Sourdough bread has many health benefits:
— gut health and better digestion due to its slow fermentation process
- rich in prebiotics
- has a lower glycemic index, supporting blood sugar management.
Gut health
Sourdough boosts gut health due to the slow fermentation process, creating a sourdough starter with lactic acid bacteria and yeasts that offer prebiotic and probiotic. These prebiotics nourish healthy gut bacteria, aiding digestion. The lactic acid bacteria in sourdough starters release prebiotics like beta-glucan, which enhance probiotic activity in your digestive system.
Improves Digestion
Lactic acid bacteria in sourdough help break down non-digestible carbohydrates found in flour. FODMAPs, which include fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, are short-chain carbohydrates that aren’t easily absorbed in the small intestine. This poor absorption can lead to bloating, abdominal discomfort, and other digestive issues. During fermentation, proteins in sourdough bread break down into bioactive peptides and amino acids, making them easier to digest.
Reduces antinutrients
Antinutrients are plant compounds that prevent certain nutrients from being absorbed. Phytic acid, a common one found in grains, legumes, and nuts, binds to minerals like iron, zinc, and calcium, preventing their absorption. The sourdough fermentation process breaks down phytic acid, helping the body absorb more nutrients from the bread.
Helps manage blood sugar levels
Sourdough bread has a lower glycemic index (GI) than other types of bread. The GI measures how quickly a food raises blood sugar levels on a scale of 0 to 100. Research suggests the lower GI in sourdough may be due to the organic acids (acetic and lactic) produced during the slow fermentation process. Acetic acid helps slow gastric emptying. Lactic acid interacts with gluten, reducing starch availability and helping to prevent blood sugar spikes.
High-GI foods (those with a GI over 70) are absorbed quickly, causing a rapid spike in blood sugar, whereas low-GI foods (those with a GI under 55) are digested more slowly, resulting in a gradual rise in blood sugar.
Sourdough bread has a much lower GI than whole wheat and white bread. A 30-gram serving of whole wheat bread has a GI of 71, while the same amount of sourdough has a GI of 54.6
Research shows that sourdough, especially made with organic whole wheat/spelt/rye/red fife flour causes smaller blood sugar increases after eating compared to other breads.
Illness prevention
Whole wheat sourdough is part of a Mediterranean diet and a healthy addition to a low-GI diet. It helps lower cholesterol and reduce the risk of heart disease. It can also lower the risk of type 2 diabetes and support weight management.
Low in gluten
Gluten, a protein found in wheat, rye, and barley, can cause digestive issues in people with gluten-related disorders like celiac disease, gluten sensitivity, and gluten intolerance. Research indicates that fermentation in sourdough breaks down some gluten in wheat, making it more tolerable for people with mild gluten sensitivities.
Nutrients
Sourdough bread made with organic whole wheat flour is high in several B vitamins, which are involved in red blood cell formation and energy production. It is also a rich source of manganese, a mineral needed for energy production and healthy bones. It also contains selenium, a powerful antioxidant that protects the body from harmful molecules known as free radicals, also needed for healthy reproduction, thyroid gland function, and DNA production. It covers 13% of your daily iron needs, necessary for forming hemoglobin, the protein in red blood cells that transports oxygen from the lungs to the rest of the body.
*Disclaimer: For informational purposes only. All opinions expressed are my own personal thoughts, based on my personal research as a Fitness Trainer and Healthy eating coach. Use it at your own discretion.
