Is Sourdough Really Good for You? Here’s What the Science Says

Although the leaven may seem to be just another type of bread that you can make or buy, it was actually one of the only Options. Until the development of trade yeasts in the 1800s, the leaven, made with natural yeasts and lactic bacteria, was the main type of sourdough bread consumed in the world.

The leaven undergoes natural fermentation rather than relying on additives found in the baker’s yeast. This means that, Compared to other breads, it is easier to digest, has a less significant impact on blood sugar and is potentially more nutritious.

The fermentation process used to create sourdough helps to break down gluten, a protein found in grains such as wheat, barley and digestion resistant rye.

Levain also has lower levels of other compounds known to cause gastrointestinal problems, in particular:

• Fodmaps
• Phytats
• Tannins
• Trypsin inhibitors

This means that sourdough can be easier to digest and cause less gastrointestinal symptoms compared to commercially sourdough bread.

Study on highlighting: A magazine in 2023 of 25 studies showed that people who have gone from bread from baker’s yeast to sourdough bread have reported significant improvements in gastrointestinal comfort.

The fermentation process used to make sourdough produces organic acids, such as lactic and acetic acids, which help slow the absorption of starch in the digestive tract. When food is digested slowly, glucose is released more gradually into the blood circulation, preventing a significant peak in blood sugar after eating.

This means that compared to other breads, The leaven is low on the Glycemic index (GI)A classification system that classifies foods rich in carbohydrates on a scale of 0 to 100 depending on their impact on blood sugar. GI estimates how fast food is digested and absorbed in the bloodstream.

For example, the GI for a portion of 30 grams (g) of bread based on white wheat flour is 71, while the GI for a portion of 30 g of sourdough bread is 54.

Anti-nutritional factors found in wheat or whole grain breads, such as phytates, tannins and trypsin inhibitors, can make food nutrients more difficult. Phytates, in particular, are able to bind to minerals such as magnesium, calcium and iron, blocking their absorption in the digestive tract.

The fermentation process used to ensure that the leaven breaks down anti-nutritional factors such as phytates. In fact, some studies suggest that certain sourdough formulations can degrade more than 96% of phytic acid in the dough.

Here is the nutritional ventilation for a 59 -gram medium -sized sourdden made with enriched white flour:

• Calories: 188
• Crabs: 36.5 grams (G)
• Fiber: 1.8 g
• Protein: 7.67 g
• Fat: 1.26 g
• Iron: 2.28 milligrams, or 13% of daily value (DV)
• Copper: 0.088 mg, or 10% of DV
• Folate: 82.6 micrograms (MCG), or 21% of DV
• Thiamine: 0.252 mg, or 21% of DV
• Niacin: 3.17 mg, or 20% of DV
• Riboflavin: 0.218 mg, or 17% of DV
• Manganese: 0.33 mg, or 14% of DV
• Selenium: 17.5 mcg, or 32% of DV
• Zinc: 0.619 mg, or 6% of DV

While the leaven contains fewer gluten than other wheat flour breads, it is not gluten -free and is not sure for people with celiac disease or those sensitive to food containing gluten.

If you want to take advantage of the sourdough but you cannot eat gluten, choose a gluten -free sourdough product. Gluten -free sourdough bread is made of gluten -free flours such as those made with millet, sorghum, teff, quinoa and buckwheat.

Note: Gluten -free sourdough will have a different texture from that of the leaven made with wheat flour, because gluten adds a soft and ventilated texture to bakery products.

Levain is a bread with a tangy taste based on natural yeasts and lactic bacteria.

Remember:

• Sourdough bread can be easier to digest compared to refined breads based on baker’s yeast.
• It has a less significant impact on blood sugar.
• Most leaven offer a good source of several vitamins and minerals, including B vitamins and selenium.
• Those who need to avoid or restrict gluten must opt ​​for the leaven made with gluten -free flours.