Is Sourdough Bread Healthy for You?

Is sourdough bread healthy to consume on a regular basis? What makes it different from other types of bread? We’ve gathered the top facts to know about this popular centuries-old leavened bread. 

You’ve probably heard about how sourdough bread is a healthy alternative to processed bread like white bread. This kind of bread has risen in popularity in recent years, partly due to the COVID-19 pandemic, as people turned to baking at home and partly because of its potential health benefits. It’s found in most grocery stores and bakeries, but can also easily be made at home. 

Still, with all the health trends going on these days, it’s important to ask: “Is sourdough bread healthy for you?” And is homemade sourdough bread healthy in different ways than store-bought? What are the specifics to look at when it comes to deciding if sourdough bread is healthy, and for who? Let’s dig into the answers. 

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• Is Sourdough Bread Good for You?
• How Healthy is Sourdough Bread for You?
• What Are the Health Benefits of Sourdough Bread? 

Is Sourdough Bread Good for You? 

In general, one may wonder: is sourdough bread healthy for you? While most might guess that it is, especially compared to other kinds of bread, the answer is more complicated.  

The scientific evidence available today isn’t strong enough to confirm that sourdough bread is healthy or that it’s the healthiest bread choice. Back in 2022, The National Library of Medicine (NLM) published a systematic review about the nutritional benefits that sourdough bread offers. 

However, the reviewed studies had too many varied factors to be compared effectively, which made it difficult to draw conclusive results about whether sourdough bread is healthy to consume on a consistent basis. Still, some studies did show positive effects that came from the fermentation process of sourdough, like creating more high-fiber, nutrient-packed breads.  

While the health benefits of this bread do seem to exist, more research needs to be conducted before we truly understand the answer to the question: is sourdough bread good for you? There are lots of factors to consider, including how the sourdough is made and whether someone has underlying health conditions.  

Another related question could be: “How and why is sourdough bread healthy for some, and how do we expand on those benefits for everyone?” Unfortunately, only future research will tell. 

Is Homemade Sourdough Bread Healthy?  

When asking: “Is sourdough bread healthy?”, you’ll likely be wondering: “Is homemade sourdough bread healthy?” You may also want to know if making sourdough bread at home results in a healthier loaf than those sold in stores. 

In its original form, sourdough bread is a healthy culmination of a few simple whole ingredients: flour, salt and water. Making it at home means having full control of the ingredients going into it, and the quality of your starter. 

Buying it from a store or bakery means, unless otherwise stated, that there’s a higher likelihood of preservatives and other ingredients getting added. Of course, certain grocery stores or artisanal bakeries might use higher-quality ingredients.  

So, is sourdough bread healthy when you make it at home, or is it better to buy it in store or at a bakery? Overall, homemade sourdough is often the healthier choice. But there are key differences to consider, like preparation time and preferred ingredients.

Is Sourdough Bread Healthy for Diabetics? 

Is sourdough bread healthy for diabetics? It definitely can be. Sourdough bread is a healthy choice for diabetics, especially when it’s made with whole grains. This is because it has a lower glycemic index (GI), less added sugars compared to processed breads and a high level of resistant starches. These traits make it easier for the body to absorb the bread more slowly. As a result, blood sugar spikes and gastrointestinal symptoms are less likely.  

Now, you may be wondering: “Is sourdough bread healthy for those with Type 1 and Type 2 diabetes?” The answer is yes. For those with Type 2, a research article by SingleCare suggests that eating sourdough bread later in the day may be helpful, as insulin sensitivity tends to be lower during the evening.  

Overall, why is sourdough bread healthy for you if you have diabetes? And is it also helpful for those who are pre-diabetic or have insulin resistance? In essence, its lower GI and blood sugar regulation qualities can make it easier to control diabetes-related symptoms. Make sure to have sourdough in moderation as part of a balanced diet for optimal benefits, and check with a healthcare provider beforehand about diabetes-related concerns. 

How Healthy is Sourdough Bread for You? 

Is sourdough bread healthy for you, nutrition-wise? Now that we’ve gone through the more general potential health benefits of this bread, it’s time to look at the details. According to the USDA, this is the nutritional profile for one regular slice of sourdough bread at 31 grams:  

• Protein: 3.33 grams 
• Fat: 0.75 grams 
• Carbohydrates: 16.1 grams 
• Fiber: 0.682 grams 
• Total sugars: 1.43 grams 
• Sodium: 187 milligrams 
• Iron: 1.21 milligrams 

Of course, the nutrition from a slice of sourdough varies depending on factors like the type of flour used, sugars and other ingredients added and whether the bread was baked at home or in-store, as well as the health history of the person eating it.  

In addition to these statistics, is sourdough bread healthy as a source of other vitamins and other components? The good news is that yes, both homemade and store-bought sourdough breads are healthy sources of: 

• Calcium: Strengthens bone health. 
• Potassium: Regulates cell functions, proteins and carbohydrates. 
• Magnesium: Regulates muscles, nerves, blood sugar and protein levels. 
• Folate: Helps divide cells and make DNA.  

Given these nutritional facts, is sourdough bread healthy for most people? When combined with a balanced diet, it undoubtedly has the potential to be. There’s a reason why it’s one of the healthiest bread options to choose from.

What Are the Health Benefits of Sourdough Bread? 

Sourdough bread is healthy as an alternative to processed bread. In particular, when made through a traditional, slow fermentation process, it can be easier on digestion, have a lower glycemic response and make some nutrients more bioavailable. Let’s take a closer look at some of the top potential health benefits it offers. 

Disease Prevention

Is sourdough bread healthy when eaten as part of a routine to prevent future diseases? There’s evidence to prove that it is. The lactic acid bacteria in sourdough increases its level of antioxidants. Both help protect cells from damage that could cause certain cancers, heart disease, Alzheimer’s and rheumatoid arthritis.  

To reap these potential benefits, consider learning how to make your own sourdough at home by checking out online bread-making classes.

Better Bioavailability 

Chemically speaking, sourdough bread is healthy because its unique fermentation process helps break down substances called anti-nutrients, including phytic acid or phytate, which can prevent the absorption of important minerals.

These anti-nutrients occur naturally in plants and grains. Fermenting deactivates phytate and increases the availability of folate, potassium and magnesium for the body to use. This often helps with digestibility too. To try your hand at fermenting and baking your own sourdough bread, consider taking one of the cooking classes near you.

Lower Glycemic Index (GI) 

Is sourdough bread healthy because of its lower GI, compared to other processed breads? Well, breads with a higher GI do tend to have a significant impact on blood sugar and insulin levels.  

They increase the risk of experiencing the symptoms of prolonged highs (hyperglycemia) or lows (hypoglycemia) which can lead to insulin resistance and diabetes. By swapping out high-GI bread options for lower ones like sourdough, it’ll be easier to lessen these risks.  

The best part? Swapping your bread choice doesn’t have to mean sacrificing flavor. You can still whip up versions of your favorite dishes like sourdough French toast, sourdough waffles or even jalapeño cheddar sourdough bread.

Source of Probiotics 

Why is sourdough bread healthy for you, especially if you’re interested in improving your gut health? The main answer is that it can be an excellent, although indirect, source of probiotics when enjoyed fresh. 

Although sourdough is made from an active starter full of probiotics and good bacteria, neither of those stay alive after baking. Still, the fiber in baked sourdough is considered to be a prebiotic, which supports the good bacteria in your gut.  

So, with this being the case, is sourdough bread as healthy as yogurt, kimchi or other probiotic-rich foods? Perhaps not directly, but it still has its benefits. 

Those who eat sourdough bread, including those with IBS, often report lower rates of gastrointestinal symptoms like gas or bloating since the probiotics involved in the baking process can help make it easier to digest than other breads. For even more fiber and its gut-friendly benefits, consider making or buying wholegrain sourdough bread.

Better Digestion (Gluten-Friendly)

Is sourdough bread healthy to digest, especially for those with gluten-related conditions like celiac disease, gluten intolerance or gluten sensitivity? The short answer is yes, but not always. The fermentation process does alter wheat enzymes in a way that can help improve gluten digestion. 

But for people with gluten intolerance or sensitivity, every case is different and involves factors like how the bread was made and their own sensitivity level. Of course, gluten-free options do exist as a potentially safer alternative.

Healthy Aging 

Is sourdough bread good for you if you’re trying to age in as healthy of a way as possible? Many would say yes. As a fermented grain product, it can help lower blood pressure and regulate blood sugar levels. These traits are crucial to keep the body aging in a healthy manner. So if you’re wondering about how to start eating healthy, incorporating breads like this one is a great jumping-off point. At the end of the day, is sourdough bread healthy to consume if you want to age gracefully? Absolutely.

Now you know the ins and outs of the question: “Is sourdough bread healthy for you?” From the current consensus in scientific research to the effects it can have for those who are diabetic, along with general health benefits, there’s a lot to consider. 

When it comes down to it, this age-old bread has many properties that make it a worthy choice as part of a regular, balanced diet. For many, sourdough bread is a healthy option, whether it’s enjoyed once in a while or regularly throughout the week. Plus, it’s rewarding to make at home. 

For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.