Is Sourdough Bread Good for You?
Lindsay Knake
| 3 min read
Key Takeaways
- Sourdough bread’s fermentation process provides probiotics that support gut health, digestion and a healthy gut microbiome, which can contribute to overall physical and mental well-being.
- Compared with white bread, sourdough typically has a lower glycemic index, meaning it may cause a slower rise in blood sugar and can be a better choice for people managing blood sugar levels.
- For the greatest nutritional benefit, choose sourdough made with whole grains such as whole-wheat, rye or spelt flour. Whole-grain sourdough provides more fiber, vitamins and minerals and can help support long-term health.
Eating sourdough bread instead of white bread can seem like a way to be healthy. This tangy bread is good for your gut, right?
But is sourdough bread actually good for you? Let’s take a look at why sourdough bread is different than other types of bread and whether the reality lives up to the hype.
Is sourdough bread good for you?
Sourdough bread is made using starter, or whole grain wheat flour and water that ferments for about a week. The fermentation process creates the tangy flavor sourdough is known for. Sourdough starter, which contains wild yeast, replaces commercial yeast in the recipe for a loaf of bread.
Here are a few benefits of sourdough bread compared to other kinds of bread and how you can include sourdough in a nutritious diet.
Gut health
The starter provides gut-healthy probiotics in sourdough, according to Harvard Health. Fermented foods, including sourdough and yogurt, provide probiotics in your diet.
Probiotics are the good bacteria in your digestive system, and these bacteria perform vital functions such as:
- Supporting cells in your gut lining
- Controlling bad bacteria in your body
- Breaking down food to create essential nutrients
- Supporting a healthy gut microbiome
- Supporting a smooth digestive process
A healthy gut microbiome supports overall physical and mental health, including helping your immune system function properly and influencing chemicals that affect mood and brain health.
Blood sugar
Sourdough bread typically has a lower glycemic index than white bread because the fermentation process eats the natural sugar in flour, according to the Cleveland Clinic. This means a slice of sourdough may not increase your blood sugar as quickly as other types of bread, which is key for people with Type 2 diabetes or those looking to manage their blood sugar levels.
White bread typically has a glycemic index of about 100, which is well above the threshold of 70 for high-glycemic foods. The glycemic index of sourdough bread is about 55, placing it just above the low-glycemic range of 50 or less. While sourdough bread isn't considered a low-glycemic food, it typically has a lower glycemic index than many other breads.
Choosing the heathiest sourdough bread
Sourdough bread can be healthier than other white breads, but bread made with refined or all-purpose flour still has fewer nutrients than whole grains. When you are looking for sourdough bread, look for loaves made with whole-wheat flour, rye flour or spelt flour. Or you can make your own starter and loaves with whole-grain flour. Whole grains offer fiber, antioxidants, vitamins and minerals, according to Harvard Health.
More than 90% of American adults don’t reach the minimum fiber threshold, according to the American Society of Nutrition. Diets high in fiber can help reduce the risk of chronic diseases and help you feel fuller longer while supporting steady energy levels.
Replacing white bread with whole-grain sourdough slices on a sandwich can increase your fiber and nutrient intake. Whole-grain sourdough bread can be part of an overall healthy diet, along with plenty of fruits and vegetables, lean protein and healthy fats.
Photo credit: Getty Images
