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Benefits of sourdough bread: Dietitian's explanation

Benefits of sourdough bread: Dietitian's explanation Illustrative photo (Freepik)
Author: Maria Kholina

Bread made from fermented sourdough is gaining more and more fans who consider it a healthier choice. In fact, it is a fermentation product in which the dough naturally rises due to the gas released during grain fermentation, which indeed has many pros, according to dietitian Oleg Shvets.

Sourdough bread

Sourdough is a culture of yeast and beneficial bacteria found in nature that can ferment for about five days. On the contrary, the technology for making many classic types of bread involves using baker's yeast to prepare the dough.

Nutritional value of sourdough bread

The flour or its mixture used to make sourdough affects the macronutrient profile of the finished bread. 100 grams (approximately two slices) of sourdough bread contain about 230 calories, 7.8 grams of protein, 0.7 grams of fat, 47 grams of carbohydrates, 2.9 grams of fiber, and 0.81 grams of salt.

Benefits of such bread

Supports gut health

Although beneficial microbes in sourdough are usually lost during the baking process, fiber and plant polyphenolic compounds become more bioavailable. They are an important source of nutrition for beneficial microbes in the gut.

Helps control blood sugar levels

The fermentation process and high fiber content make this bread beneficial for those with elevated blood sugar levels, preventing rapid glucose spikes.

Reduces the risk of cardiovascular disease

Diets high in fiber are generally associated with a lower risk of vascular atherosclerosis and heart disease. Sourdough bread offers additional benefits due to the fermentation process, which are enhanced when using whole grain rye flour.

Better absorption of nutrients

Traditional sourdough undergoes a slow fermentation process, resulting in increased bioavailability of vitamins and minerals in the bread. During this process, proteins (including gluten) are also broken down, facilitating their absorption.

Advantages in nutritional value

The results of one study demonstrate that the fermentation process improves the bioavailability of fiber and minerals. Among other things, this is associated with the breakdown of phytic acid found in grains.

Safe for health

Those who follow a gluten-free diet, such as those with celiac disease, cannot consume bread made with wheat, rye, barley, or other grains containing gluten. People with celiac disease should use gluten-free flour in their diet.

Thanks to fermentation and beneficial bacteria, sourdough bread is one of the healthiest options. It is even better if it is made using whole grain flour.