The Surprising Benefits of Eating Sourdough

Sourdough bread offers more than just a tasty foundation for your meals. Registered dietitians highlight several health advantages linked to this bread, especially when made with simple, wholesome ingredients. Let's explore the positive effects sourdough has on your body and how it stacks up against other bread options.

What exactly is sourdough?

According to Samantha Coogan, MS, RDN, LD, FAND, a registered dietitian nutritionist and Program Director at the University of Nevada, Las Vegas, sourdough distinguishes itself with its starter. This starter consists of flour and water that undergo fermentation for about a week or longer. This process cultivates an active culture, contributing to the bread's unique flavor and leavening ability. Connie Elick, RD, a registered dietitian and culinary arts instructor, notes that traditional breads rely on dry yeast for rising, setting sourdough apart.

What Happens When You Eat Sourdough Bread?

• Improved Gut Health:** Sourdough's extended fermentation promotes beneficial bacteria, or probiotics, according to Elick. Coogan adds that sourdough also provides fiber and prebiotics, which nourish these probiotics. A healthy gut microbiome can boost the immune system, decrease inflammation, and potentially enhance mental well-being, says Elick.
• Easier Digestion:** Sourdough might be gentler on your digestive system compared to other breads, particularly if you experience gluten sensitivity or irritable bowel syndrome. Coogan explains that fermentation reduces FODMAPs (poorly absorbed carbohydrates) and gluten. That said, the reality is a bit more complicated. Coogan cautions that sourdough is unsuitable for individuals with Celiac disease due to its gluten content.
• Reduced Oxidative Stress:** Elick points out that sourdough contains selenium, a vital nutrient. Selenium acts as an antioxidant, shielding the body from toxins and free radicals that can cause oxidative damage, thus protecting cells, DNA, and proteins.
• Improved Blood Sugar Control:** Coogan notes that sourdough has a lower glycemic index compared to many other breads. This is because the fermentation process alters the starch, making it less accessible for digestion and absorption. Consequently, sourdough leads to a slower increase in blood sugar levels compared to other bread types, potentially lowering the risk of type 2 diabetes and related complications.
• Enhanced Nutrient Absorption:** Sourdough can improve your body's ability to absorb nutrients because it contains fewer phytates, or "anti-nutrient" compounds, found in grains. Elick explains that phytates can bind to minerals like zinc and iron, hindering their absorption. That said, the reality is a bit more complicated. the extended and more acidic fermentation process in sourdough breaks down more of these phytates than regular bread, ultimately promoting better nutrient absorption.