From the Guidelines
Sourdough bread is a healthier alternative to regular bread due to its unique fermentation process, which breaks down phytates and gluten, making nutrients more accessible and potentially easier to digest. The natural fermentation of sourdough creates a lower glycemic index than regular bread, meaning it causes a slower, more controlled rise in blood sugar levels, as supported by evidence linking whole-grain intake to reduced risk of cardiovascular disease (CVD), diabetes, and excess weight 1. The fermentation process also creates prebiotics that support gut health and produces lactic acid, which helps preserve the bread naturally without additives. Some key benefits of whole grains, such as those found in sourdough bread, include:
- A 21% lower risk of CVD
- A 26% lower risk of type 2 diabetes mellitus (T2DM)
- Lower body weight and reduced weight gain As noted in the evidence, consuming 2-3 servings per day of whole grains, such as whole grain sourdough bread, may reduce the risk of CVD, T2DM, and overweight and obesity 1. For the healthiest option, choose whole grain sourdough bread made with minimal ingredients and a traditional long fermentation process, as this will provide the most nutritional benefits and support overall health and well-being.
From the Research
Comparison of Sourdough and Regular Bread
- Sourdough bread is made using a natural starter culture instead of commercial yeast, which may affect its nutritional content and health benefits.
- The studies provided do not directly compare the health benefits of sourdough bread to regular bread, but they do discuss the effects of gluten consumption on various health conditions.
Gluten Consumption and Health
- A study published in 2020 2 discusses gluten-related disorders, including celiac disease, wheat allergy, and nonceliac gluten sensitivity, but does not provide information on the health benefits of sourdough bread.
- Another study from 2020 3 found that people who self-report symptoms after gluten consumption tend to initiate restrictive diets, but this study does not compare sourdough bread to regular bread.
- A 2018 study 4 suggests that a gluten-free diet may help prevent diabetes, but this study does not specifically address sourdough bread.
- A prospective cohort study from 2017 5 found that long-term gluten consumption was not associated with an increased risk of coronary heart disease, but rather that avoiding gluten may result in reduced consumption of beneficial whole grains.
- A 2018 study 6 found an inverse association between gluten intake and type 2 diabetes risk, but this study does not discuss sourdough bread specifically.
Potential Health Benefits of Sourdough Bread
- While the studies provided do not directly address the health benefits of sourdough bread, they suggest that gluten consumption may have both positive and negative effects on health, depending on the individual and the type of gluten consumed.
- Sourdough bread may be easier to digest for some people due to the fermentation process, which breaks down some of the gluten and other nutrients.
- However, without direct evidence, it is difficult to conclude that sourdough bread is definitively better for you than regular bread.