Bread can be a nourishing part of a healthy diet. But there are tons of options in the bread aisle, some of which may be more beneficial for your diet than others. When it comes down to sourdough vs. pumpernickel, which is healthier? <\/p>\n
Meet the experts: Samantha Peterson, M.S., R.D.N.<\/a>, a functional medicine dietitian and founder of Simply Wellness; Emer Delaney, R.D., P.T., a registered dietitian and founder of My Private Dietitian<\/a>. <\/p>\n \u201cBoth sourdough and pumpernickel bread can be smart choices, but they offer different benefits depending on digestion, blood sugar response, and individual health goals,\u201d says Samantha Peterson, M.S., R.D.N.<\/a>, a functional medicine dietitian and founder of Simply Wellness. Here, find out what those benefits are, potential downsides to each, and which you should choose based on your goals. <\/p>\n Sourdough vs. pumpernickel bread: Nutrition<\/p>\n As is the case with any type of bread, the nutrition information is going to vary drastically based on the size and shape of the loaf. Sourdough is typically baked in a large round or oblong loaf, while pumpernickel can be found at the grocery store in a standard-size sliced loaf or in a similar rustic style to sourdough. To adequately compare the nutrition content of the two, the nutrition info below is for one large slice of sourdough and two standard slices of pumpernickel. <\/p>\n Sourdough nutrition<\/p>\n Per the U.S. Department of Agriculture (USDA)<\/a>, one medium slice (which is around 59 grams) of sourdough bread contains:<\/p>\n 188 calories 7.67 g of protein 1.26 g of fat 36.5 g of carbohydrates 1.83 g of fiberPumpernickel nutrition<\/p>\n According to the USDA<\/a>, two slices (about 52 g) of pumpernickel bread contain:<\/p>\n 130 calories 4.52 g of protein 1.62 g of fat 24.8 g of carbohydrates 3.38 g of fiberSourdough benefits<\/p>\n The health benefits of tangy, chewy sourdough come from the unique way it is made. \u201cSourdough is made through a natural fermentation process by using a \u2018starter\u2019 that\u2019s made of flour and water, which contains wild yeast and bacteria,\u201d explains Emer Delaney, R.D., P.T., a registered dietitian and founder of My Private Dietitian<\/a>. \u201cDue to this fermentation process, it has a lower glycemic index (GI) than other breads.\u201d This makes sourdough a smart food choice for managing blood sugar<\/a>. \u201cLow GI means your body breaks down the food more slowly and the carbohydrate is absorbed slower, meaning your blood sugar levels don\u2019t rise as fast,\u201d says Delaney, which also helps with appetite control. According to a meta-analysis published in Critical Reviews in Food Science and Nutrition<\/a>, sourdough bread may have a lower impact on blood glucose levels than non-fermented bread at both 60 and 120 minutes after consumption. <\/p>\n \u201cFermentation partially breaks down gluten and other hard-to-digest compounds, which can make sourdough easier to tolerate for people with sensitive digestion,\u201d adds Peterson. That means that folks who tend to experience bloating after eating other types of bread might not experience the same GI woes after enjoying a slice of sourdough. \u201cThe fermentation process reduces phytic acid, a compound that can interfere with or block the absorption of minerals like iron, zinc, and magnesium,\u201d Peterson says, an effect that was affirmed in a review published in the journal Life<\/a>.<\/p>\n Potential downsides of sourdough<\/p>\n \u201cMost sourdoughs are often made with white flour rather than whole wheat, so they can naturally be lower in fiber,\u201d says Delaney. While sourdough may be more filling than a traditional slice of white bread, the lower fiber content means it won\u2019t be quite as filling as bread made from whole wheat<\/a> (though whole wheat sourdough does exist!). Peterson says that for this reason, it\u2019s important to pair sourdough with protein and healthy fats to limit its effects on your blood sugar levels, especially if you\u2019re trying to keep them steady. \u201cWhile fermentation can make sourdough easier to digest for some, those with celiac disease still need to avoid it entirely,\u201d she adds.<\/p>\n Pumpernickel benefits<\/p>\n \u201cTraditional pumpernickel bread is made from whole rye flour and baked slowly at a low temperature. This process gives it its dark color, dense texture, and also contributes to several health benefits,\u201d Peterson says. The biggest of these is that it\u2019s naturally higher in fiber, offering nearly twice as much fiber as sourdough per serving, which supports healthy digestion<\/a>, boosts satiety, and helps stabilize blood sugar. According to a study published in Nutrients<\/a>, rye consumption has been linked to healthy changes in the gut microbiota and reduced risks of obesity and metabolic disease.<\/p>\n Pumpernickel<\/a> is even lower on the glycemic index than sourdough<\/a>, with a GI of 45 compared to sourdough\u2019s value of 54. \u201cThis means it may lead to a slower rise in blood sugar, which is helpful for people who experience cravings, blood sugar swings, or dips in energy,\u201d Peterson says. <\/p>\n If you choose pumpernickel bread made with whole grain rye flour, there are even more perks. \u201cI love pumpernickel bread, and I\u2019m always recommending it to my clients,\u201d says Delaney. \u201cWhen it\u2019s made with whole grain rye, you benefit from the nutrients that live in the bran and the germ. This means there are more naturally occurring B vitamins<\/a>, magnesium, iron, and zinc, which can be very beneficial.\u201d Rye consumption has also been linked to better heart health<\/a>. One study in the European Journal of Clinical Nutrition<\/a> found that people who specifically consumed rye as part of their whole grain intake had lower levels of common biomarkers of inflammation and cardiovascular disease than those who did not include rye.<\/p>\n Potential downsides of pumpernickel<\/p>\n To avoid the possible downsides of pumpernickel bread, choosing wisely is crucial. Delaney and Peterson note that some pumpernickel breads contain added sugar or molasses for sweetness or caramel coloring to darken the appearance, all of which reduce the possible health benefits, so be sure to check the ingredient list. \u201cRye contains gluten and fermentable carbohydrates that may cause bloating or discomfort for people with sensitive digestion or IBS,\u201d Peterson adds. <\/p>\n Sourdough vs. pumpernickel: Which is best for weight loss?<\/p>\n