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.
Whole wheat bread in actuality contains more resistant starch than sourdough bread, and also has more fibre, meaning it is friendlier to the gut and easier to digest. However, sourdough bread contains more nutrients and minerals, and also contains antioxidants (which wholemeal bread doesn't).
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.
Whole wheat sourdough bread is a good bread option to meet your weight loss goals. The enriched nutritional profile of whole wheat sourdough bread makes it an excellent option for those focused on weight loss, since it has little-to-no sugar and fat and a very low glycemic index.
Yes, whole grain bread is very good for weight loss. Eating whole grains have been shown to help eliminate more belly fat when compared to eating refined grains. Whole grain bread contains fiber, which may also help keep you full for longer, making it easier to eat less overall and help lose weight.
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 bread may have health benefits due to the fermentation process that manufacturers use to make it. Beneficial bacteria and low phytates make sourdough bread easy to digest, and they may also help with weight loss.
Sourdough is easier to digest than most other breads, due to its prebiotic content – which is non-digestible fibres that feed the beneficial bacteria in your gut. This is why people often tout sourdough as the best choice for promoting a healthy gut.
With sourdough, the grain, oftentimes wheat, is fermented with lactic acid bacteria and wild yeasts. In this process, the grain is metabolized by the bacteria and lactic acid is produced. Sourdough has reduced simple sugar content and high levels of lactic acid, which makes it unique from other types of bread.
The Verdict: Aldi's sourdough loaf is a quality sourdough, with the taste and texture I'd expect. The bread holds together well and works for a number of different meals. Recommended.
Keri Says: Though it's comparable to a regular slice of white bread in the amount of calories, carbs and fiber, sourdough is lower in sugar and higher in protein, which gives it a leg up. Traditional white bread is usually made with sugar, canola oil, and dried, preserved yeast to leaven the dough.
While multigrain bread is white bread with grains mixed in, wholegrain has grains (and often seeds) added to wholemeal flour for extra nutritional value. Wholegrain breads (including rye and sourdough varieties) have up to four times the fibre of white breads, making them one of the healthiest options.
Sourdough bread is a rich source of vitamins and minerals. However, the same qualities that make sourdough bread so healthy can also create complications for people with certain medical conditions.
Sourdough bread may be good for cholesterol in some people. In one study, participants saw a reduction in serum cholesterol from sourdough bread, while others did not see meaningful effects.
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.
How much sourdough bread is a healthy amount to consume in a day? It is currently recommended to consume 6 servings of grains per day. One sourdough slice of bread is equal to one serving.
Sourdough bread does contain less calories and carbohydrates than regular, store bought yeasted bread due to the lengthy fermentation process that it goes through. However, it is still considered high in calories and carbohydrates when compared to other foods like vegetables.
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. Although white bread is ideal for fairy bread, it is the least healthy option.
Is sourdough bread considered a low carb food? Sourdough bread contains less calories and carbohydrates than other breads like for like, because some of the starches and sugars are consumed during the fermentation period.
However, both sourdough bread and rye bread are high in prebiotics, especially β-glucan. Prebiotics such as β-glucan nourishes our gut microbes (or healthy gut bacteria), helping to balance our gut microbiomes and improving digestion and metabolism. To get the best health benefits, try Wildgrain's sourdough rye bread!
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
Although the process of making sourdough reduces the effectiveness of the starter's probiotics, the dough itself contains prebiotics that can feed the good bacteria in your gut to relieve constipation.