Is bread the enemy when trying to lose weight? While many people cut bread from their diet when trying to drop pounds, others advocate that you can still enjoy it. Sourdough bread, in particular, has gained attention as a potentially healthier option. This article explores the benefits of sourdough bread, its impact on weight loss, and its effects on gut health, providing a comprehensive overview for various audiences.
What is Sourdough Bread?
Sourdough bread is a fermented food consumed for thousands of years. It is made using a starter culture containing yeasts and bacteria, which ferment the carbohydrates in the flour. This produces carbon dioxide gas, causing the bread to rise. Sourdough takes longer to ferment than regular bread, resulting in a tart flavor and unique texture. Regular bread uses commercial baker’s yeast for leavening.
Nutritional Profile of Sourdough Bread
Sourdough bread's nutritional profile can vary depending on the flour and ingredients used. A 60-g portion of organic sourdough bread contains approximately 150 calories.
Health Benefits of Sourdough Bread
Sourdough bread is a healthy bread that may be easier to digest than other types of bread, and it may also have health benefits. The fermented starter culture contains beneficial bacteria and yeasts. The health advantages of sourdough rely mostly on data from chemical and in vitro analysis, not human studies.
Gut Health
Sourdough bread is fermented, making it easier to digest than white bread. It acts as a prebiotic, meaning the fiber helps feed the good bacteria in your gut. The lactic acid bacteria and wild yeast create prebiotics, such as inulin, and resistant starch during the fermentation process. Inulin and resistant starch are complex carbohydrates that help promote gut health by increasing the good bacteria and crowding out the "unhealthy" bacteria, which may increase immunity against certain diseases. People with digestive conditions such as IBS may find that sourdough bread causes fewer symptoms than regular bread. Sourdough bread was less likely to lead to IBS symptoms than unfermented bread, enhancing the growth of beneficial bacteria rather than undesirable microorganisms. Sourdough bread’s long fermentation times may cause less gas and bloating than regular wheat bread and may reduce fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs).
Read also: Low-Carb Sourdough Guide
Blood Sugar Levels
Sourdough bread has a lower glycemic index (GI) than normal types of bread, so it doesn't cause a blood sugar spike. The fermentation provides a benefit when it comes to glucose response. Sourdough bread has a GI rating of 54 and a glycemic load (GL) rating of 8, while bread made from white wheat flour has a GI rating of 71 and a GL rating of 9. This combination puts sourdough bread in a low GI category, according to international tables. Eating sourdough bread leads to more moderate blood sugar responses than eating conventional bread.
Nutrient Absorption
The fermentation process allows many of the vitamins and minerals to be absorbed better than traditional breads. The sourdough fermentation process can lower the phytate content of whole wheat flour. Phytates are plant compounds that can inhibit the absorption of essential nutrients in the body. The phytic acid degradation in sourdough bread increases the bioavailability of minerals, free amino acids, and protein. The fermentation process of sourdough bread reduces anti-nutrients such as phytates in humans and monogastric animals, and it increases beneficial phytochemicals. Sourdough bread has more phenols, carotenoids, folates, and other beneficial compounds than unfermented bread. Many of the plant compounds present in sourdough bread have antioxidant and anti-inflammatory properties.
Weight Loss
According to some research, sourdough-leavened wholemeal bread can help a person lose excess weight due to the combined glycemic index (GI) and glycemic load (GL) ratings. High levels of fibre in diets have been linked to weight loss, with fibre-rich foods usually helping you feel and stay full for longer. Sourdough contains 3g protein per slice and is fortified with calcium, iron and the B vitamins niacin and thiamine.
Other Benefits
Sourdough bread doesn't require or contain any preservatives. It contains moderate amounts of iron, calcium, B vitamins, folate, zinc, potassium, selenium, iron, magnesium, vitamin E, and more. The lactic acid bacteria produce antimicrobial and antioxidant metabolites, which help preserve the bread so that it has a longer shelf life. Sourdough also typically has a longer shelf life, along with better texture than many other kinds of bread. Sourdough has been associated with improved metabolic health, including better blood sugar and cholesterol levels. These benefits, over time and in combination with other healthy lifestyle choices, may have positive implications for weight management and reducing the risk of chronic diseases such as diabetes and cardiovascular disease. The fermentation process also reduces gluten content, making it easier to digest for individuals with mild gluten sensitivities, though it is not suitable for those with celiac disease.
Sourdough Bread and Gluten Intolerance
Sourdough bread is lower in gluten than other types of bread, so people with gluten intolerance may be able to tolerate it better than normal bread. However, anyone who is gluten sensitive or intolerant or with celiac disease should still avoid sourdough bread that is made with regular wheat flour.
Read also: Low-Carb Sourdough Baking
How to Choose Healthy Sourdough Bread
Sourdough is available almost everywhere these days, but not all loaves are necessarily equally nutritious choices. Look for options with the fewest ingredients. Authentic sourdough should contain only flour, sourdough culture, water, and salt. Ideally, store-bought sourdough should stick to this simple ingredient list. Many mass-produced varieties contain added ingredients such as vinegar, yeast, and vital wheat gluten. Vinegar may be added to enhance the sourdough flavor, but true sourdough develops its characteristic tang naturally through microbial fermentation. Yeast may be used to improve texture and speed up the rising process, but this can indicate that the dough has not undergone a full fermentation process, meaning it may not provide the same gut health benefits as traditionally fermented sourdough. Traditional sourdough fermentation naturally breaks down gluten, making it easier to digest for those with mild sensitivities. However, added gluten may reduce this benefit, making the bread less suitable for individuals with gluten intolerance. Sourdough made with wholewheat flour is generally healthier than that made with white flour, especially refined white flour. Look for one which is made from minimal ingredients using a genuine sourdough process. If you’re unsure about the kind of sourdough you’ve picked up from the supermarket shelf, take a look at the ingredients listed - look for 100% wholewheat or wholegrain, and avoid too many excessive artificial additives like emulsifiers or preservatives.
How to Make Healthy Sourdough Bread
First, make sure you set aside enough time to allow the fermentation process to occur. It takes roughly five days or more to ferment properly. Then make sure your starter-which you can purchase online or at some bakeries, or look for a recipe to DIY-is vibrant and active. Your starter should:
- Double in size before use, which shows strong fermentation activity.
- Have a sour aroma, which indicates healthy bacterial activity.
- Contain visible bubbles, reflecting active fermentation.
- Have no discoloration or fuzzy patches, which indicates spoilage.
The loaf itself should show a significant rise during bulk fermentation and have a slightly tangy flavor, characteristic of natural fermentation. The crust should be crisp with a light, slightly chewy crumb.
Basic Sourdough Bread Recipe
To make sourdough bread, a person will need to obtain an active sourdough starter from a supplier. They could also make their own sourdough starter and feed it with flour and water over a number of days.
Ingredients
- 250 grams (g) (1.04 cups) of warm water
- 500 g (3.23 cups) of white flour
- 10 g (2 teaspoons) of salt
- 300 g (1 cup) of a sourdough starter
Instructions
- Put the flour into a bowl and add the sourdough starter.
- Add the water and salt, and combine all the ingredients into a consistency suitable for kneading.
- Turn out the dough onto a board or other suitable surface, and knead it for approximately 15 minutes.
- Leave the dough in a warm area to rise for 2 hours.
- Shape the dough and place it into a loaf tin dusted with flour.
- Leave the dough to rise for a second time for 8-12 hours.
- Heat a baking stone or tray in an oven at 464°F (240°C) and turn the dough out onto the stone.
- Cut a mark on the top and bake for 30 minutes or until golden.
Sourdough Bread Alternatives
There are many versions of sourdough bread, and people can choose recipes and ingredients to suit their tastes and dietary requirements. Some recipes add ingredients such as chocolate and cinnamon.
Read also: Keto Bread Recipes
- pizzahot cross buns
- bagels
- fruit buns
- panettone
- focaccia
- panmarino, a classic Italian rosemary bread
- spelt, or einkorn bread
- pita bread
- pumpernickel
Traditional sourdough bread uses strong white flour. However, people who have celiac disease or who eat a gluten-free diet can make sourdough bread using ingredients such as brown rice flour, psyllium husk, and flax seeds.
Usually, sourdough bread recipes are suitable for vegans, but some recipes and breads in grocery stores may contain milk.
Is Sourdough Bread Good for Weight Loss?
'All foods can be part of a weight loss diet,’ it’s about balance and portion size. If your goal is weight loss, choosing foods which are nutrient-dense (meaning they contain lots of nutrients in proportion to the energy/calories they provide) is helpful. You might for this reason choose wholegrain sourdough or serve it with something nutritious like eggs or nut butter and fruit.
Can You Eat Sourdough Bread Every Day?
‘Sourdough is rich in carbohydrates which should make up around 50% of our energy intake every day, so there’s no problem with eating sourdough daily,’ it’s delicious! Remember though, that to get all the nutrients we need to stay healthy it’s helpful to eat a wide variety of different starchy foods.