Ezekiel bread stands out as a unique and nutritious bread option, rooted in an ancient recipe that harnesses the power of sprouted whole grains. Unlike conventional breads made from refined flour, Ezekiel bread utilizes a variety of sprouted grains, offering a wealth of potential health benefits. It's a bread that aligns with a growing interest in wholesome foods and a return to traditional methods of food preparation.
What is Ezekiel Bread?
Ezekiel bread is based on an ancient recipe and is a type of bread made from sprouted whole grains. These sprouted grains are the foundation of Ezekiel bread, setting it apart from other breads. Food For Life makes sprouted Ezekiel bread and it is available in different formulations, including cinnamon raisin and low sodium.
Sprouted Grains Explained
Sprouting grains involves allowing them to germinate and grow for several days. This germination process activates enzymes, which transform nutrients within the grain. Depending on the type of grain, germination may increase the availability of certain nutrients, like proteins, starches, and antioxidants. Sprouting has to be done under carefully controlled conditions to avoid contamination by harmful bacteria that can cause foodborne illnesses like salmonella and E. coli. Federal law requires that producers of sprouted grains adhere to certain safety standards when sprouting.
Nutritional Profile of Ezekiel Bread
Whole grain Ezekiel bread is high in dietary fiber and provides protein, carbohydrates, and other important nutrients. The original Ezekiel bread is a good source of Niacin (vitamin B3) and Zinc and an excellent source of Selenium and Manganese. Other varieties of Ezekiel bread have slightly different amounts of nutrients.
A serving of the original Ezekiel bread is one 34-gram slice. It contains about:
Read also: Ezekiel Bread: Keto-Friendly?
- Calories: 80
- Protein: 5 grams
- Fat: 0.5 grams
- Carbohydrates: 15 grams
- Fiber: 3 grams
- Sugar: 0 grams
- Sodium: 75 milligrams
One slice of Food for Life Ezekiel 4:9 Sprouted Whole Grain Bread contains:
- Calories: 80
- Fat: 0.5 grams (g)
- Carbs: 15 g
- Fiber: 3 g
- Protein: 5 g
For those seeking a different perspective, 2 slices of The Real Bread Company Ezekiel bread (90g) contain:
- Calories: 280
- Fats: 7g (9% DV)
- Saturated fats: 0g (0% DV)
- Trans fats: 0g
- Cholesterol: 0mg (0% DV)
- Sodium: 340mg (15% DV)
- Carbs: 44g (16% DV)
- Net carbs: 36g
- Fiber: 8g (29% DV)
- Sugar: 10g
- Protein: 10g
- Calcium: 40mg (4% DV)
- Iron: 3mg (36% DV)
The Nutritional Advantages of Sprouting
Sprouting can increase the nutritional quality of some grains, including those found in Ezekiel bread. Essential amino acids, vitamins, minerals, and antioxidants all benefit from the sprouting process. However, the benefits of sprouting can depend on the type of grain, germination time, and other factors.
Enhanced Amino Acid Profile
Essential amino acids are compounds you can only get through your diet. They support various functions in your body, like tissue growth and repair, nutrient absorption, and immune function. When cereal grains like wheat, millet, and barley are sprouted, some proteins are converted into essential amino acids, increasing their nutrient quality.
Increased Vitamin and Mineral Availability
The whole grains used in Ezekiel bread contain a variety of important vitamins and minerals. The sprouting process can increase the vitamin content of some whole grains. It can also decrease amounts of the antinutrient phytate, making certain minerals easier to absorb.
Read also: Is Ezekiel Bread a Good Choice for Paleo?
Sprouted grains in Ezekiel bread may be higher in:
- Magnesium
- Calcium
- Iron
- Zinc
- B vitamins
- Vitamin E
Boosted Antioxidant Content
Enzymes that help release vitamins and minerals may also increase the amount of antioxidants in sprouted grains. Antioxidants are substances that may prevent a type of cell damage that contributes to chronic conditions like heart disease and cancer. Different factors during sprouting can affect the antioxidant content of grains. Because of this, the amount of antioxidants in sprouted breads like Ezekiel may vary. The grains and legumes in Ezekiel bread go through a sprouting process that makes the antioxidants in the bread easier for your body to absorb and digest. Antioxidants known as polyphenols are especially important because they inhibit the inflammatory process. Chronic inflammation has been linked to many diseases, including heart disease, some types of cancer, and diabetes. Without sprouting, up to 90% of the polyphenols in the cereal grains used in Ezekiel bread would not be absorbed by your body.
Potential Health Benefits
Sprouted grain breads like Ezekiel are regarded as healthier and more nutritious than non-sprouted breads. Ezekiel bread has some health benefits, but is it better for you than other whole-grain breads? The answer is not clear. Sprouting also increases the protein in grain and may make it more available for use by the body. The total increase in protein is around 10%.
Improved Digestibility
In order for the body to use the starch in grains, starch must be broken down into sugars. Sprouting begins that process, so some people find sprouted grains more digestible. This may be especially beneficial for older people.
Cholesterol Reduction
Each slice of Ezekiel bread contains 3 grams of fiber. Food for Life, which makes Ezekiel bread, calls it ‘high fiber.’ It’s not. The USDA says a serving must contain at least 20% fiber to be considered ‘high fiber.’ A slice of Ezekiel bread contains 11% of the daily recommended amount you should get in your diet. That makes it a good source of fiber. The company says that it contains both soluble and insoluble fiber. That’s an important distinction. Soluble fiber, which dissolves in water and forms a gel, helps to lower cholesterol. Insoluble fiber, which does not dissolve in water, helps food move through your digestive system and adds bulk to your poop. It’s not clear from the nutrition label how much soluble versus insoluble fiber Ezekiel bread contains, but both types are good for you.
Read also: Keto Bread Recipes
Blood Sugar Management
The whole grains and fiber in this bread help prevent spikes in blood sugar, which could help to balance your blood sugar. That makes Ezekiel bread a better choice than white bread if you have diabetes. Breads made with sprouted grains may have a lower glycemic index (GI). GI is a measure of how quickly and how much certain foods raise your blood sugar level. Food with a lower GI are typically better for those with diabetes or high blood sugar.
Weight Management
With its fiber and protein content, Ezekiel bread may make you feel full longer. If you eat less as a result, that could help you to lose weight.
Considerations and Potential Drawbacks
While Ezekiel bread offers numerous benefits, it's essential to consider certain factors before incorporating it into your diet.
Gluten Content
However, because Ezekiel bread contains gluten, it is not considered gluten-free. Some of the ingredients in Ezekiel bread, such as wheat and barley, contain gluten. This does not cause an allergic reaction; instead, it affects your digestive system. If you have a gluten intolerance (also called gluten sensitivity), eating foods that contain gluten can cause the following symptoms: Abdominal pain, gas, and bloating, Diarrhea or constipation, Nausea and vomiting, Anxiety and depression, Brain fog, or difficulty concentrating, Anemia, Fatigue, Headache, Joint pain, and Skin rash.
Sprouting may decrease the amount of prolamins in grains like wheat and barley. Prolamins are the building blocks of certain proteins, including gluten. Because the compounds that form gluten are broken down, sprouted grains may be easier to tolerate for people with non-celiac gluten sensitivity. However, they may still contain some gluten, and the gluten content can vary depending on things like sprouting time. If you have a gluten-related disorder, you may wish to consider sprouted grain breads with gluten-free options.
Carbohydrate Content
Ezekiel bread has a moderate amount of carbs, so it may not be suitable for people on a low-carb diet. People with diabetes and those trying to lose weight should only eat it in small amounts. Ezekiel bread is not consistent with a keto diet. Ketogenic diets drastically limit carbohydrates, such as those found in the whole grains and legumes in Ezekiel bread. However, there’s not one ketogenic diet; instead, different versions allow different amounts of carbs. If you follow a typical keto diet and eat 2,000 calories per day, you could include 40 grams of carbs. That works out to just under three slices of Ezekiel bread, which each contain 15 grams of carbs.
Allergens
People who are allergic to any of the ingredients in Ezekiel bread should avoid it. The ingredients that are known allergens include: Wheat, Soy, and Sesame seeds. Here are the symptoms to watch out for:
- Wheat allergy: Swelling, itching, or irritation in your mouth or throat, Hives, a rash that itches, or swelling on your skin, Headache, Nasal congestion, Trouble breathing, Nausea, vomiting, diarrhea, cramps
- Soy allergy: Hives, Stomach cramps, diarrhea, and indigestion, Nausea and vomiting, Cough, Throat tightening, Itching and eczema
- Sesame allergy: Wheezing and coughing, Hoarseness, Trouble breathing, Throat tightness, Stomach pain, nausea, and vomiting, Hives, red spots, and swelling, Itchy, watery, or swollen eyes
In extreme cases, these types of allergies can cause a severe, even life-threatening reaction called anaphylaxis. It usually starts with the milder symptoms listed above but can quickly progress to more dangerous symptoms, including: Feeling lightheaded or passing out due to a drop in blood pressure, An increase in your heart rate, Sudden weakness, Unconsciousness, and Cardiac arrest.
Potential Digestive Issues
Eating a few slices of Ezekiel bread could lead to gas, bloating, and abdominal pain as your digestive system adapts. That’s due to the fiber content of its whole-grain ingredients, which adds up to 11% of your daily fiber needs in each slice. Your best bet: introduce Ezekiel bread to your diet slowly to give your gut a chance to adjust.
Spoilage
Ezekiel bread does not contain food additives such as preservatives, so it may get moldy more quickly than other breads. While the molds that typically grow on bread are not as dangerous as others, under some circumstances they may produce mycotoxins, which are poisonous and can cause disease. It's not enough to cut off the visible mold, because the roots of the mold can extend far into the bread. Unlike many breads you find at the grocery store, Ezekiel bread does not contain preservatives. It will go stale within a few days if kept unwrapped on the counter. If you want to keep it at room temperature, storing it in a bread box or in a sealed paper bag will help it remain fresh longer. Even better: keeping it in the fridge or, if you go through a loaf slowly, in the freezer.
Incorporating Ezekiel Bread into Your Diet
You can use Ezekiel bread similarly to conventional flour-based breads, such as for sandwiches or as toast. Because Ezekiel bread contains sprouted grains, it is often sold frozen to maintain freshness. You may need to thaw the bread in a refrigerator before use.
Ezekiel bread can replace regular bread in loads of different types of recipes, including:
- Sandwiches, like grilled cheese and Reubens
- French toast
- Soups, like tomato and bread soup
- Cranberry stuffing
- Toast, like avocado toast
- Breadcrumbs for salad
- Vegetarian meatloaf
Where to Find Ezekiel Bread
You can buy Ezekiel bread at many grocery stores. Online retailers like Walmart and Amazon carry it as well.
Other Sprouted Grain Bread Options
Ezekiel bread is not the only sprouted grain bread on the market. Brands like Dave’s Killer Bread and Silver Hills Bakery also make sprouted grain breads. You also may be able to find sprouted grain breads at your local bakery. Or you can try making sprouted grain breads at home. Look for sprouted grains and flours made from sprouted grains in the refrigerated or frozen food sections of your grocery store.
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