Sourdough Bread & Its Benefits

Sourdough Bread

Sourdough, is an ancient form of grain fermentation, has been traced back to ancient Egypt around 1500 B.C. It jas been the primary method of leavening bread until baker’s yeast took over several centuries ago. Breads could be classified as leavened or unleavened.

Leavened breads rise during the bread-making process due to the gas released from the fermentation of the grain in the dough. Commercial baker’s yeast is commonly used to help during the rise of leavened breads. On the other hand, unleavened breads like tortillas and roti do not rise. 

Sourdough bread falls under the category of leavened bread, but instead of using baker’s yeast, it is leavened by “wild yeast” and lactic acid bacteria, which are naturally present in flour. The wild yeast, being more resistant to acidic conditions than baker’s yeast, works in conjunction with lactic acid bacteria to make the dough rise. 

Sourdough Bread Nutrition

Sourdough bread, whether purchased or homemade, contains an excellent nutritional profile. While most sourdough is not crafted with whole-grain flour, choosing to use whole-wheat flour when baking at home could definitely increase the bread’s nutritional value. The USDA reports the following nutrition content for a single slice of sourdough bread:

• Calories: 84
• Carbohydrates: 16 g
• Fibre: 1 g
• Added Sugars: 0 g
• Protein: 3 g
• Total Fat: 1 g
• Saturated Fat: 0 g
• Sodium: 187 mg

Sourdough bread made with enriched flour could supply 15% of the daily folic acid requirement and 7% of the iron requirement, which are essential nutrients. What distinguishes sourdough from other conventional breads is the fermentation process, where flour and water are fermented instead of using yeast as a leavening agent. 

Health Benefits of Sourdough bread

Sourdough bread not only offers a tangy flavour that is ideal for toast and sandwiches, but it also provides several science-backed benefits. Here are four reasons why sourdough bread is good for you:

Supports Gut Health: A recent review suggests that the fermentation process involved in the process of making sourdough bread could improve the prebiotic- and probiotic-like properties. This, in turn, aids in improving gut health. 

Choosing sourdough bread made with whole grains benefits you with its high fibre content compared to the other processed grains. Derived from wheat, sourdough bread usually serves as a fuel for the production of beneficial bacteria in your gut.

This process is similar to the effects of inulin and oligosaccharides found in various vegetables such as leeks, onions, bananas, garlic, and asparagus. By including sourdough bread in your diet, you promote a healthier gut.

Enhances Digestion: Despite containing gluten, a review in the journal Foods exhibits that consuming sourdough bread might help in digesting gluten. The fermentation process changes the enzymes in the wheat, potentially reducing the adverse reactions to gluten. While it is not yet recommended for individuals with celiac disease, those who are sensitive to gluten should consult their doctor or dietitian for the possibility of enjoying sourdough bread without having any negative effects.

Supports Healthy Aging: Sourdough bread, along with other whole grains, is a key component of the Mediterranean diet, which is linked with healthy ageing. Recent research highlights that fermented grain-based products like sourdough contain antioxidants, anti-hypertensive properties, anti-diabetic effects, and the ability to reduce FODMAPs.

Helps Regulate Blood Sugar Levels: Consuming carbohydrates naturally increases the blood glucose levels during digestion. However, rapid spikes and drops in blood sugar could raise the risk of chronic illnesses like diabetes. Carbohydrates, such as refined grains and sugar, contribute to these spikes, especially when it is not accompanied by protein and fat. Sourdough bread, on the other hand, could aid in managing blood sugar levels within the normal range.

Originating from Natural Ingredients: Sourdough bread, crafted with whole flour, wild yeast, and bacteria, has its roots in a truly natural origin. It stands as the oldest form of leavened bread, having been consumed as part of a natural diet for an extensive period. This bread could be a testament to its natural origins.

Acetic acid in sourdough bread acts as a natural deterrent against mould growth. Consequently, it presents the ability to preserve itself without the need for toxic preservatives. By choosing sourdough bread, you could avoid the accumulation of harmful preservatives in the food supply chain, ensuring a healthier option that doesn’t spoil easily.

Nutritious: Sourdough bread contains multiple vitamins and nutrients, making it highly advantageous for your overall well-being. It has significant amounts of iron, manganese, calcium, B1-B6, B12, folate, zinc, potassium, niacin, thiamin, riboflavin, selenium, magnesium, phosphorus, and vitamin E. This diverse selection of nutrients sets sourdough bread apart from other bread varieties, as it retains many of the original nutritional components that are mostly lost during the processing of other bread types.

Side effects of consuming sourdough bread

Sourdough bread may be nutritious, but it’s important to be aware of the risks involved. Here are a few things to consider before indulging in sourdough bread:

Contamination: Making sourdough at home is generally safe, but there’s also a slight chance of developing a contaminated sourdough starter. Look out for signs like no bubbling, green/pink/orange/black patches, or a fuzzy appearance. 

Not Gluten-Free: While sourdough bread has less gluten compared to other bread types, it’s not completely gluten-free. If you have a gluten intolerance, sourdough might be easier to digest, but if you have celiac disease, you might still experience symptoms. It’s always a good idea to consult with your dietitian before adding sourdough bread to your diet.

Stay informed and make the best choices for your health!

Homemade sourdough bread recipe

• Mix the dough by pouring 375 grams of water into a bowl.
• Add 50 to 100 grams of sourdough starter. 
• Stir to mix, then add 11 grams of salt. 
• Finally, add 500 grams of bread flour and stir to combine.
• Let it rise by changing the dough to a straight-sided vessel, covering it, and letting it rest for at least 30 minutes. 
• Perform a set of stretches and folds, doing four total sets every 30 minutes for the first 2 hours. 
• After the 4th set, cover the vessel and set it aside until it increases in volume by 50%. 
• The fermenting time might vary. 
• Shape the dough into a round and let it rest for 20-40 minutes.
• Prepare a bowl or banneton for proofing, then transfer the dough to the fridge for 12 to 48 hours. When ready to bake, remove from the fridge, score it, and bake covered at 450º in a preheated Dutch oven.

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