Why Sourdough is Healthier and The Amazing Benefits
Sourdough bread has gained popularity in recent years, not just for its tangy flavor, but also for its healthier profile. You may or may not be surprised to learn that this ancient bread-making technique offers advantages over modern yeast breads.
Sourdough’s fermentation process breaks down gluten and phytic acid, making it easier to digest and increasing nutrient absorption. This can be especially helpful if you have mild non-celiac gluten sensitivity. The slow fermentation also produces beneficial bacteria to produce that gut-healthy bread we know and love.
Sourdough is more than just tasty, it’s a nutritious choice that easily fits into a balanced diet. Lower on the glycemic index, homemade sourdough bread it won’t spike your blood sugar as quickly as regular bread. Plus, the natural lactic acid in sourdough helps preserve it without artificial additives.
What’s so great about sourdough starter?
Every good loaf of sourdough bread begins with a starter. Sourdough starter, activated by the nutrients found in flour and the wild yeasts in the air, is substituted for commercial yeast (or baker’s yeast).
On its own, the typical wheat flour that you buy at the store is lacking in nutrients (yes, even whole-wheat flour). Generally, regular white bread is nutritionally deficient and lacks the probiotic-like properties of bread leavened with a sourdough starter. The newly-created alcohols and acids from the fermentation process (more on that in a minute) give sourdough starter a far superior nutritional content.
By eating fermented foods, including sourdough, we keep our gut (gastrointestinal tract) healthy. There is a lot of research that has shown correlation between the gut and overall health. Fermenting the flour used for bread-making gives your favorite sourdough recipe a probiotic benefit. And many people who have difficulty digesting grains actually find that long-fermented sourdough products are easily digestible. By eating sourdough products, you are aiding your digestive process and keeping harmful bacteria in check!
Eat bread for my health? Don’t mind if I do.
If you can’t find starter from a friend, you can make your own or grab some of my mature sourdough starter. Learning how to use and maintain a starter is much easier than you might think.
This sourdough discard flatbread recipe is a great starting point if you’re looking to use your brand new starter for the first time!
The Science Behind Sourdough Starter
The ingredients needed to make your own sourdough starter are just flour and water. It’s that simple. Of course, that flour and water is transformed into fermented, bubbly goodness thanks to wild and beneficial yeasts and bacteria. These microorganisms thrive on the flour-water mixture and create a living ecosystem inside a starter, giving your sourdough recipes that distinct taste and texture.
As you feed a starter, the beneficial bacteria multiply, producing enzymes that break down complex carbohydrates and proteins. This process pre-digests some of the flour, making it easier for your body to absorb nutrients. The starter also develops organic acids that contribute to sourdough’s tangy flavor and help to preserve the bread naturally.
Fermentation and Digestibility
If you’d like a more thorough lesson on the sourdough fermentation process, I recommend going here. But here is the quick version:
- Water is added to a food and placed in anaerobic conditions (that means no oxygen).
- Beneficial microorganisms are given life by sitting out on the counter with no refrigeration.
- These microbes break down sugars and starches into alcohols and acids.
During fermentation, the microbes in your starter work tirelessly to transform the dough. This process reduces phytic acid, a compound that can interfere with both digestion and mineral absorption. Did you know that slice of sourdough bread is providing your body with more accessible nutrients? That’s right, by breaking down phytic acid, sourdough proclaims itself as a healthier bread.
The fermentation also partially breaks down gluten proteins in the bread dough, which can make sourdough easier to tolerate if you have mild gluten sensitivity. And the process even creates prebiotic fibers that feed beneficial gut bacteria, supporting your digestive health.
To sweeten the deal, lactic acid bacteria from the natural fermentation in sourdough produce organic acids which lower the bread’s pH. This acidity helps slow down the rate at which glucose enters your bloodstream, potentially leading to better blood sugar control.
Comparing Sourdough to Conventional Bread
There are many types of bread out there, but choosing the best one to include in your diet doesn’t have to be an overwhelmingly complicated decision. There are three main differences between sourdough and conventional bread.
First, beyond the question of homemade vs. store-bought bread, let’s make a comparison of conventional bread vs. sourdough bread. When you choose homemade sourdough over conventional bread, you’re opting for a product with enhanced digestibility. Sourdough’s long fermentation at room temperature allows for a more complete breakdown of complex carbohydrates and proteins compared to quick-rise breads.
Second, if you have a gluten intolerance and really miss bread, it may be worth trying a homemade, long-fermented loaf of sourdough. The lower gluten content in sourdough may keep you from having tummy troubles. Many people who struggle with conventional bread find sourdough easier to digest. However, I don’t recommend sourdough if you have a severe intolerance, like celiac disease.
Third, sourdough tends to have a lower glycemic index than regular bread, meaning it causes a slower, more gradual rise in blood sugar levels. Avoiding blood sugar spikes can help even out energy levels and reduce the risk of insulin resistance.
Breaking Down Health Benefits of Sourdough
So we’ve established that sourdough bread is a healthier choice. Its unique fermentation process enhances nutrient absorption and impacts blood sugar levels positively. Let’s go just a little deeper into each of these benefits and advantages.
Nutrient Bioavailability and Mineral Content
Sourdough fermentation increases the bioavailability of nutrients in bread. The process breaks down anti-nutrients like phytic acid, making minerals more accessible to your body. You’ll get more iron, zinc, and magnesium from sourdough compared to regular bread.
The fermentation also creates beneficial bacteria that produce B vitamins. These include folate, niacin, and thiamin, which support energy production and brain function.
Sourdough made with whole-wheat, rye, or spelt flour provides even more nutrients. These whole grains are rich in fiber, antioxidants, and additional minerals.
Glycemic Index and Blood Sugar Management
Sourdough bread has a lower glycemic index than most other breads. This means it causes a slower, more gradual rise in blood sugar levels after eating.
The fermentation process produces organic acids that slow down starch digestion. This effect can help you maintain steadier blood sugar levels throughout the day.
For those managing diabetes or watching their blood sugar, sourdough can be a better bread choice. It may help improve blood sugar control when consumed as part of a balanced diet.
Sourdough’s Role in a Healthy Diet
You may find it exciting to see how incorporating sourdough into your diet can support digestive health! The fermentation creates prebiotics, which feed beneficial gut bacteria. Sourdough’s acetic acid bacteria may contribute to better digestion. Some people find sourdough easier to tolerate than other breads, especially those with mild gluten sensitivity.
While not a “superfood,” sourdough can be part of a nutritious eating plan. It provides complex carbohydrates, some protein, and various vitamins and minerals. Enjoy sourdough as part of a diverse, balanced diet for optimal health benefits.
How To Make Your Own Sourdough
Now that you’ve learned all these benefits of sourdough, you may be asking: So how do I make this for myself?! I have good news for you! You can follow my simple, easy-to-follow rustic sourdough recipe, or you can join my comprehensive sourdough course, Honest Sourdough, if you’re ready to dive in head first and become a sourdough master.
Taking the self-paced course will guide you through:
- How to activate a dehydrated sourdough starter (that I send you for free!)
- The basics of starter care and how to know it’s ready for baking
- How to properly mix, proof, and bake sourdough breads
- Hacks for fitting sourdough into any schedule
- Bonus workshops walking you through sourdough sandwich bread and sourdough cinnamon rolls
Hopefully now you see why sourdough is a better choice. I hope you’re excited to start incorporating this amazing bread into your diet for increased gut health, stable blood glucose and insulin levels, not to mention the enjoyment and deliciousness factor. Sourdough is a type of bread that, in many ways, can be compared to none.
Why do you discard half of what you make? Why can’t you take the other half and do another starter? Yea, it might multiply kinda fast but you can trade with people for breads already made or anything or maybe it can be frozen?
You absolutely can do what you’re talking about during the getting started phase. You will just end up with a lot of separate jars of starter that are at different stages. Now that my starter is established, I never actually discard because there are so many things you can do with it. And you can still use starter discard when you are establishing a new starter, there are lots of recipes out there!