The popularity of preparing sourdough bread has increased dramatically in the past several years (due to quarantine). This healthy baking challenge is a lot of fun and produces really tasty results. In addition to its distinctly gratifying flavor and texture, people adore sourdough bread because, nutritionally speaking, it is typically healthier than other bread varieties. However, is sourdough bread actually healthy? Is it healthier than other kinds of bread or baked items, at the very least?
Surprisingly, sourdough bread has a lot more health advantages than many of the standard bread varieties you can buy at the grocery store, particularly in terms of digestive health. So read on to find out what makes this fermented bread unique, why it is become so popular, and the health advantages it provides—whether you prepare or buy your sourdough loaves.
Sourdough Bread: What Is It?
To begin with, let us define sourdough bread. Sourdough is a leavened bread, or one that contains rising agents, just like the majority of other breads you may buy at your local supermarket. But sourdough is leavened by something called a starter, not by those handy packets of active dry baker’s yeast. A sourdough starter is a living culture of microorganisms that are cultivated from the flour it is created with and the air it is exposed to, such as lactic acid bacteria and “wild” yeast. The mixture feels and looks like thick pancake batter, and these symbiotic microorganisms thrive on a consistent supply of flour and water. (In fact, a lot of people think that sourdough starter, like our gut microbiome, is its own diverse microbiome.)
Sourdough starter produces natural leavening in bread by fermenting flour when combined with flour, water, and salt. Additionally, some of the proteins in flour, such as gluten (yes, gluten is a protein), are broken down by this fermentation.
This ancient Egyptian bread-baking technique dates back to approximately 1500 BC, and it has withstood the test of time. Even though this kind of bread looks like other loaves you might buy on the bakery or grocery store shelf, many people find its distinct acidic flavor to be just tempting. In actuality, the acetic acid generated during fermentation is what gives this taste.
Can You Eat Sourdough Bread?
It is difficult to argue against sourdough’s beneficial nutrients after glancing at the nutrition data panel. Protein, fiber, iron, selenium, manganese, copper, and B vitamins including riboflavin, thiamin, folate, and B12 are all included in this bread option. Additionally, there are significant levels of potassium, zinc, and phosphorus in whole wheat sourdough bread.
In addition to its nutritional value, sourdough’s fermentation process produces a number of health advantages. These are a few of the most notable.
Digestive Health
Some of the proteins in wheat flour, including gluten, begin to degrade during the fermentation process needed to make sourdough bread. For people who are sensitive to gluten and other wheat-based products, this usually results in a final product that is simpler to digest.
Noteworthy: Although this bread is fermented, baking destroys the bacteria in the bread dough, so it cannot be categorized as a probiotic food. Nevertheless, a lot of sourdough breads, particularly whole grain varieties, can be categorized as prebiotic diets because they provide soluble fiber, which supports the growth of good bacteria in the gut microbiota. The microbiome, a community of more than a trillion bacteria that inhabit our large intestine, is closely linked to the general health and regularity of our digestive systems.
Immune System Health
Speaking of the gut microbiota, sourdough provides this vital microscopic colony with prebiotic assistance, which also strengthens our immune system. This is due to the microbiome’s role in modulating the mucosal immune system and controlling inflammation throughout the body. Even the lowering of risk for a variety of chronic illnesses has been linked to the biome. Remarkably, a 2019 study discovered that older Mediterranean-dwelling seniors who frequently ate whole-grain sourdough bread were at lower risk for chronic ailments including diabetes, cancer, and heart disease. This advantage may be enhanced by the immune-stimulating mineral zinc present in whole wheat sourdough.
Health Metabolic
There are multiple benefits to metabolic health from this spicy bread. To begin with, sourdough is lower on the glycemic index than other non-fermented breads. Compared to other breads, it will cause a smaller and slower surge in blood sugar, particularly if it is whole grain sourdough bread. For people with metabolic disorders like type 2 diabetes as well as those without a diagnosis, this means improved blood sugar regulation and longer-lasting energy (reducing recurrent, sharp blood sugar spikes and falls is advantageous for everyone).
Sourdough offers an advantage when it comes to nutritional availability and absorption as well. In addition to increasing the amount of vitamin B12 present in the finished product, fermentation aids in increasing the bioavailability of B vitamins in bread products. Additionally, this mechanism aids in the breakdown of anti-nutrients like phytic acid, which can prevent the body from absorbing important elements like iron. Indeed, there is evidence that sourdough fermentation can lower bread’s phytic acid concentration by more than 70%.
Heart Conditions
The fiber, potassium, phosphorus, and salt content in sourdough bread contribute to heart-healthy eating. Sourdough bread contains soluble fiber, which in the small intestine binds to dietary cholesterol to assist move it through the body rather than absorb it. This lessens the risk of atherosclerosis, or plaque accumulation in the veins and arteries, which is connected to persistently elevated cholesterol levels and frequently the main cause of heart disease. Additionally, potassium is associated with improved blood pressure management, both fundamental components of heart health, and phosphorus, sodium, and potassium are important electrolytes in the body that support the maintenance of good cardiac rhythms.
Purchasing Advice for the Healthiest Sourdough Bread
Here are some tips for selecting a healthy sourdough bread so you may obtain the most nutritional value for your money.
Sourdoughs made with whole grains and whole wheat have more beneficial elements.
Choose whole grain sourdough or whole wheat if at all possible, as these will be far higher in fiber and micronutrients than white bread. A good tip is to check the food label for the word “whole” to be sure the bread you are choosing is made entirely of whole grains or whole wheat.
Try making sourdough with sprouts for even more nutrition.
Even more nutritious is sprouted sourdough, though it may be tougher to get nearby. Germination, also known as sprouting, lowers the glycemic index, lightens the gluten load, breaks down anti-nutrients, and increases the bioavailability—or the quantity that can be absorbed—of numerous micronutrients.
Bread made with sourdough is not naturally gluten-free.
It is noteworthy for individuals who abstain from gluten due to health concerns that sourdough bread retains some wheat protein, despite being more easily digestible for those with gluten sensitivity. Sourdough bread is not recommended for people with celiac disease or other severe gluten allergies.
