Sour Dough Bread Is Healthier

Have you heard that sourdough bread is healthier for you than other bread? Scientists, nutritionists, and health experts all agree that naturally fermented sourdough bread is healthier than regular white or whole wheat bread. Sourdough is more nutritious, easier to digest, and has a lower glycemic index. Sourdough also contains less gluten than other bread. 

How is sourdough made?

Sourdough bread is naturally leavened. Rather than relying on commercial or instant yeast like most bread, sourdough baking utilizes a living culture or 'sourdough starter' as a rising agent. A sourdough starter is full of several strains of beneficial bacteria or probiotics and wild yeast, including lactobacillus. When active sourdough starter is mixed with flour and water to create dough, the healthy bacteria and yeast feed on the flour, converting it to lactic acid and carbon dioxide.

Lacto-fermentation is what gives sourdough bread air pockets, a fluffy texture, and a slightly tangy flavor. However, most homemade sourdough bread isn't all that sour-tasting at all! It is simply called 'sourdough' because it is fermented. And the simple fact that it is fermented is why sourdough bread is better for you. Rise and flavor aside, lactic acid bacteria causes numerous beneficial changes to the nutrients, gluten, and other compounds found in sourdough.

Not All Sourdough is created equal.

The process of making sourdough is not an exact science. No two loaves are the same. Many variables exist, such as the type of flour used, the strain of beneficial bacteria and yeasts living in the sourdough starter culture, time of the ferments, temperature and humidity also influence the fermentation process. Therefore, while the health benefits of sourdough we're exploring today are regarded as generally true, they may not be entirely consistent or to the same degree for every loaf of bread. Furthermore, not all bread marketed as 'sourdough' has gone through a traditional long fermentation process. Most grocery store store utilizes instant yeast instead of a natural sourdough starter culture, has been artificially flavored to taste sour, and also contains preservatives and additional ingredients. Artisans (small bakers) or homemade sourdough promises the most nutritional value.

Does Sourdough contain Gluten?

Sourdough isn't entirely 'gluten-free', but it does contain far less gluten than unfermented bread. Even if you start your sourdough with 100% wheat flour, the fermentation process significantly degrades the gluten over time. Don't get me wrong, gluten isn't necessarily bad. It's simply a protein, and what gives bread wonderful structure and texture.

Gluten Degradation & Digestive Issues

In an unfermented state, the gluten and other carbohydrates in wheat or rye grains are indigestible to some people. In response, the person experiences bloating, gas, pain, or other uncomfortable symptoms.  The associated gut inflammation also prevents the absorption of other essential nutrients, taking away from general well-being. 

Repeated studies show that lactic acid bacteria fermentation of wheat and rye sourdough modifies the molecular structure and/or reduces certain carbohydrates and proteins – including gluten. The resulting sourdough is easier to digest and triggers fewer unpleasant reactions. In general, the longer sourdough is allowed to ferment, the more gluten is degraded and reduced. 

My favorite simple sourdough bread recipe from Homestead starts with a four to five-hour bulk ferment at room temperature, followed by an additional 8 to 12-hour (overnight) cold-proof in the refrigerator before baking. However, as fermentation and gluten degradation continues beyond 24 hours, it may also negatively impact the structure or rise of the bread. You’ll have to experiment and see what works best for you! Enjoy!

Here is an impressive Science backed list of why sourdough is healthier than other breads.

• Stonger muscles
• Lower Glycemic Index
• More Antioxidants
• Less Phytic Acid, Increased Mineral Bioavailability
• Improved Gut Health & Mineral Absorption