Is Sourdough Healthy?
It has one standout benefit compared to other breads in the aisle.
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Interest in sourdough exploded during the pandemic. Since then, it seems like just about everybody, including Taylor Swift, has a jar of pungent, cultured starter on their countertops. But between feeding your starter and eating a couple more warm slices than you intended, you might be wondering is sourdough healthy? And is it something you should be eating regularly?
What is sourdough?
Sourdough is a mixture of fermented flour and water. Making bread in this manner has been done for thousands of years. Instead of commercial yeast that is traditionally fed with a small amount of added sugar, sourdough is leavened from wild yeast and bacteria that brews within a sourdough “starter.” A portion of the starter is mixed with fresh water and flour, along with salt to make a batch of bread dough that can be baked after a series of simple, but time-consuming steps. Sourdough bread can also be made with various types of whole-grain flours and mix-ins such as nuts, seeds, cheese, spices, dried fruit and even rainbow sprinkles. Sourdough starter can also be used as an ingredient in other baked goods such as cookies, focaccia, crackers, pancakes, pizza crust and more.
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What nutrients does sourdough provide?
A one-ounce slice of plain sourdough bread contains approximately 85 calories, 0.5 grams of fat, 16 grams of carbs, 1 gram of fiber and 3.5 grams of protein. The fermentation process develops healthy bacteria in the starter, which produces lactic acid. This acid gives sourdough its distinctive tangy flavor. It also helps develop and enhance other nutrients including potassium, magnesium, iron and several B-vitamins.
What are the health benefits of eating sourdough?
In addition to its stellar vitamin and mineral content, sourdough is a standout in the bread department because of its beneficial impact on gut health. The fermentation process develops microbes and enzymes in the gastrointestinal tract that promote digestion and enhance nutrient absorption. This process also helps preserve the bread, giving it a slightly longer shelf life. Sourdough bread is also a low-FODMAP food and may be digested more comfortably for those who follow a low-FODMAP diet.
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What are the downsides of eating sourdough?
Like any delicious, freshly baked item, the calories can stack up quickly if you sit down to an entire loaf. The addition of whole-grain flours, nuts, seeds or dried fruit can add satisfying fiber, but can also pack in additional calories. Despite its beneficial effects on digestion, sourdough does contain gluten and therefore should be avoided by those suffering from Celiac disease or limited by those with gluten intolerance.
Bottom Line: Sourdough is a nutritious and flavorful choice for bread lovers and may be easier to digest for some.
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