Why baking sourdough bread may be quite the healthy hobby

People became fascinated with breadmaking as a way to pass the time during COVID lockdown. However, the hobby remains popular to this day, and even famous celebrities like Taylor Swift have joined in on the fun. And besides the joy of nurturing your sourdough starter and saving a few bucks at the grocery store, eating your homemade sourdough bread may also benefit your health.

Is sourdough bread healthy?

Traditional sourdough bread uses a long, slow fermentation process that produces a deep flavor and texture. This process is also good for your health.

Health benefits of sourdough bread include:

• Digests more easily compared to other breads
• Improves your nutrient absorption
• Helps control blood glucose levels
• Provides a boost to your microbiome

Is sourdough bread gut-friendly?

Sourdough starters used to make bread contain wild yeasts and healthy lactic acid bacteria. When the starter is added to dough, the yeast and bacteria ferment and break down gluten, fermentable carbohydrates and phytic acid. Not only does this produce a distinct tangy taste and airy yet chewy interior, but it also makes sourdough bread easier on the digestive system, especially for people who are sensitive to gluten or have irritable bowel syndrome (IBS). However, people with celiac disease should avoid sourdough bread unless it’s certified gluten free.

The sourdough starter’s healthy lactic acid bacteria also neutralizes phytic acid, improving the absorption of important minerals, like magnesium, iron and zinc.

The bread is also high in prebiotics. Prebiotics are fibers that are food for the healthy bacteria in your microbiome. Your healthy bacteria eat them and multiply. Higher numbers of healthy bacteria contribute to a stronger immune system.

Is sourdough bread a good carb choice for people with diabetes?

All types of bread will raise your blood glucose levels since they contain carbohydrates. Sourdough bread may have less impact though due to its lower glycemic index (around 54) compared to conventional bread (70 to 80). The acids produced during sourdough fermentation slow the rate at which carbohydrates are digested and absorbed, leading to a lower blood glucose level.

This isn’t a license to eat more sourdough bread though. The best way to balance blood glucose levels is to keep moderation in mind and limit the number of slices you eat. It’s also helpful to pair bread with a protein and/or fat, which helps to slow down digestion and absorption of the starch.

Heather Klug is a registered dietitian at Aurora Health Care. 

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