Is Sour Dough Bread Healthy

Does Sourdough Bread Have Probiotics

The probiotics found in sourdough bread all originate from the starter. In fact, when you purchase a package of sourdough starter, it is likely that it has been manufactured with a specific bacterial strain to which that particular brands dough will be inoculated.

However, the baking process of your sourdough bread is what terminates some of these nutritional benefits. Though there are some healthy bacteria that help the sourdough bread rise, giving you the perfectly baked loaf.

Is Sourdough Bread Healthier Than Other Bread

When it comes to bread, there are a lot of options out there.

From whole wheat to white, gluten-free to sourdough, it can be hard to know which type is best for your health.

But when you compare sourdough to other kinds of bread, its clear that sourdough is the healthier choice.

First off, its more nutritious!

The bacteria in sourdough produces an enzyme called phytase, which works to dissolve phytic acid.

Phytic acid is not something we want in our grains. It bonds to healthy minerals like phosphorous and magnesium, which prevents our bodies from absorbing them.

Its also better for your teeth!

Phytic acid can be very bad for your teeth, which is why a lot of people cant eat grains.

But with the presence of the phytase enzyme in sourdough, this isnt an issue!

Another benefit of sourdough is that it has been shown to have higher levels of antioxidants than other types of bread.

Is Sourdough Bread More Nutritious Than Regular Bread

Sourdough bread is often made from the same flour as other types of bread. However, the fermentation process improves the nutritional profile in more ways than some.

For instance, whole grain breads contain a decent amount of minerals, including magnesium, zinc, and potassium. However, the body isnt able to absorb all of these minerals because of the presence of phytic acid, or phytate.

Phytate is often referred to as an antinutrient because it clings to minerals making them a tedious task for your body to absorb. Fortunately the lactic acid bacteria found in sourdough bread lowers the breads PH levels, effectively deactivating phytate.

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How Is Sourdough Made

Until relatively recently, sourdough bread was the only leavened bread that existed. Back in the day, there was no little packet of yeast one could use, says Robert Hutkins, PhD, professor of food science at the University of Nebraska-Lincoln and an expert on fermented foods.

To make sourdough, you need a startera mixture of flour and water thats been left to ferment for several days. The wild yeasts and bacteria in the flour and the environment feed on the flour and water, multiplying and creating a mixture that bubbles and grows.

The bacteria and yeast produce acids and other compounds that make the bread rise and give sourdough bread its characteristic flavor. The longer the fermentation time, the stronger this sour flavor becomes, says Willow Jarosh, a culinary registered dietitian in private practice in New York City and an avid sourdough baker. The acids that are produced also kill any bad bacteria, which is why a sourdough starter can last many, many years if properly cared for.

Sourdough Bread Vs Whole Wheat: A Guide To Which Is Better

Weve all been told for decades now that whole wheat is always best when it comes to bread. But now theres a new sheriff in town. Sourdough bread has increased in popularity over the last few years along with its reputation for being good for you. So how does it compare to whole wheat? Which is better? 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.

I wanted to know which one was better, so I dug in and did a little more researchHeres a list of benefits that each bread has, a comparison between the 2, and a guide to which is better

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How Can I Better Handle My Super Sticky Dough

If youre struggling with your dough sticking to everything, try dipping your hands in a bowl of cool water before you work it. Its tempting to keep adding more flour to the dough, but fight the urge. A wetter, stickier dough, while more difficult to handle, produces less dry or crumbly loaves.

However, Ive been receiving comments and messages saying that their dough is turning out just too sticky to even handle, in which case you may need to add more flour to your dough.

Sourdough Bread Feels Like The Ultimate In Homestead Baking

But it gave me FITS for years In fact, there was a time when I just quit trying because I was so frustrated with my flat loaves, dry loaves, hard loaves, and the list goes on.

Then one day? It just clicked. Hallelujah.

However, just because homemade sourdough bread has a learning curve doesnt mean you have to make as many mistakes as I did and by the time you finish reading this post, youll be able to finally do this sourdough thing with confidence!

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And That Concludes This Lesson On Why Sourdough Is Healthier Than Other Bread

All in all, sourdough is pretty darn awesome. I am in love with the process of making it, and my gut isnt mad about it either. For years I struggled with discomfort after eating bread, even when I tried gluten-free options. Now, we bake and enjoy fresh bread or other sourdough recipes every week or two. It has become something that we really enjoy to do together, and the opportunities to get creative are endless!

What do you say? Did you learn something new? Have you been on the fence about sourdough, but are now feeling excited to try? I hope you enjoyed learning all about why sourdough is healthier than other bread, because I definitely enjoyed writing about it! I also highly recommend the Air episode of Michael Pollens Cooked series on Netflix. It is a fascinating look at all things fermentation.

Please feel free to ask any questions, and spread the sourdough love by sharing this article! Also, dont miss these related posts:

Okay So What Is Sourdough Bread

For starters lets talk about what exactly sourdough bread is. At a basic level, sourdough is a naturally leavened bread thats made with a fermented sourdough starter rather than commercial yeast. During the fermentation process, wild yeast and bacteria breakdown gluten and sugar and turn them into minerals, vitamins, and protein. Because of this, sourdough is also known as wild-yeasted or fermented bread.

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Can Promote Weight Loss

The prebiotics present in sourdough can improve digestion and absorption of nutrients, therefore promoting glucose regulation and metabolism leading to the burning of fat and possible weight loss.

Sourdough bread made with whole grains is rich in fiber with lower glycemic index and glycemic load, making it a suitable choice for anyone looking to lose some weight.

Glycemic index is used to measure the rate at which certain types of foods raise your blood sugar levels, on a scale of 0 to 100. With pure glucose or sugar being at 100. The glycemic index can be pretty high in processed foods compared to foods that are high in fiber.

On the other hand, glycemic load is used to measure carbohydrates in food and how rapidly they can raise blood glucose.

Sourdough bread contains a GL measurement of 8 and a GI measurement of 54, while regular bread contains a GL of 9 and an GI measurement of 71.

Sourdough Bread Is Better Than Whole Wheat Bread Because:

It has a higher mineral absorption level This is a really interesting one. According to this study, sourdough bread has a much higher mineral absorption rate than whole wheat. This is fascinating because whole wheat bread contains a higher amount of minerals, but these minerals arent actually absorbed so well. So even though sourdough bread contains less minerals, we benefit more from sourdough breads minerals because our bodies are better able to absorb them, when compared to those found in whole wheat bread.

The study showed the availability of minerals in sourdough bread to be much higher than in whole wheat yeasted bread, even though the whole wheat contained higher levels. In particular, the following minerals were avalilable in higher levels in sourdough than in whole wheat:

Heres a quick summary of the advantages of eating each type of bread compared to the other:

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Dont Have The Time To Make Your Own Sourdough Try Our Shortcut

Our Whole-Wheat Sour-Faux Bread recipe takes a meager 12 hours, compared to almost a week. Probiotic-rich yogurt and vinegar mimic the tangy flavor of sourdough without the need for a starter. Once its baked, enjoy this delicious bread with Vegan Smoked Tempeh Bacon B.L.T.s , in Grilled Heirloom Tomato and Feta Panzanella, or even in our Dulce De Leche Bread Pudding recipe.

Not All Sourdough Is Created Equal

Keep in mind that the process of making sourdough is not an exact science. Except in a laboratory or factory-like setting, no two loaves are the same! Many variables exist: the kind of flour used, the strain of beneficial bacteria and yeasts living in the sourdough starter culture, and also each bakerâs routine. Some dough ferments for an extended period of time, and others for only a couple of hours. Factors such as temperature and humidity also influence the fermentation process.

Therefore, while the health benefits of sourdough weâre exploring today are regarded as generally true, they may not be entirely consistent or to the same degree for every loaf of bread or person. Furthermore, keep in mind that not all bread marketed as âsourdoughâ has gone through a traditional long fermentation process. Most grocery store sourdough utilizes instant yeast instead of a natural sourdough starter culture, has been artificially flavored to taste sour, and also contains preservatives and additional ingredients. Artisan or homemade sourdough promises the most nutritional value.

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Sourdough And Blood Sugar Levels

GI stands for Glycemic Index , which is a measure to determine how quickly your body breaks down carbohydrates into glucose. Glycemic load measures how much glucose per serving it can deliver.

For example, watermelon has a glycemic index of 80, but a small glycemic load of just 5.

As we all know, bread is a carbohydrate, but some people aren’t aware that carbohydrates are sugar molecules. When we digest carbs, our enzymes break them down into glucose. If you have ever held bread in your mouth and it began to taste sweet, this is why.

If food is low GI, it takes your body longer to metabolise the carbohydrate, resulting in a gradual rise in blood sugar levels. As a result, low-GI foods can help you regulate blood sugar levels and avoid spikes in glucose.

Multiple studies have demonstrated sourdough to have a lower glycemic index than other bread. For example, one study found that a 30g serving of sourdough wheat bread had a low glycemic index of 53.

In comparison, wheat bread leavened with bakers yeast was shown to have a high GI score of around 71.

Likewise, a Canadian study, led by Terry Graham found that blood sugar levels in overweight men showed a smaller spike after eating sourdough when compared with yeasted bread. In other words, that sourdough has a low glycemic load.

In an attempt to engineer low-GI bread, Swiss researchers baked five different loaves of bread with two different types of grain.

Where Did Sourdough Come From

Throughout history, bread has been made using three simple ingredients: flour, salt and water.

Weston A. Price studied ancient populations who enjoyed health and longevity with a bread-centric diet. The primitive Swiss of the Loetschental Valley baked used locally grown rye to bake sourdough bread in communal ovens.

Similarly, traditional Gaelic populations subsisted on oat based fermented bread and seafood. Both groups exhibited beautiful facial structures and were free from deficiency and disease.

Price also found groups in Africa and South America who ate mostly sour fermented grain based porridge .

Compare that to commercially made bread on store shelves and youll be appalled. These franken-breads have 15-20 ingredients. It makes sense that many of us cant digest bread properly.

So, the question is, does sourdoughs special composition make it better for you to eat?

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Why Isnt Whole Wheat Sourdough Bread As Popular

Whole wheat sourdough, although extremely flavorful, can be very dense, and so its not everyones cup of tea! However, mixing whole wheat flour with a portion of white bread flour when making sourdough bread at home, can be an excellent way of getting the benefits of whole wheat sourdough without it being too dense.

I have a guide to using different flours in sourdough bread and how to make it work here.

If youd like to learn how to make sourdough bread, my online course covers making loaves with whole wheat flours as well as other types of flour to make nutritious sourdough bread. We also go into detail about how to make sourdough soft and fluffy, and fit it into a busy schedule. Check it out here.

How Do You Make A Sourdough Starter

Simply mix flour and water, then allow the mixture to ferment over several days, feeding the mixture with flour and water each day.

After about five days you have live yeast and lactic acid bacteria to make sourdough.

From here you add part of your starter to your bread dough.

The live yeast transforms the taste and texture of your bread, while also naturally extending the shelf life of your bread without preservatives.

Sourdough lasts much longer without growing mold compared to traditional bread with bakers yeast.

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How Is Sourdough Bread Made

Sourdough bread is made with a live culture or starter, which is crawling with several strains of favorable bacteria or probiotics followed by wild yeast. Once the active sourdough starter is mixed with flour and water to create the dough, these microorganisms feed on the flour converting it to lactic acid bacteria and carbon dioxide .

Lacto-fermentation is what provides the sourdough bread with air pockets, a fluffy texture, and slightly tangy flavor not only because of the presence of acid in the dough.

However, most homemade sourdough bread isnt entirely tangy at all. Many people assume that the sourness relates only to the taste. But it technically refers specifically to an increase in pH level .

Sourdough Digestibility And Ibs

When bacteria ferment fibre in our gut, they release gas as a byproduct. As we discussed earlier, the bacterial starter used to make sourdough feeds on the dough during the bread-making process.

According to researchers at Monash University, the sourdough fermentation process might reduce the levels of fructans in bread, a type of resistant carbohydrate known to trigger IBS symptoms.

Some types of sourdough, namely spelt and oat, have been labelled low-FODMAP on the Monash University health app. FODMAP stands for fermentable oligo-, di- and mono-saccharides, and polyols and are a group of compounds known to be resistant to digestion that can exacerbate IBS.

Whilst promising, not all sourdough bread will be low FODMAP, with variables such as fermentation time, added ingredients and type of flour influencing the nutritional profile.

Moroeover, at least one study has found that sourdough wheat bread was not tolerated any better than yeast-fermented bread, even though sourdough reduced was shown to reduce FODMAP levels.

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How Can I Store My Homemade Sourdough Bread

This homestead sourdough loaf is best eaten within 48 hours . I store it at room temperature in a basic Ziploc bag, but you can get special bread bags or bread boxes, too. I love these vintage bread boxes, and this ones pretty cool because it has a cutting board on top! You can also store your bread in a beeswax bread wrap.

If you dont think you can eat the sourdough loaf within 48 hours, you can freeze the leftovers. Simply wrap it in plastic wrap and it will keep in the freezer for up to 2 months.

White Bread Vs Sourdough The Facts

Sourdough bread is a better alternative to regular or white bread. It has an incredible nutritional value, and generally easier to digest making it more available for those who suffer from gut sensitivity.

While it is possible to make sourdough bread with white flour, you may miss out on the incredible nutrients that you can get from whole wheat or whole grains.

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The Best Beginner Sourdough Bread Recipe

Learn how to make a simple homemade sourdough bread recipe in your very own kitchen. This is a homestead-version of sourdough bread, which is a non-fussy technique that will not require complicated measurements or instructions. This recipe is perfect for people who like a simple, hearty loaf that doesnt require tons of effort and time.

Different Bread Flours Merit Attention Too But Research Is Ongoing

Much research still needs to be done to determine which bread flours and which bread-making and baking processes produce the healthiest products. As mentioned previously, some scientists are finding that the more dense sourdough breads, including those prepared in a more artisanal manner â are associated with the most distinct metabolic benefits.

• A 2018 study opined that sourdough whole-grain rye has a considerably better metabolite profile than does whole-grain wheat bread.

• A study showed that, in adult patients with type 2 diabetes, breads made of sprouted grains and produced with sourdough fermentation exhibit lower blood glucose incremental AUC compared with whole grain or white wheat sourdough fermented breads.

• Pumpernickel rye bread, consumed heavily in Germany and Scandinavia, has been shown to promote lower postprandial glucose and insulin responses in T2D patients compared both with white bread and whole wheat grain bread.

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