Is sourdough bread allowed on the Mediterranean diet? The answer is a resounding yes! This article explores why sourdough bread is not just allowed, but celebrated, within the Mediterranean diet, offering a unique taste and a range of health benefits.
The Mediterranean Diet: A Foundation of Health
The Mediterranean diet is celebrated for its health benefits and deliciousness. It emphasizes whole grains, fresh produce, nuts, seeds, and heart-healthy olive oil. Sourdough bread, especially when made from nourishing whole grains, fits seamlessly into this dietary pattern.
Bill Bradley R.D. notes that his first trip to Crete, a Greek island renowned for its healthy lifestyle and high longevity rates, marked the beginning of his education about the true Mediterranean Diet. In Crete, researchers in the 1950s found remarkably low rates of heart disease. The essence of the Mediterranean diet, as experienced in Crete, involves using fresh ingredients to create meals shared with friends and family.
The Magic of Sourdough Fermentation
The magic of sourdough lies in its unique fermentation process. This natural process involves friendly bacteria and yeast working together to ferment the dough. This fermentation not only gives sourdough its signature tangy flavor but also makes it a gut-friendly choice. This is because fermentation helps break down some of the gluten and sugars, making it easier for your tummy to digest. Plus, for those keeping an eye on their blood sugar levels, sourdough is a winner with its lower glycemic index, which means it won’t send your blood sugar on a rollercoaster ride.
Sourdough's Nutritional Advantages
Sourdough bread stands out as a top contender for anyone looking to combine nutrition, flavor, and health benefits. Studies have shown that its natural fermentation process boosts nutrient absorption, lowers the glycemic index, and provides essential minerals and fiber for sustained energy and heart health. Fermentation breaks down gluten and phytic acid, making it easier to digest and supporting healthy gut bacteria, even for those with mild gluten sensitivities.
Read also: The Ultimate Guide to Male Diet Supplements
How to Enjoy Sourdough on the Mediterranean Diet
Remember, balance is the key in the Mediterranean diet. Try topping a slice of crusty sourdough with some creamy avocado, a sprinkle of sesame seeds, and a drizzle of extra-virgin olive oil for a heart-healthy and utterly delicious snack. Or how about pairing it with a bowl of fresh tomato soup? The possibilities are endless!
Low-Calorie Meal Ideas
If you are looking for a satisfying base for nutrient-rich and low-calorie meals, here are some simple ideas to inspire your next meal.
- Sourdough with olive oil and tomatoes
- Tuna sandwich on sourdough bread
- Avocado and egg sourdough toast
- Sourdough dippers with Greek yogurt dip
Key Criteria for Selecting Your Sourdough Bread
Not all sourdough bread is created equal, and choosing the right one is essential to stay true to the Mediterranean diet. Here are the top factors to keep in mind:
Whole Grain Content
For those following the Mediterranean diet, whole grains are a staple, and opting for sourdough made from whole grain flour is an easy way to stay on track.
Minimal Ingredients
The best sourdough bread keeps it simple. Look for a short ingredient list (e.g., flour, water, salt). Avoid breads with unnecessary additives, preservatives, or sugars because the Mediterranean diet focuses on wholesome, natural foods.
Read also: Meal replacement guide for women
Authentic Fermentation Process
Be cautious of breads labeled “sourdough” that are actually leavened with commercial yeast, as they may lack the benefits of a traditional fermentation process that uses natural starter of wild yeast and bacteria.
Recommended Sourdough Bread Brands
Here are some options of recommended sourdough bread brands:
- Izzio Lucky 7 Multigrain Sourdough: It combines sourdough with flax, sesame, sunflower, and pumpkin seeds. It is lower in calories and carbs, with 2 grams of fiber and protein per slice.
- Trader Joe’s Sprouted Wheat Sourdough Bread: It is made with sprouted whole grains for easier digestion, and it contains 7 grams of protein and 2 grams of fiber per slice.
- Inken Organics’ Rosie’s San Francisco Bay Sourdough: This one is affordable and free from added sugars. It provides 5 grams of protein per slice.
Tips for Purchasing Sourdough Bread
Finding the perfect sourdough bread does not have to be a challenge. With these simple tips, you can ensure you are choosing a loaf that aligns with your health goals and Mediterranean diet principles.
Support Your Local Bakeries
Local bakeries are often the best source for authentic sourdough bread. They are more likely to use traditional preparation methods that result in bread that is both delicious and nutritious.
Read The Ingredient Labels
Do not forget to check the ingredient list when shopping for your bread. Authentic sourdough should have just a few ingredients: flour water, salt, and a natural starter. Added sugars, preservatives, or artificial additives compromise the quality of the bread and health benefits.
Read also: Chlorine Brand Comparison
Sourdough Science and Health Benefits: A Closer Look
According to a recent scientific study, the health benefits of sourdough that you read about may not be available to you outside of making your own. The mentioned study found two key points: Most studies use special sourdough starters under controlled conditions, often resulting in a dough that’s quite acidic (pH less than 4.5). However, the sourdough bread you buy usually isn’t as acidic (pH above 5.0), so it might not have the same properties as the sourdough used in these studies. So if you’re keen on reaping the health benefits, you make want to make your own sourdough starter.
Food fermentation using sourdough-i.e., consortia of lactic bacteria and yeasts-is increasingly considered among the public as a natural transformation yielding nutritional benefits; however, it is unclear whether its alleged properties are validated by science. The aim of this study was to systematically review the clinical evidence related to the effect of sourdough bread on health. Bibliographic searches were performed in 2 different databases (The Lens and PubMed) up to February 2022. Eligible studies were randomized controlled trials involving adults, healthy or not, given any type of sourdough bread compared with those given any type of yeast bread. A total of 573 articles were retrieved and investigated, of which 25 clinical trials met the inclusion criteria. The 25 clinical trials included a total of 542 individuals. The main outcomes investigated in the retrieved studies were glucose response (N = 15), appetite (N = 3), gastrointestinal markers (N = 5), and cardiovascular markers (N = 2).
Overall, it is currently difficult to establish a clear consensus with regards to the beneficial effects of sourdough per se on health when compared with other types of bread because a variety of factors, such as the microbial composition of sourdough, fermentation parameters, cereals, and flour types potentially influence the nutritional properties of bread. Nonetheless, in studies using specific strains and fermentation conditions, significant improvements were observed in parameters related to glycemic response, satiety, or gastrointestinal comfort after bread ingestion. Scientific studies have already highlighted that sourdough fermentation can improve nutrient bioaccessibility or reduce the GI of bread; however, it remains unclear whether the effect of sourdough fermentation on cereals translates to beneficial effects in a clinical setting.
Fermentation is used as a means of natural transformation for enhancing food properties such as preservation or palatability, i.e., flavor or texture [1]. It involves the controlled growth of microorganisms in conditions allowing enzymatic conversions of specific food components [2,3]. Among the different types of food fermentation, the sourdough process, using a combination of lactic acid bacteria (LAB) and yeast, has been traditionally used as a leavening agent in baking. Initially, sourdough was prepared by letting the microorganisms naturally present in the raw food or the direct environment develop within a mixture of flour and water, generally at the ambient temperature over several hours. A sample of this fermented dough is then reinoculated in a new mixture of flour and water, and the process is repeated; this method is referred to as “backslopping” [4].
Public awareness regarding nutrition and health as well as the renewed interest in simple traditional food processes, such as sourdough bread, has increased over the past decades. Along with this increased popularity, sourdough bread fermentation is claimed to promote various health benefits, such as better digestibility and enhanced nutritional content. Although scientific studies have already highlighted that sourdough fermentation can improve nutrient bioaccessibility and reduce the GI of bread [1,4,5], it remains unclear whether the effect of sourdough fermentation on cereals translates to beneficial effects in a clinical setting and, if so, whether these clinical benefits apply in a real-life situation given that study design and comparator choice often limit extrapolation of results.
In this work, 2 researchers (RD, MD-D) independently evaluated the quality of the included studies. Articles published up to February 2022 and written in the English language were screened. The Population, Intervention, Comparator, Outcomes, and Study Design method was used to define the selection criteria. Briefly, clinical studies were eligible if they included healthy or unhealthy adult subjects (aged >18 y) (Population); used any form of bread and baked goods fermented with sourdough as intervention (Intervention) compared with any form of bread fermented with yeast only (Comparator); evaluated the effect of the intervention on any clinical health outcome (Outcomes); and were randomized controlled or nonrandomized experimental clinical studies published in peer-reviewed journals (Study Design). The risk of bias in each study was evaluated using a number of components known to be potential sources of bias in interventional studies [8,9]. Studies were classified as being at low, medium, or high risk of bias on the basis of authors’ judgment of the potential bias arising from each individual component. Study characteristics and quality assessment results are detailed in Supplementary Figs. 1 and 2 and Supplementary Table 2. The PRISMA flow diagram is reported in Supplementary Fig. 3. The searches yielded 573 articles, of which 25 clinical trials met the inclusion criteria, published between 1995 and 2022. Glycemic control was investigated as a primary outcome in 15 studies. The remaining studies focused on appetite (N = 3), gastrointestinal markers (N = 5), and cardiovascular markers (N = 2). Most studies were from the European Region (N = 18), mostly from Italy (N = 8), Finland (N = 4), and Sweden (N = 3), with the 3 remaining studies being conducted in Denmark, Croatia, and the United Kingdom. The other works were from Canadian (N = 5), Israeli (N = 1), and New Zealander (N = 1) research teams. In terms of the risk of bias, 16 studies were considered low risk, 5 studies were considered medium risk, and 4 studies were considered high risk (Supplementary Table 2 and Supplementary Fig. 2).
Among the 20 studies assessing the effect of sourdough bread on glucose response, either as a primary (N = 15) or secondary outcome (N = 5), 14 focused on healthy individuals, 2 focused on individuals with obesity or who were overweight, 2 focused on both healthy and hyperglycemic individuals, 1 focused on subjects with impaired glucose tolerance, and 1 focused on individuals with type 2 diabetes. In total, measures of glucose response were available for 369 individuals (Supplementary Table 2). Among 8 studies mentioning starter composition, most reported the use of Lactobacillus strains Lactobacillus plantarum (N = 6) and Lactobacillus brevis (N = 4). rossiae, and Lactobacillus sanfranciscensis. exiguous. The grains used for bread making were mostly wheat or rye; barley, oat, or corn flours were rarely used. Twelve studies allowed the comparison of a similar bread recipe, only varying in the presence of sourdough rather than the presence of yeast fermentation, whereas the remaining 8 studies compared different recipes, such as whole-grain sourdough bread with white wheat yeast bread. A total of 14 studies had measures of glycemic response available for 263 healthy subjects. plantarum A1. Bread was given as part of a macronutrient- and energy-matched breakfast. The iAUC related to the glucose response was significantly lower over the whole time period (0-120 min) in the sourdough group than in the control group [11]. In 2 other studies focusing on healthy subjects, glucose response was significantly decreased over the whole assessment period (lasting from 120 to 300 min, depending on studies) in the sourdough group compared with that in the yeast group [12,13]. In 7 studies, the effect of sourdough bread based on whole-grain wheat or rye flour on glucose response was compared with that of baker’s yeast white wheat bread in healthy subjects. Among the 6 studies, including a total of 78 subjects with impaired glucose metabolism, in an Italian study, a significant reduction in glucose AUC was observed in the first 60 min after sourdough bread intake compared with that with its yeast counterpart but not thereafter [23]. A Canadian study highlighted a significantly lower glucose iAUC (180 min) after the intake of sourdough whole-grain wheat bread than after the intake of refined wheat bread in hyperglycemic subjects but not in normoglycemic subjects [24]. Two other Canadian studies found no evidence of a difference in glycemic parameters between whole-grain sourdough bread and white wheat bread whether in normoglycemic or hyperglycemic individuals [25] or individuals with type 2 diabetes [26]. In another Canadian trial including subjects with obesity and those who were overweight, the observed glucose iAUC with sourdough white wheat bread was significantly lower than that observed with white wheat or whole wheat yeast bread [27]. Using commercial bread, the same research team found that sourdough white wheat bread was not different from baker’s yeast white wheat bread regarding its effect on glucose response in subjects who are overweight when breads were matched for delivering 50 g of carbohydrates.
The 7 retrieved studies that focused on appetite markers as a primary or secondary outcome included a total of 147 healthy subjects (Supplementary Table 2). Five studies mentioned the bacteria present in the sourdough. rossiae (1 study), Streptococcus sp. (1 study), and Leuconostoc sp. (1 study). The flours used for these studies were wheat or rye. One study also used a mixture of barley and wheat or organic einkorn flour. The markers of satiety in these studies were usually scores calculated on the basis of visual analog scales (VAS) for different components related to satiety (“fullness,” “hunger,” and “desire to eat”), hormonal response (ghrelin AUC), or EI at a subsequent meal. In 5 studies comparing sourdough breads with their yeast counterparts, no significant differences in any of the satiety parameters assessed were observed [11,15,18,19,29]. In an Italian study, sourdough bread ingestion induced a significantly higher appetite AUC and a significantly lower satiety AUC than those induced by baker’s yeast bread [13]. Among 3 studies comparing different bread recipes with that of white wheat bread, Italian researchers observed a significantly reduced ghrelin AUC and a significantly higher satiety AUC after consumption of sourdough organic einkorn bread compared with those after consumption of white wheat bread [19]. Another Swedish trial compared the effects of breads containing different combinations of sourdough (9%, 30%, or 51%) with rye (35%, 42%, or 45%) on appetite ratings in healthy subjects. It was highlighted that breads with low rye content did not induce a significant difference in hunger, fullness, or desire-to-eat ratings compared with those induced by white wheat bread, regardless of the sourdough content. However, breads with medium or high rye content did exert significant effects, regardless of the sourdough levels.
A total of 7 studies focused on gastrointestinal health parameters; among which, 4 focused on healthy subjects (n = 90) and 3 investigated the effects of sourdough breads with a reduced content of fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAP) or reduced gluten content, in individuals suffering with irritable bowel syndrome (IBS) (n = 170) (Supplementary Table 2). plantarum (2 studies). rossiae. Among the 4 studies including healthy subjects (n = 90), it was reported that providing sourdough rather than baker’s yeast croissants did not affect gastric emptying but lowered both expired hydrogen AUC at 45-240 min and subjective gastrointestinal discomfort during the 0-240-min period in the sourdough group compared with in the control group [30]. In another study, sourdough bread, either made spontaneously or with a starter, significantly lowered the gastric emptying rate compared with that with baker’s yeast bread in healthy subjects. No effects of bread on gastrointestinal symptoms were reported [13]. In another study, when comparing rye sourdough bread to white wheat bread, no significant differences were reported in the gastric emptying rate in healthy subjects [20]. A total of 3 studies included 170 individuals with IBS. A Finish research team investigated whether sourdough fermentation using specific Lactobacillus strains could be used to decrease FODMAP content in bread and, thus, reduce abdominal discomfort in patients with IBS. They did not report significant differences in IBS severity score (SS) or IBS quality of life values between traditional sourdough (1.1 g/100 g fructans) and low-FODMAP (0.3 g/100 g fructans) sourdough rye breads in 87 subjects with IBS. However, abdominal symptom scores and hydrogen breath concentrations significantly improved in the low-FODMAP bread group [31]. In another study, the same research team did not highlight significant differences in gastrointestinal symptoms between subjects who were given a low-FODMAP (0.06 g/100 g fructans) refined sourdough wheat bread and those who were given a refined yeast wheat bread (0.23 g/100 g fructans). A randomized controlled trial reportedly used sourdough fermentation with specific Lactobacillus strains in combination with fungal proteases to reduce gluten content (50% reduction of immune reactive gluten) in wheat bread and assessed whether the resulting product would reduce gastrointestinal symptoms in patients with IBS, compared with normal-gluten bread.
A total of 7 studies investigated the effects of sourdough bread on cardiovascular health parameters as a primary or secondary outcome (Supplementary Table 2). In a Canadian trial, the investigators examined the influence of whole-grain sourdough bread consumption compared with that of white wheat bread consumption on PAI-1, a biomarker of CVD that may be altered by dietary carbohydrates. In an Italian study, no differences in blood lipids or inflammatory parameters were reported between the sourdough and yeast bread groups; however, LDL cholesterol was significantly decreased compared with baseline in both groups by 10.6% and 8.53%, respectively [34]. Accordingly, no impact of sourdough bread compared with that of white wheat bread on blood lipids was observed in other studies involving healthy subjects [15,19], individuals with impaired glucose tolerance [23], or subjects who were overweight [26].
The objective of the present paper was to systematically review the clinical evidence investigating the effects of sourdough bread consumption on various health measurements relative to other sources of bread. The review included 25 interventional clinical trials, mostly on healthy subjects, using commercial sourdough breads or laboratory-made sourdough, made either spontaneously or with different combinations of LAB and yeast as a starter. The main health parameters assessed were glycemic response, satiety, and gastrointestinal and cardiovascular health.
In weighing the evidence, it is currently not possible to conclude that using sourdough instead of baker’s yeast for fermentation during bread making would be sufficient to highlight significant benefits on health in a clinical setting. More than 50% of the studies comparing sourdough bread
Portion Control: A Key Consideration
Even though sourdough bread is a healthy option, portion control is key to reaping its benefits and to lose weight, while staying balanced in the Mediterranean diet.
Measuring Portion Sizes
Stick to 1-2 slices of sourdough bread per meal, depending on the size of the loaf and your overall dietary needs. Use smaller slices if pairing bread with multiple carb sources in the same meal (e.g., pasta, rice). Keep and eye on thickness; opt for thinner slices to manage calorie intake while still enjoying the flavor and texture of sourdough.
Balancing Bread Intake with Other Food Groups
Pair sourdough with vegetables, lean proteins, and healthy fats. Prioritize whole grains from other sources (e.g., quinoa), throughout the week to diversify your nutrient intake. Avoid making bread the centerpiece of every meal. You can use it as an accompaniment or base rather than the main event to keep your diet balanced.
Baking with Sourdough: A Rewarding Experience
On the Mediterranean Diet I am baking with my own wild yeast sourdough and loving it. Eating baked goods has never before aligned to dieting in my world. One of my favorite aspects of the Mediterranean Diet way of eating is that I am baking again. I love the aroma of fresh bread in the oven, or a warm dessert for a special occasion. I love to bake with my grands and it is especially wonderful knowing I can eat what we bake and still honor my health!
Sourdough was also known as friendship bread when I was growing up. Some people called the starter Herman. Hearing the sourdough starter was ‘alive’ and needed to ‘feed’ and naming it ‘Herman’ all freaked me out as a teen. Two women in my church passed a jar of ‘Herman’ to one another and shared they were happy it was smelly. Was that a good thing? I never envisioned myself a sourdough maker.
Sourdough starters have become quite popular again. Celebrities are making sourdough starters. I was unaware stars like Jake Gyllenhaal and Pink were making sourdough starters until AFTER I started my own. Two prompts got me into the sourdough craze. First, yeast has been on shortage due to the pandemic. Second, I also learned more about sourdough starter. Sourdough starter is simply wild yeast in a batter form. I love the word “wild” - wild blueberries, wild flowers, wild honey - wild is good. Calling it wild yeast starter would have prompted me creating my own Herman years ago.
There are many sources on the internet to help learn how to make a sourdough starter. Most of them say that it will take 5-7 days, mine took 12 days. Frustrated, I almost threw my starter away but then I read, each starter has its own personality. On the very day I was ready to pitch the whole experiment into the trash my sourdough test worked! My starter floated in water. It is actually amazing that wheat flour and filtered water can form wild yeast! That very night I made my long awaited Deep Dish Sicilian Pizza. The secret with sourdough starter is to keep feeding it, giving the wild yeast its own timeline to cultivate.
One thing really bothers me about the whole wild yeast cultivation. It is the amount of discard wasted to get the yeast strong enough to raise a loaf of bread, or in my case the fabulous Deep Dish Sicilian Pizza I was making for my sweetheart. Each day the flour and water mixture is purged, leaving only a portion and new wheat flour and water is added. It can be an immense waste. ‘Waste not want not’ is certainly a motto by which I live, especially when it involves food. In my kitchen, leftovers always morph into another meal. Throwing away discard daily to keep the starter alive is necessary, but disconcerting, especially during a flour shortage. I had to find uses for my discard until my starter could ferment enough to be stored in the fridge.
What could be a better use for discarded starter than sourdough pancakes and sourdough waffles? The sourdough pancakes are heavenly, light and fluffy. Pancakes that melt in your mouth. The waffles are hardy and tangy, a perfect compliment for sweet summer strawberries with a touch of real maple syrup. My next blog will include my new favorite homemade pizza recipe, Deep Dish Sicilian Pizza. The Deep Dish Sicilian Pizza is the perfect reward for patiently nurturing sourdough starter. This hearty pizza is delicious enough to convince me to move the starter into the refrigerator and continue my sourdough journey. Now I have my own wild yeast, but I do admit sometimes I think of him as Herman.
tags: #sourdough #bread #benefits #mediterranean #diet