Key takeaways:
Sourdough bread is made using a traditional fermentation process. This process involves a sourdough starter, which provides the bread with some beneficial nutrients.
Compared to commercial white bread, sourdough bread is easier to digest. But people with a gluten sensitivity or intolerance should consider other options.
Sourdough bread also has a lower glycemic index than white bread, making it a better choice for people with diabetes.
Previously often labeled as being too carb-heavy, sourdough bread is making a comeback. And it’s not just because of its crispy crust and unique flavor. Sourdough bread is thought to be good for you because of how it’s made.
What is sourdough?
Sourdough bread is made from flour and water that is fermented using a “starter,” or a live culture fermented by bacteria and yeast. It is added to flour and water to begin the fermentation process and gives the bread a mildly sour taste.
The idea of leavening bread with bacteria and yeast dates as far back as 3,000 BC. Making bread in this manner produces loaves with better texture, flavor, and nutritional content compared to many commercial bread varieties.
Health benefits of sourdough bread
Due to its fermentation process, sourdough has some unique health benefits compared to commercial bread. Five of these benefits are:
Digestion: The fermentation process for sourdough bread can lower the amount of nondigestible carbs in the wheat. This can make the bread easier to digest for people, including those with irritable bowel syndrome.
Lower glycemic index: Sourdough bread has a lower glycemic index (54) than commercial bread (71). That means sourdough bread does not raise blood sugar levels as rapidly as refined white bread.
Healthy bacteria: Sourdough starter naturally contains prebiotic and probiotic bacteria. Although the probiotics are largely destroyed by heat when the bread is baked, the prebiotics remain. These nutrients support your gut health.
Nutritional value: Whole-grain breads naturally contain calcium, iron, and zinc. However, bread also contains phytates, which block absorption of these minerals. Sourdough bread’s fermentation process helps break down phytates, so the minerals in the bread are easier for the body to absorb.
Fewer preservatives:Unlike with commercial bread, sourdough baking reduces the need for preservatives because the fermentation process creates acetate in the bread. This helps naturally increase the shelf life of the bread.
Is it healthy to eat sourdough bread daily?
You can enjoy sourdough bread daily as part of a healthy diet. One food does not make or break a diet; it’s the whole dietary pattern that matters. A well-balanced eating pattern focuses on:
Vegetables
Fruit
Whole grains
Protein-rich foods
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Is sourdough healthier than other types of bread?
Sourdough may be healthier than some types of bread. But it depends on what health benefits you’re looking for and what types of bread you’re comparing it to.
For example, sourdough bread has more health benefits than commercial white bread. Commercial white bread contains preservatives and is considered an ultra-processed food.
But what if you compare sourdough to whole-wheat bread? Sourdough bread is easier to digest, but whole-wheat bread has more fiber. Those are both important benefits to consider.
Sprouted whole-grain bread may be healthier than sourdough bread that’s made with white flour. The process of sprouting whole grains results in flour that is easier to digest. And, similar to whole-wheat bread, sprouted-grain bread is a good source of whole grains, fiber, and other nutrients.
Does sourdough have gluten?
Sourdough breads can be made from any type of flour, but the most common is wheat flour, which does contain gluten. As a result, it is not suitable for people with celiac disease or gluten intolerance.
Gluten-free sourdough bread is available and can be made with flour from:
Rice
Corn
Sorghum
Millet
Tapioca
Quinoa
Can people with diabetes eat sourdough bread?
People with diabetes can eat sourdough bread or any other bread that fits into their dietary plan. That said, because sourdough has a lower glycemic index than other bread varieties, it can be a particularly good choice if you’re watching your blood sugar levels. If you have diabetes, you can work with a dietitian to learn about the right amount of carbs to include in your meals and snacks.
Remember, we do not usually eat bread alone. So, when you’re eating bread, the glycemic load of the whole meal needs to be considered. Spreads and sandwich ingredients — like vegetables, dairy, and other proteins — help keep blood sugar levels more stable.
Who should not eat sourdough bread?
Apart from those with a gluten sensitivity or wheat allergy, people who take monoamine oxidase inhibitors (MAOIs) for depression should limit their sourdough intake. This is because sourdough bread contains yeast, which naturally contains the amino acid tyramine. And a high tyramine intake can cause a spike in blood pressure for people taking MAOIs.
The bottom line
Sourdough bread’s lower glycemic index, higher nutrient profile, and easier digestibility make it a better option compared to commercial white bread for many people. However, depending on your health goals and any health conditions you have, other bread varieties may be an even better option. In any case, make sure to eat a variety of fruits and vegetables, along with healthy fats and proteins for a balanced diet.
References
American Association of Psychiatric Pharmacists. (n.d.). Monoamine oxidase inhibitors (MAOI): Significant drug-drug/drug-food Interactions with MAOIs.
Capurso, A., et al. (2020). The Mediterranean way: Why elderly people should eat wholewheat sourdough bread—A little known component of the Mediterranean diet and healthy food for elderly adults. Aging Clinical and Experimental Research.
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Gobbetti, M., et al. (2014). How the sourdough may affect the functional features of leavened baked goods. Food Microbiology.
Kim, J. S., et al. (2019). Effect of nutrient composition in a mixed meal on the postprandial glycemic response in healthy people: A preliminary study. Nutrition Research and Practice.
Lau, S. W., et al. (2021). Sourdough microbiome comparison and benefits. Microorganisms.
Naumenko, N., et al. (2021). The influence of the use of whole grain flour from sprouted wheat grain on the rheological and microstructural properties of dough and bread. International Journal of Food Science.
Quattrini, M., et al. (2019). Exploiting synergies of sourdough and antifungal organic acids to delay fungal spoilage of bread. International Journal of Food Microbiology.
ScienceDirect. (n.d.). Sourdough.
ScienceDirect. (n.d.). Sourdough bread.
GoodRx Health has strict sourcing policies and relies on primary sources such as medical organizations, governmental agencies, academic institutions, and peer-reviewed scientific journals. Learn more about how we ensure our content is accurate, thorough, and unbiased by reading our editorial guidelines.
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