Sourdough undergoes natural fermentation rather than relying on additives found in baker’s yeast. Because of this, it might have more benefits than other types of bread. Here are three ways sourdough can have a positive impact on your body:\n<\/p>\n
The fermentation<\/a> process used to create sourdough helps break down\u00a0gluten<\/a>, a protein found\u00a0in grains such as wheat, barley, and rye that is resistant to digestion.\n<\/p>\n Sourdough also has lower levels of other compounds known to cause gastrointestinal issues, including:\n<\/p>\n FODMAPs<\/a> This means that sourdough may be easier to digest and result in fewer gastrointestinal symptoms compared to commercially leavened bread.\n<\/p>\n Study Highlight: A 2023 review of 25 studies showed that people who switched from bread made with baker\u2019s yeast to sourdough bread reported significant improvements in gastrointestinal comfort.\n<\/p>\n The fermentation process used to make sourdough produces organic acids, such as lactic and acetic acids, which help slow the absorption of starch in the digestive tract. When food is digested slowly, glucose is released more gradually into the bloodstream, preventing a significant spike in blood sugar levels after eating.\n<\/p>\n This means that compared to other breads, sourdough is low on the glycemic index<\/a>, a classification system that ranks carbohydrate-rich foods on a scale of 0-100 according to their impact on blood sugar levels. The glycemic index estimates how quickly food is digested and absorbed into the bloodstream.\n<\/p>\n For example, the GI for a 30-gram serving of bread made with white wheat flour is 71, while the glycemic index for a 30-gram serving of sourdough bread is 54.\n<\/p>\n Anti-nutritional factors found in whole wheat or grain breads<\/a>, such as phytates, tannins, and trypsin inhibitors, can make it harder to absorb nutrients from food. Phytates, in particular, can bind to minerals like magnesium<\/a>, calcium, and iron, blocking their absorption in the digestive tract.\n<\/p>\n The fermentation process used to make sourdough breaks down anti-nutritional factors like phytates. In fact, some studies suggest that certain sourdough formulations can degrade over 96% of the phytic acid in the dough.\n<\/p>\n Here\u2019s the nutrition breakdown for a medium-sized, 59-gram slice of sourdough made with enriched white flour:\n<\/p>\n Calories: 188
\nPhytates
\nTannins
\nTrypsin inhibitors<\/p>\n
\nCarbs: 36.5 grams
\nFiber: 1.8 grams
\nProtein: 7.67 grams
\nFat: 1.26 grams
\nIron<\/a>: 2.28\u00a0milligrams, or 13% of the Daily Value (DV)
\nCopper: 0.088 milligrams, or 10% of the DV
\nFolate: 82.6 micrograms, or 21% of the DV
\nThiamine: 0.252 milligrams, or 21% of the DV
\nNiacin<\/a>: 3.17 milligrams, or 20% of the DV
\nRiboflavin: 0.218 milligrams, or 17% of the DV
\nManganese: 0.33 milligrams, or 14% of the DV
\nSelenium: 17.5 micrograms, or 32% of the DV
\nZinc: 0.619 milligrams, or 6% of the DV<\/p>\n