Sourdough bread does have some health benefits, but certain types of sourdough are better than others. Sourdough made with wholewheat flour is generally healthier than that made with white flour, especially refined white flour.
Sourdough contains a variety of vitamins and nutrients, making it super beneficial to your day-to-day health. Sourdough bread has small to moderate amounts of: iron, manganese, calcium, B1-B6, B12, folate, zinc, potassium, thiamin, niacin, riboflavin, selenium, iron, manganese, magnesium, phosphorus, and vitamin E.
Sourdough makes the healthy bread list due to its high amounts of antioxidants, prebiotics, fiber, and folate levels. It can be made with whole-wheat flour, which adds more nutritional components like iron. The making of sourdough has been around for thousands of years.
It's one of the least processed breads you can eat.
That means we've been eating this leavened bread longer than any others. In fact, it's such an old form of leavened bread and hasn't changed much with modernization that it's one of the least processed breads we can eat.
Pros: For many, sourdough is easier to digest and can help regulate blood sugar levels. Cons: Sourdough is a calorie dense bread, meaning it can be hard to maintain your weight.
And is there a better option available? Although Sourdough bread can boast a low Glycemic Index, better digestibility and an increased nutritional profile, whole wheat has been known to have increased health benefits due to its higher fiber content and nutritional levels.
Sourdough bread contains lactic acid, which can help reduce inflammation in the body. Chronic inflammation can lead to a variety of health problems, including heart disease, diabetes, and cancer. Adding sourdough bread to your diet can help reduce inflammation and promote overall health.
Macronutrients. If you are trying to limit your calories or your carbohydrates, bread makes a better grain choice than rice.
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.
However, whole-grain sourdough bread consumption has significantly increased LDL cholesterol and triglycerides in certain participants with specific genes (APOE E3/E3).
Lower glycemic index: Sourdough bread has a lower glycemic index (54) than commercial bread (71). That means sourdough bread does not raise blood sugar levels as rapidly as refined white bread.
Sourdough bread's benefits range from reducing the risk of heart disorders to promoting nutrient absorption. It has a low glycemic index and is a good bread option for those watching their after-meal blood sugar spikes. However, overindulging in it may lead to gas and bloating due to its fermented nature.
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.
You would need to do specific detailed calculations for an accurate measure, however, on average 2 slices of sourdough bread weighing 64g each will contain around 348 calories.
Scientists, nutritionists, and health experts all agree that naturally-fermented sourdough bread is healthier than 'regular' white or whole wheat bread – for a multitude of reasons! Sourdough is more nutritious, easier to digest, and has a lower glycemic index. Sourdough also contains less gluten than other bread.
“Yogurt is associated with decreased inflammation, decreased insulin resistance and it may prevent type 2 diabetes,” Dr. Hu says. Nutrition researchers believe yogurt's anti-inflammatory power comes from the probiotics it contains, but that has yet to be confirmed with rigorous trials, he says.
If you're a fan of whole grains and wonder which you should choose to include as a part of an anti-inflammatory diet, there's no wrong choice! Oatmeal, brown rice, whole grain wheat bread, barley, buckwheat, bulgur and millet are all exceptional options.
The Healthier Choice: Multigrain
Both loaves have about 80 calories, negligible fat, and 3 grams of protein per slice, but the multigrain delivers about two times more fiber than the sourdough. Make it into a sandwich and you've nabbed about a quarter of your recommended daily fiber intake.
Sourdough is not gluten free, but we know that many people with IBS, gluten intolerance, or gluten sensitivity can tolerate sourdough bread. This is because the methods used to make sourdough break down some of the gluten in the flour so it is easier to digest. Think of sourdough as low-gluten rather than gluten-free.
Whole-grain bread, Ezekiel bread, and rye bread are among the most healthful options. Bread made from whole or sprouted grains contains essential nutrients, including protein, vitamins, minerals, and fiber. Others, such as processed white bread, contain very few nutrients.
"Let's talk about my favorite bread for digestion and gut health: Sourdough bread. Sourdough is incredible because these microbes are transforming the flour," Dr. Bulsiewicz explains in the Instagram Reel, referring to the way the wild yeasts react with the flour and water in the sourdough starter.