood sugar, and generally easier to digest. Just remember that sourdough fermentation doesn't degrade gluten completely.
What is the healthiest bread to eat? ›
Next time you're at the store, look for the following options to find a healthy bread you like.
- Wholegrain bread. Wholegrain bread is minimally processed and made with flour from fully intact grains. ...
- Multigrain bread. ...
- Dark rye bread. ...
- Authentic sourdough bread. ...
- Flaxseed, or linseed, bread. ...
- Ezekiel, or sprouted grain, bread.
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 grocery store sourdough real sourdough? ›
Despite the fact that traditional sourdough ingredients are flour, water, and salt, many store-bought versions include added yeast, ascorbic acid, vinegar, and oil. So, although many grocery stores may carry bread labeled “sourdough”, more often than not they are in fact fake sourdough.
Who should not eat sourdough bread? ›
Sourdough breads can be made from any type of flour, but the most common is wheat flour, which does contain gluten. As a result, it's not suitable for people with celiac disease or gluten intolerance.
Is sourdough anti-inflammatory? ›
Sourdough Fermentation Improves the Antioxidant, Antihypertensive, and Anti-Inflammatory Properties of Triticum dicoccum.
Whole grain sourdough bread is a great option for weight loss, since this type of sourdough has little to no sugar and fat, while also having increased protein and fiber.
What is the healthiest sourdough bread? ›
“The whole-grain sourdoughs have more fiber, protein and micronutrients, making them more filling and healthier for you overall,” says Natalie Rizzo, registered dietitian and nutrition editor at TODAY.com. When choosing a sourdough loaf, look for ones that have whole wheat, spelt or rye, Rizzo adds.
Is sourdough bread ok for high 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.
What is the healthiest flour for sourdough bread? ›
Compared to whole wheat flour, rye flour is said to be the most nutrient- and amylase-dense option for a sourdough starter. Overall, it has a lower gluten protein content than wheat flour, which means it produces slack, sticky, and dense doughs.
Is sourdough bread good or bad carbs? ›
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.
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 in a slice of sourdough bread? A typical slice of sourdough bread contains around 120-140 calories.
Is sourdough bread 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.
Is sourdough bread or rice healthier? ›
However, rice does contain more protein, vitamins, and minerals compared to bread. If you're looking for a healthier alternative to white bread and rice, try opting for multigrain bread, sourdough bread, rye bread, and brown rice. All of these options contain more nutrients than traditional bread and rice choices.
