Determining whether a bread is healthy or not depends on the kind of ingredients used in its production. As compared to white bread, made from refined flour, whole wheat bread is considered much healthier since it contains fibre, protein, complex carbs, and healthy fats.

In recent times, sourdough bread has gained immense popularity among bread-lovers. People are not only loving its chewiness and taste but are also lauding it for its health benefits. But is sourdough bread really healthy, or are people just living up to the hype? We asked Dr Edwina Raj, Head of Services, Clinic Nutrition and Dietetics, Aster CMI Hospital, Bengaluru, to shed some light.

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What Is Sourdough Bread?

In contrast with regular bread, which uses commercial yeast, sourdough bread is made with a sourdough starter, produced from a natural fermentation process involving a culture of wild yeasts and bacteria. This entire process uses only three ingredients: flour, water, and salt.

The lactic acid bacteria and acetic acid bacteria in the starter are what give the bread its tangy taste, whereas the yeast feasts on the sugar, releasing carbon dioxide gas that helps the dough rise.

Nutritional Profile

According to Dr Raj, sourdough bread provides several essential nutrients, including healthy carbs, protein, fibre, iron, and vitamins, which help maintain overall health.

As per the United States Department of Agriculture (USDA), one medium slice of sourdough bread, weighing approximately 59 grams contains:

Calories: 188

Carbs: 36.5 grams

Fibr: 1.83 grams

Protein: 8 grams

Fat: 1 gram

Selenium: 32% of the Daily Value (DV)

Folate: 21% of the DV

Thiamine: 21% of the DV

Niacin: 20% of the DV

Riboflavin: 17% of the DV

Manganese: 15% of the DV

Iron: 13% of the DV

Copper: 10% of the DV

Benefits Of Sourdough Bread

Some of the most common benefits of consuming sourdough bread include:

Easier to digest

Gluten is a hard-to-digest protein found in wheat and some other grains. The fermentation process involved in sourdough bread-making breaks down gluten, making it a healthier option for individuals with gluten intolerance by reducing gluten content, said Dr Raj.

Additionally, the live bacteria in sourdough feed on prebiotics, fostering beneficial gut bacteria and potentially improving gut health, she added.

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Nutrient bioavailability

The fermentation process can also increase the availability of certain minerals, like iron, magnesium, and phosphorus. This happens due to an enzyme called phytase produced during the fermentation, which helps break down phytic acid, an anti-nutrient that affects nutrient absorption.

Lower Glycemic Index (GI)

According to a research article published in Aging Clinical and Experimental Research, sourdough fermentation of wheat flour dough significantly lowers the GI in bread, which is said to improve blood sugar levels and benefit those with diabetes.

Expert Conclusion

While many people swear by the benefits of sourdough bread, there is limited research to confirm the extent of the health benefits.

According to Dr Raj, it is not recommended for everyone, and those suffering from gastrointestinal issues need to verify with a qualified dietitian if it is suitable for their condition.

While emphasising moderation, she concluded that the decision to include sourdough in one’s diet depends on one’s health and needs, and it is imperative to consult a registered dietitian or healthcare professional for personalised guidance.