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
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:
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.
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.
3. Promotes Healthy Aging
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.
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.
Store-bought sourdough can have many health benefits as well and often contains fewer preservatives than highly processed white bread, making it an A+ choice nevertheless. All in all, sourdough bread is a healthy choice for most people.
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.
Health benefits of sourdough. 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.
Is sourdough bread good for diabetics? Sourdough bread is made through a slow fermentation process, which may cause this type of bread to raise blood sugar more slowly than other breads. As a result, sourdough bread could be a great choice for those with diabetes.
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.
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.
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.
Overall, there is a growing body of evidence that suggests that eating sourdough bread can have a number of beneficial effects on gut health. If you are looking for a way to improve your gut health, sourdough bread may be a good option to consider.
The highly processed flour and additives in white, packaged bread can make it unhealthful. Consuming too much white bread can contribute to obesity, heart disease, and diabetes.
Whole grain or sprouted grain breads with minimal ingredients can be a nutrient-dense and delicious addition to a healthy diet. “Sprouted grain bread is typically higher in protein, fiber and beneficial vitamins and minerals than other breads,” says Sassos.
Unlike highly refined and processed bread, which often contains additives, preservatives, and high levels of sugar and unhealthy fats, sourdough bread is made with simple ingredients: flour, water, and naturally occurring yeast and bacteria. Ultra-processed bread often lacks the nutrients found in sourdough bread.
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.
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.
However, whole-grain sourdough bread consumption has significantly increased LDL cholesterol and triglycerides in certain participants with specific genes (APOE E3/E3).
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 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.
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.
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.
Introduction: My name is Tyson Zemlak, I am a excited, light, sparkling, super, open, fair, magnificent person who loves writing and wants to share my knowledge and understanding with you.
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