Why Sourdough Bread Is The Healthiest

Many people are convinced of the advantages of sourdough bread over other types. It is said to have the most health benefits, is easier to digest, and some even believe that this bread is safe for people with celiac disease (which is not true!). But without a doubt, sourdough bread is the best and healthiest choice you can make when it comes to eating pasta.

What is sourdough bread?

Yeast bread is made by one of the oldest forms of grain fermentation. It is believed to have originated around 1500 BC. Fermentation is the result of the formation of gases during the fermentation of the grain.

Unfortunately, very often the sourdough bread available on the market also contains yeast, which is added to help the dough rise, but in fact traditional fermentation does not need this. It relies on "wild yeast" and lactic acid bacteria, which are natural ingredients in flour.

Lactic acid bacteria are also found in other fermented products such as yogurt, kefir, pickles, sauerkraut and kimchi (as long as they are obtained during the ripening process and not by adding artificial yeasts).

Yeast is the main "yeast" for the dough, which is responsible for rising and the special qualities of the bread. During cooking, the yeast ferments the sugars in the dough, helping it to rise and acquire its characteristic taste. Making sourdough bread requires much more time to ferment, which creates the characteristic structure.

More nutritious than ordinary bread

Although sourdough bread is made from the same flours as regular bread, the fermentation process improves its nutritional profile in several ways. First of all, wholemeal bread contains a large amount of minerals, including magnesium, phosphate, potassium and zinc. However, the presence of phytic acid (also called phytate) prevents the absorption of these minerals. 

Interestingly, lactic acid bacteria lower the pH of sourdough bread, which helps break down phytates, which in turn significantly reduces the phytic acid content. A study proves that fermentation in sourdough bread is able to reduce the amount of phytates by 24-50% compared to yeast bread.

And finally, we can say that longer fermentation improves the taste and texture of bread. If you do not like ordinary wholemeal bread made with yeast, you can enrich it and change its structure.

She digested easily

The biggest and most important advantage of sourdough bread is that like any fermented food, it is easier to digest. The reason for this is the content of prebiotics - indigestible fiber that feeds the beneficial bacteria in the gut, while probiotics are beneficial bacteria that are found in certain foods and supplements.

Regular consumption of both improves intestinal health and facilitates digestion. Fermentation also breaks gluten bonds, making sourdough bread more suitable for people with gluten sensitivity.

Gluten tolerance is individual. While some people have no visible problems after consuming the protein, in others the symptoms are pronounced - stomach pain, bloating, diarrhea or constipation.

The low content of gluten in sourdough bread facilitates digestion in people sensitive to gluten. Keep in mind that fermentation does not break down gluten completely, so bread containing wheat, barley or rye should be avoided by people with intolerance or celiac disease.

Yeast bread and blood sugar

Yeast bread also has a better effect on blood sugar and insulin levels than regular bread, although the reason for this is not fully understood.

Researchers believe that fermentation changes the structure of carbohydrate molecules. This lowers the glycemic index of bread and slows down the rate at which sugars enter the bloodstream.

Several controlled studies have been performed on two groups of people - one consuming sourdough bread and the other plain. Significantly lower blood sugar and insulin levels were measured in the first group of volunteers.

How to make your own bread with yeast, read in our interview with Mariana Belichovska.