Bread Is Not Bad: The Health Benefits of Sourdough Bread
Bread is not bad.
Let me repeat, in case you didn’t catch that. Bread is not bad. Our culture has grown to be afraid of carbs, and afraid of bread. But bread in itself is really not the problem. The problem is the over-processing of bread. Bread can be a nutrient dense part your diet if it is made correctly. In this post, I’ll share some of the health benefits of sourdough bread and some of the best practices to make it nutrient dense for your family. And yes, I’m here to tell you that you can go ahead and enjoy a hot fresh piece of homemade sourdough bread (with a generous helping of butter) and not feel guilty about it!
What is Sourdough Bread?
Sourdough bread is a traditional way of making bread, using fermented dough that contains naturally occurring yeast and bacteria. Unlike conventional bread, which uses commercial yeast to rise, sourdough bread is made using a sourdough starter culture—a mixture of flour and water that has been allowed to ferment over time. It has a tangy flavor, unique chewy texture, and signature holes or “bubbles” inside.
Sourdough bread can be made with nearly any type of flour, including all-purpose, whole wheat, rye, and spelt, each giving a unique flavor and nutritional benefits to the finished loaf. Sourdough can be used to make bread, pancakes, pizza crusts, and many other things.
History of Sourdough Bread
The popularity of sourdough bread is rising in recent years, but this style of making bread is certainly not a new concept. It is thought that sourdough was the first ever bread made with a leavening (or rising) agent around 5,000 years ago in ancient egypt (source). I think it’s fascinating that bread is mentioned so many times in the bible, as early as the 3rd chapter of genesis! There is a rich history of leavened bread throughout the world, and no civilization has survived without a grain source. Commercial yeast came around in the 1800s, but before then sourdough was the primary way that the entire world made their bread. Commercial yeast became popular because it helped to speed up the process of baking bread, as sourdough is a somewhat long process.
Health Benefits of Sourdough Bread
Sourdough bread offers several potential health benefits, thanks to its unique fermentation process and natural ingredients. It is a healthier choice compared to regular bread, for a few reasons:
Easier To Digest:
The fermentation process of sourdough bread breaks down gluten and phytic acid found in the flour, making sourdough bread easier to digest, especially for individuals with gluten sensitivities or digestive issues. This can result in reduced bloating and discomfort compared to bread products made with commercial yeast. Overall it is easier on your digestive system, but it still contains the wheat protein so people with celiac disease will most likely still want to avoid sourdough bread.
Improved Nutrient Absorption:
The sourdough fermentation process increases the bioavailability of nutrients in the bread, including vitamins, minerals, and antioxidants. This means that your body can more effectively absorb and utilize these essential nutrients, such as B vitamins, iron, magnesium, and zinc. Another important aspect here though, is what kind of flour you are using. Freshly milled whole wheat flour is rich in essential vitamins and minerals such as B vitamins, iron, and magnesium, since it contains the whole kernel. All purpose flour on the other hand, does not have the bran or germ so there is much less nutritional value than sourdough using whole wheat / whole grain flour. Something interesting to note here too is that even whole wheat flour loses most of it’s nutrients if it isn’t used right away after milling.
Balanced Blood Sugar Levels
Sourdough bread typically has a lower glycemic index compared to bread made with commercial yeast or refined flour. This means that it causes a slower and more gradual increase in blood sugar levels after consumption, helping to prevent blood sugar spikes and crashes in energy and mood.
Supports Gut Health
The beneficial bacteria and yeast present in sourdough starter and the fermentation process promote a healthy balance of gut microbiota. A healthy gut microbiome is essential for proper digestion, immune function, and overall well-being. Eating sourdough bread regularly can contribute to a thriving and healthy gut.
Longer Shelf Life
The acids produced during fermentation act as natural preservatives, helping to extend the shelf life of sourdough bread without the need for added chemicals or preservatives.
Fewer Preservatives
Speaking of added chemicals and preservatives, homemade sourdough bread contains only 4 ingredients: flour, salt, sourdough starter, and water. Again, the problem is not bread. The problem with commercial bread is the excessive amounts of artificial ingredients, preservatives, and seed oils.
Homemade Is Best
Not all sourdough bread is created equal. Beware of store-bought sourdough bread, and always check the ingredient label. Just because it is labeled as “sourdough” doesn’t mean it’s good for you. Making your own bread at home ensures that you know what the ingredients are, and how fresh the bread is. You can often find high quality sourdough bread at local farmers markets or coop style bakeries, but of course ask questions and do your research. It is our responsibility to know what we are putting in out bodies!
Not only is homemade nutritionally better, but making your own bread at home is incredibly satisfying. It is one more step towards self-reliance and the whole process is really fun!
The Importance of Freshly Milled Flour
While sourdough bread made with all-purpose flour or bread flour is much better than the store bought alternative, it still lacks many nutrients. Wheat in it’s original form (wheat berries) is actually incredibly nutrient dense.
The processing of refined flour removes 20 key nutrients found in the berry, and typically five of those are synthetically added back in. Take a look at the United States Department of Agriculture data below, comparing freshly milled wheat flour (from mixed berries) and enriched white flour.
Nearly every single nutrient is much higher in freshly milled wheat flour, except for the ones that are added back in synthetically.
Unfortunately the longer flour sits on the shelf, the less nutrient dense it becomes. Sources say that as soon as the wheat grain is broken open, 40-45% of the nutrients deplete after just 24 hours of the flour being milled, and 95% after 3 days (source). However the nutrients from freshly milled flour are “locked in” after the first bread rise or after baking, due to the enzymatic activity. So as long as you bake with your flour within 24 hours (or at the most 3 days) of milling it, you are ensuring higher nutrient density in your bread.
Sourdough Made With Freshly Milled Whole Grain Flour: The Sweet Spot
To ensure the most health benefits of sourdough bread, freshly milled whole grains are the better choice. The natural fermentation of sourdough, combined with the nutrient powerhouse of whole grains is gut friendly and nutrient dense. As an added bonus, whole grain sourdough bread will also fill you up faster, so you don’t feel the need to overeat. Homemade bread can certainly be part of a healthy diet!
Everything In Moderation
I hope you see all of the incredible health benefits of sourdough bread! But as will all things, sourdough bread should be eaten in moderation. A healthy diet consists of a good balance of proteins, fats, and carbs. I always try and pair my sourdough bread with a protein or a fat.
Want to learn to make sourdough bread? Try my easy beginner sourdough bread recipe. Then when you are ready, try tackling pizza dough, crackers, and tortillas!
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