Recently, I had the honor to do a write-up in the The WC Press on eating sour dough bread! Check out the article below. You can also read “The Nutritional Benefits of Sourdough” and other great articles here!
The Nutritional Benefits of Sourdough
By Jennifer Laurence
Registered Dietitian, Nutritionist
Last year, my husband mentioned that he had always wanted to learn how to make sourdough. As I searched for a gift for his birthday, I found a local class that was being offered and purchased it for him as a present. He spent an entire day learning the process. While I expected him to occasionally bake a loaf here and there, he surprised me by making not only various types of sourdough bread including cheddar jalapeño and chocolate, but also bagels, scones, cookies and granola. He surprised me even more by making these weekly.
Now you might think that as a dietitian, I would protest having these types of foods in my home. On the contrary, I actually appreciate and embrace the health benefits that sourdough offers, and believe me when I tell you, the benefits are numerous.
To understand why this bread is so good for you, it’s helpful to know what distinguishes sourdough from other types of bread. Sourdough is made from something called a “starter” which is a culture made from flour and water that is left in a container to ferment for several days. A starter contains wild yeast found in the environment and on the grain itself, versus standard baker’s yeast which is commonly used in other types of bread. The wild yeast allows sourdough to be higher in nutrient content and to contain live bacteria called probiotics. Probiotics help to boost your immune system, lower inflammation and support overall healthy digestion. In addition, sourdough is also high in prebiotic fibers which help to feed the probiotics and keep them robust and thriving. Interestingly, the bacteria also act as natural preservatives that help extend the shelf life of your loaf, making it less susceptible to mold and spoiling.
Sourdough has also been shown to provide better blood sugar balance. If you are an individual diagnosed with diabetes or insulin resistance, sourdough may be an optimal bread for you. Additionally, sourdough is a rich source of antioxidants that help repair cell damage and reduce inflammation. Due to the structure of sourdough, our bodies tend to absorb the nutrients it contains more easily than standard bread. The protein and fiber content of sourdough may also help you to stay fuller longer.
Sourdough is surprisingly low in gluten, a protein found in wheat, barley and rye. While sourdough is not entirely gluten free and therefore not suitable for those with celiac, it does become a potential choice for those who are gluten sensitive or struggle to digest certain carbohydrates and sugars commonly known as FODMAPs.
The fermentation process involved in making sourdough helps produce a distinguishable tangy flavor and fragrant aroma, along with a delicious and chewy texture. Collectively, this is what makes sourdough a favorite bread of choice for many.
If you have access to a starter, it’s fun to try making sourdough at home. Like my husband, you can let your creativity run wild and use your starter to make a variety of products. If you choose to purchase a sourdough loaf instead, pay attention to the nutrition label. Some commercial products do not originate from a starter and simply contain sourdough “flavoring” which does not provide the same nutritional benefits.
Resources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8306212
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10103004