Ezekiel bread has garnered attention in the health food community as a supposedly healthier alternative to traditional bread. But is Ezekiel bread paleo-friendly? This article explores the composition, nutritional benefits, and potential drawbacks of Ezekiel bread in relation to the paleo diet.
What is Ezekiel Bread?
Ezekiel bread is a type of bread made from sprouted whole grains, legumes, and sometimes seeds. It is based on an ancient recipe and contains sprouted grains of wheat, barley, millet, lentils, soybeans, and spelt. Food for Life produces sprouted Ezekiel bread and 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 process activates enzymes, transforming nutrients within the grain. Depending on the type of grain, germination may increase the availability of certain nutrients, like proteins, starches, and antioxidants.
During the sprouted grain process, the grains are soaked in water until they begin sprouting. The sprouting process releases enzymes that begin the breakdown process of the grain, which includes breaking down proteins and carbohydrates. This makes it easier for the body to digest and contributes to the low glycemic qualities of Ezekiel bread.
Typical varieties of baked breads have grains that have not gone through any type of breakdown process. This breakdown process before digestion is critical because it releases nutrients, just like the sprouted grain process used in Ezekiel bread. Whole grains in traditional bread cannot be fully digested in the body and pass without realizing the entire nutrients locked up in the grain. These hidden nutrients are only released through the sprouted grain process, which is why Ezekiel bread is considered a good option to eat by many people.
Read also: Ezekiel Bread: Keto-Friendly?
Nutritional Profile of Ezekiel Bread
Whole grain Ezekiel bread is high in dietary fiber and provides protein, carbohydrates, and other important nutrients. 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
Ezekiel bread is also a good source of niacin (vitamin B3), zinc, selenium, and manganese.
Sprouting can increase the nutritional quality of some grains, including those found in Ezekiel bread. However, the benefits of sprouting can depend on the type of grain, germination time, and other factors.
Amino Acids
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.
Read also: Is Ezekiel Bread Healthy?
Vitamins and Minerals
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.
Sprouted grains in Ezekiel bread may be higher in magnesium, calcium, iron, zinc, B vitamins, and vitamin E.
Antioxidants
Enzymes that help release vitamins and minerals may also increase the number 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 number of antioxidants in sprouted breads like Ezekiel may vary.
Is Ezekiel Bread Paleo?
The Paleo diet doesn't allow any grains to be eaten, and Food for Life uses grains to make their breads. So, the short answer is no, Ezekiel bread is not Paleo. The main reason is that it contains grains, which are excluded from the Paleo diet. The Paleo diet typically emphasizes foods that were presumably eaten by early humans, such as meat, fish, fruits, vegetables, nuts, and seeds. Grains, legumes, and processed foods are generally avoided.
Read also: Keto Bread Recipes
However, many people who follow the Paleo diet will still enjoy Food for Life sprouted grain Ezekiel 4:9 bread once a week, maybe more. The reasons are because of the sprouted grain process, and the ability to get a complete protein from eating Ezekiel bread.
Why Some Paleo Dieters Choose Ezekiel Bread
- Sprouted Grain Process: The sprouting process releases enzymes that break down proteins and carbohydrates, making the bread easier to digest.
- Nutrient Availability: Sprouting can increase the availability of certain nutrients, like vitamins and minerals.
- Complete Protein: Ezekiel bread provides a complete protein source due to the combination of grains and legumes.
Potential Drawbacks of Ezekiel Bread on a Paleo Diet
- Carbohydrate Spike: Ezekiel Bread can cause a spark in carbohydrates throughout your system. When you are deprived of carbs and bread regularly, our system can take the inclusion of bread, even Ezekiel Bread as a shock to the system. As a result of eating this bread you might feel the same type of energy spike and then gradual comedown that you might feel on some cheat days.
- Gluten Content: The big problem that comes with Ezekiel Bread is that it contains a large amount of gluten. Although it can help with digestion and will contain far less gluten and carbohydrates than some other types of bread it’s really just a better option for carbs rather than a good option.
Gluten Content in Ezekiel Bread
Ezekiel bread is not gluten-free. It is made from gluten-containing grains like wheat and barley. 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.
Alternatives to Ezekiel Bread for Paleo Dieters
If you're following a strict Paleo diet and want to avoid grains altogether, there are grain-free bread alternatives available.
One option is Whole30 Ezekiel Raisin Bread, a perfect blend of nourishing ingredients and rich flavor. This paleo-friendly twist on a classic favorite combines almond flour, coconut flour, and warm ground cinnamon for a naturally sweet, aromatic base. Moist and tender thanks to eggs, unsweetened applesauce, and almond milk, this bread is studded with plump raisins and crunchy sliced almonds for an irresistible texture. Ideal for breakfast, a snack, or paired with your favorite compliant spread, this quick-to-make recipe (just 15 minutes of prep!) bakes to golden perfection in under an hour. Completely dairy-free, gluten-free, and sugar-free, it's a satisfying treat that's fully compliant with the Whole30 lifestyle.
How to Incorporate Ezekiel Bread
You can use Ezekiel bread similarly to conventional flour-based breads, such as for sandwiches or as toast. If you have diabetes or a gluten-related disorder, talk with your doctor or a registered dietician before adding Ezekiel bread to your diet.