You may not even notice the difference in texture once it’s toasted. It was a bit of a more lengthy process than just making bread from flour, but it was so worth the health benefits. What are the actual benefits of sourdough? Ezekiel bread is a sprouted grain bread that is made with whole grains and usually no yeast. One study found that lectin levels in wheat decreased by about 50% after 34 days of sprouting (20). In contrast, a 2012 study found that 50g of carbohydrates from sourdough bread produced a greater blood glucose response than 50g of carbohydrates from a sprouted-grain bread and a 12-grain wheat bread. This article was originally published in 2018. It may even help you lose weight. Both types of bread are superior to breads made from processed flours. Choosing a Sourdough bread over a regular bread can help improve your vitamin status. Substituting sprouted grain bread for other types of bread could thus help you lose weight. It is about making connections, & the mindfulness & joy of baking, as well as understanding the techniques that make your bread rise so you can bake & share nourishing bread every day, with the people you love. Sourdough breads are a source of protein, about 8-9g per 100g, and fibre at 3-4g per 100g. Antinutrients are compounds in foods that reduce the absorption of other nutrients. develops green, pink, orange, or black patches. Sprouting partially breaks down the starch in the grains, which lowers the carb content (2). These bacteria destroy certain types of acid commonly found in other types of bread, which increases the availability of nutrients like folate, potassium, and magnesium. Antinutrients are substances naturally found in plants. You can find it in stores or try making your own. It appears that the acid in the bread degrades gluten. Here are 8 gluten-free grains you can eat instead. However, sourdough bread takes longer to make and usually isn’t made with sprouted flour. Popular brands are Ezekiel 4:9 and sprouted varieties by Dave’s Killer Bread and Alvarado Street Bakery. Healthline Media does not provide medical advice, diagnosis, or treatment. In addition, the grains absorb water during the sprouting process, making sprouted grains lower in calories than whole-grain flours (3). All rights reserved. In addition, sprouting decreases antinutrients, making the nutrients in the grains more readily available to your body. What’s more, the sprouting process also leads to an increase in several key vitamins. If you’d like to make your own sprouted grain bread, you can try this recipe. However, sprouting does not entirely eliminate gluten. Fermented foods are beneficial for gut health, right? The sourdough preparation actually improves the ability of your body to absorb the nutrients provided (bioavailability). It blocks the absorption of calcium, iron and zinc (12, 13). While this is normally perfectly safe, in some cases it’s possible to develop a contaminated sourdough starter. Oxidative stress has been linked to several chronic diseases, including diabetes, cancer and heart disease (25). Sourdough breads health benefits make it an excellent and healthy bread choice. This article lists the top nine benefits of whole grains, as well as who might want to avoid them. Sprouted wheat bread is an ancient food with modern-day benefits 3. The majority of the beneficial nutrients, such as fiber, vitamins and minerals, are removed during processing. Sprouting grains helps diminish levels of enzyme inhibitors and releases nutrients to more easily be absorbed, much like fermenting does. If you’re using a bread machine recipe increase the water called for by ¼ cup for 4-5 cups of flour, 3 tablespoons for less than 4 cups of flour. Sprouted grain bread is lower in carbs and calories and has less of an impact on blood sugar compared to other types of bread. 3. Eating sprouted grain bread is an easy way to increase your consumption of these powerful compounds. Here's the 12 healthiest breads to make your trip to the grocery store quicker and easier. Some commercial sourdough bread makers use shortcuts to speed things up; know that this reduces the sourdough bread’s health benefits. Grains are typically high in lectins, which have been linked to leaky gut, chronic inflammation and autoimmune disease (19). Diets high in antioxidants may help protect against these diseases. Sprouted grain bread tends to be denser and heavier than breads made from flours, so if you’re looking for a fluffy white bread, it won’t fit the bill. 2 Corsetti, Gobbetti, De Marco, Balestrieri, Paletti, and Rossi; Combined effect of sourdough lactic acid bacteria and additives on bread firmness and staling; J Agric Food Chem. The bacteria and yeasts in the starter transform the wheat in the flour in the same way that sprouting does—releasing nutrients and creating a more digestible product. However, the same qualities that make sourdough bread so healthy can also create complications for people with certain medical conditions. This acid both flavors the bread and kills unwanted bacteria, keeping a sourdough starter safer from going bad. American Pharmacy: Oxygen Free Radicals and Antioxidants: A Review: The use of antioxidant vitamin supplements to scavenge free radicals could decrease the risk of disease”, Applied and Environmental Microbiology: “Selected Lactic Acid Bacteria Synthesize Antioxidant Peptides during Sourdough Fermentation of Cereal Flours.”, British Journal of Nutrition: “Use of sourdough lactobacilli and oat fibre to decrease the glycaemic index of white wheat bread.”. The link between gluten sensitivity, wheat processing, and instant yeast... and why sourdough is a good alternative. Fermented foods are oft-lauded for their massive health benefits, including beneficial bacteria to balance your intestinal flora and easier digestion. The magic behind this loaf lies in its sprouting or germinating – this lowers levels of phytic acid, making it easier to digest and easier for us to absorb minerals like iron and calcium. The sprouting process produces more of these nutrients and also removes antinutrients, which are substances that block the absorption of nutrients. As a result, people with gluten intolerance may find that sourdough is easier on their stomachs. This article takes a look at what the evidence says. In this case, sprouted gluten-free grains, such as rice, corn and quinoa, are better choices for you. Look for bread that features whole grains and is high in fiber, but low in sugar. Nutrition – with these benefits, sourdough is quite possibly the healthiest bread available CONS Time – a single rise using a heating pad could be ready in as little as 4 or as many as 6 hours, leaving a 2-hour gap to play the waiting game; double rises are much less predictable and require more presence in the kitchen Another substance that affects digestibility is a compound called lectin. Studies have shown that using 50% sprouted wheat flour in pita bread can cause its folate content to go up by over 160% (9, 10). One serving of sprouted grain bread contains approximately 15 grams of protein, compared to 11 grams in 12-grain bread (3). Bread is typically made from flour, or ground grains. Here are 7 benefits of sprouted grain bread. While whole-grain breads include the whole grain, white breads contain only part of the grain. If you have a gluten intolerance or celiac disease, consult with your physician before adding sourdough bread to your diet. We've rounded up the top varieties of healthy breads just for you. Eating sourdough bread may help you keep your blood sugar levels more stable than if you were to eat white bread. Sprouted grains are higher in several nutrients, including protein, fiber, vitamin C, folate and beta-carotene. Our website services, content, and products are for informational purposes only. Sprouted flour is also great for making sourdough breads. Dr. Lauren Deville is a Naturopathic Doctor in Tucson, AZ (Nature Cure Family Health) Sprouted grain bread also contains more fiber than other breads (6). It’s also easier for your body to use. If you are interested in trying it yourself, here is the recipe. Sprouting grains helps diminish levels of enzyme inhibitors and releases nutrients to more easily be absorbed, much like fermenting does. My new favorite squash porridge – … What’s more, they’re higher in enzymes than unsprouted grains, which help your body digest the food you eat. My new philosophy is that I will have 1-2 meals a day with a grain (rice or a sourdough bread slice) The majority of the meal as a healthy fat, meat, and veggies, broth, etc. Sourdough is also lower on our glycemic index than other breads, which means its naturally occurring glucose is released slowly into the blood stream. Potential Health Benefits of Sourdough Bread Sourdough bread is a rich source of vitamins and minerals. Sprouting makes the wheat easier to digest and minerals are more easily absorbed. However, sourdough bread takes … Sprouted grain bread is made from whole grains that have begun to sprout, or germinate. WebMD does not provide medical advice, diagnosis or treatment. One study showed that sprouting amaranth for 78 hours increased antioxidant activity by 300–470%, levels of specific antioxidant groups called flavonoids by 213% and phenols by 829% (26). And it is all thanks to the wonder that is traditional sourdough bread and the many health benefits it contains. Potassium also aids in the function of your cells. Bread now graces our table once again, but without the ill effects we felt before. As a result, sprouted grain breads are nutritionally similar to breads made using whole-grain flours in that they use the entire grain. Ezekiel bread is a sprouted grain bread that is made with whole grains and usually no yeast. Antioxidants protect your cells from damage that cause serious diseases such as cancer, heart disease, Alzheimer’s disease and more. Sprouted grain bread is also lower in gluten and antinutrients and has a lower glycemic index compared to regular breads. Sprouted grain bread contains less gluten than breads made from unsprouted grains. 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