Why Sourdough Bread?
by Ryan Heeney / April 8th, 2022
I prefer authentic sourdough bread as a source of starchy carbohydrate because of how it differs from most other breads. Sourdough is typically very low in gluten, much lower in “antinutrients” typically found in other breads and is much easier digested. Sourdough is unique in that it requires no added baker's yeast to be made. Instead, authentic sourdough bread begins with a "starter". A sourdough starter begins with a mixture of equal parts flour and water. Wild yeast and lactic acid bacteria that is already present in the wheat flour will start doing the fermentation work at the right temperature. This fermentation process is what separates sourdough from the rest of most breads and is almost a "predigestion" of the bread itself before it even hits our stomachs.
If you would like to try to make some sourdough yourself, a great detailed version of how to do this (and ideas for troubleshooting since it can be a bit tricky once you begin) can be found in this video here:
During fermentation, bacteria breaks the gluten into amino acids, thereby practically eliminating any gluten previously in the wheat. This makes the bread easier to digest for everyone, especially those with gluten sensitivities. Authentic sourdough bread can contain sometimes contain some gluten, but the amounts are usually very low.
Another issue with most breads is the phytic acid they contain. Phytic acid is a substance that can bind to certain dietary minerals including iron, zinc, manganese and, to a lesser extent calcium, and slow their absorption in the body. The bacteria present in sourdough (lactobacilli) helps to activate an enzyme called phytase, which breaks down phytic acid, removing this unwanted antinutrient from the bread.
While sourdough bread can be a regular item in one's diet and is considered a “safe starch”, it is a starch after all. Starches should be consumed in moderation and always be eaten with a saturated fat (butter, cheese, etc.) and a protein. This is because a starch is purely glucose and hits the bloodstream faster than sucrose or fructose, which something like a saturated fat would help blunt.
Optimal carbohydrate sources will always be fruits and their juices, but good “safe starches” can have their place in a high metabolic diet too.
When deciding to buy sourdough at the grocery store, it's important to find authentic sourdough and not be fooled by knockoffs. Author Sara Pope has a great guide how to navigate the real stuff from the knockoffs here:
https://www.thehealthyhomeeconomist.com/fake-sourdough-bread/
Note: Popular sprouted breads like "Ezekial" can tout similar benefits, but I find that these breads tend to be far too fibrous and those with compromised digestive systems often have trouble when including these varieties in their diet. I consider these more fibrous types of breads to be “resistant starches” and recommend they be avoided.
Here is a brand I like that I found at a Chicagoland local grocery store (Mariano's). They state on the label that no yeast is added which is really what you are looking for when ensuring a true loaf of sourdough. Although there are some added vitamins and minerals in this brand, which can often be allergenic for some, this bread seems to agree with me.
