• Nutrition

5 Health Benefits of Sourdough You Need to Know About

If you’ve ever started a healthy eating journey, you’ve probably heard some claims that bread is bad for you. But did you know that certain breads can benefit your overall health?

One of these is the well-known sourdough bread. Unlike regular white or brown bread, sourdough undergoes a unique fermentation process that provides various health benefits and gives it its distinctive texture and taste.

In this article, we’ll take a closer look at what these benefits are and important factors to consider to help you enjoy sourdough guilt-free.

What is Sourdough Bread?

Sourdough is a type of bread made from wild yeast and live bacteria that’s been fermented. 

The starter includes lactic acid bacteria, giving the bread its signature sour and tangy taste.

Its live bacteria content provides various benefits, particularly for gut and digestive health.

This also makes sourdough bread healthier than other options, such as rye or whole wheat bread. 

Is Sourdough Bread Good for You?

Sourdough has many health benefits, especially when it’s made correctly. Let’s take a look at how you support your well-being when you eat sourdough bread.

Improves gut health 

The natural fermentation process that sourdough undergoes makes it great for gut health. This beneficial bacteria — called lactobacilli — helps predigest some of the starch and gluten.

Not only does this make sourdough easier on the stomach, but it also promotes the growth of good bacteria in the digestive tract.

These bacteria are essential for maintaining a healthy gut microbiome, which can potentially improve overall digestive health and boost your immune system.

Helps to regulate blood sugar

Sourdough has a lower glycemic index (GI) than regular bread, meaning it doesn’t spike blood sugar. 

Instead, sourdough bread causes blood sugar to rise gradually, thanks to the organic acids produced during fermentation. This helps you maintain steady energy levels throughout the day.

Improves nutrient absorption

The lactic acid in sourdough helps lower the bread’s pH, which can deactivate phytates — these are compounds that can bind to minerals and prevent their absorption into the body.

By reducing phytate levels, sourdough can help make vitamins and minerals more available to the body for improved nutrient absorption.

Reduces your intake of preservatives

Sourdough often contains fewer preservatives than commercially produced breads.

This is because the natural acidity and fermentation help preserve sourdough, reducing the need for chemical additives.

Since sourdough is minimally processed, it’s an excellent choice for those looking to add more clean, whole foods to their diet.

May prevent certain diseases

The lactic acid found in sourdough helps increase the bread’s antioxidant content.

Antioxidants help protect cells from oxidative damage, which causes conditions like cancer, heart disease, and Alzheimer’s.

How to Choose a Good Sourdough Bread

Check the ingredient list

Authentic sourdough has a simple ingredient list, primarily consisting of flour, water, salt, and the starter.

Avoid sourdough breads that include yeast or several preservatives, as these indicate that the product may not be authentic.

Understand the labels

Look for labels like “naturally leavened” or “wild yeast”, which suggest that the bread is made using the traditional fermentation process. 

Be wary of labels like “sourdough flavored”, as these products may not have undergone natural fermentation to produce authentic sourdough bread.

Consider the source

Purchasing sourdough from artisan bakeries or farmer’s markets usually guarantees an authentic product made the traditional way. 

These places are also more likely to sell bread that has been through a meticulous fermentation process, ensuring you get the various health benefits of sourdough.

Do a sniff test

Sourdough has a distinctive tangy scent resulting from the lactic acid produced during fermentation. 

This can cause a mild to sharp aroma, depending on how long the bread was fermented. A stronger sour smell indicates longer fermentation, which means more health benefits.

Can You Make Your Own Sourdough at Home?

Making your own sourdough at home will give you full control over the ingredients and fermentation process.

There are a number of beginner-friendly recipes online, but here’s a basic overview of the process:

1. Create your starter

The first step in making sourdough bread is to create your starter. This is usually just a mixture of flour and water that attracts yeast and healthy bacteria from the environment.

To start, mix equal parts flour and water in a jar and leave it at room temperature.

Feed it daily with half the amount of water and flour you started it with. For example, if you started with one cup of water and flour, feed the starter with ½ cup.

After feeding it for five to seven days, your starter should begin to bubble and emit a pleasant, sour smell with tangy or fruity notes. This means it’s active and ready to use.

2. Mix the dough

Once your starter is active, you can begin making your bread. Combine a portion of the sourdough starter with more flour, water, and a pinch of salt.

Some recipes might also include ingredients like oils, sugars, and additional flavorings, but this isn’t necessary to make good sourdough bread.

3. Knead and first rise

Once you’ve mixed everything together, knead your dough until it’s smooth and elastic. This develops the gluten, giving the bread its structure.

Once you’ve finished kneading the dough, leave it to rise for up to 12 hours. During this time, the starter will also begin to ferment within the dough.

4. Shape and second rise

After the first rise, punch down the dough to remove the gas produced during fermentation and shape it into a loaf.

Place the loaf into a floured basket or bowl to help it hold its shape and leave it to rise again. 

The second rise lasts for one to four hours, and it helps to develop the texture of the bread.

5. Baking 

Preheat the oven to 450 °F and wait for it to heat up. Once the oven is hot, place your bread inside and slash the top with a sharp knife to allow it to expand during baking.

Then bake until the bread is browned and sounds hollow when tapped on the bottom — this typically takes 30 to 45 minutes.

Tips for Incorporating Sourdough into Your Diet 

Meal ideas 

Sourdough can be a great addition to any diet, offering a distinct flavor alongside various health benefits. Here are some meal ideas:

Important considerations

Although sourdough is generally considered healthy, keep the following in mind:

• Gluten sensitivity: Sourdough contains gluten, which makes it unsuitable for individuals with certain intolerances or celiac disease. However, it can be made with gluten-free flour.

• Caloric considerations: While eating sourdough bread can be part of a healthy diet, it’s still calorie-dense — especially when made with refined flour. Individuals watching their calorie intake should be mindful of their servings. 

• Portion control: Managing portion sizes is crucial if you’re trying to lose weight or create healthier eating habits. A good rule of thumb is to limit sourdough bread to a quarter of your plate. 

Where Can You Learn More About Healthy Eating Habits?

If you’re looking for more information on healthy eating habits, LifeMD has got you covered.

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