Is Sourdough Bread Worth The Hype?

Is Sourdough Bread Worth The Hype?

Joel Brown, NTP Joel Brown, NTP
7 minute read

Listen to article
Audio is generated by DropInBlog's AI and may have slight pronunciation nuances. Learn more

We all have a friend or family member (or even you) who dipped their toes into making sourdough bread over the last couple of years. Whether you stuck with it and now have a happy little starter in your pantry, or you’ve moved on to other projects, sourdough bread is much more than just a recent fad. People have been making sourdough bread for centuries, and it probably wouldn’t have stuck around as long as it has if it wasn’t a beneficial and nutritious food. But what is sourdough bread, and is it worth all the hype? Read on to learn more, and for a basic sourdough recipe (you will need a starter!).

What is sourdough bread?

Sourdough dates as far back as ancient Egypt and has been used as a method of leavening bread in cultures around the world. Instead of dry baker’s yeast, sourdough uses yeast particles found naturally in the air and developed in a slurry of flour and water called a “starter”. That starter is kept alive by feeding it a small amount of flour and water every day, allowing the yeast and bacteria to thrive. It is the gas created by these creatures' fermenting sugars that creates the air bubbles and the trademark “sour” taste in the bread.

Sourdough is often touted for being healthier than regular bread, mainly because the fermentation process is said to be beneficial to our gut. Assuming it is homemade or from a local baker, chances are the bread is free of stabilizers and preservatives that commercial brands might use, which may help the nutrition factor. But is sourdough actually healthier than regular bread?

Is sourdough bread healthier?

Grains contain phytic acid, which can bind to minerals like zinc or magnesium and make them harder to absorb. One of the benefits of sourdough fermentation is that the lactic acid can neutralize and reduce the effects of phytic acid up to 70%, making the minerals in the grains easier to absorb1. There is also evidence to suggest that the fermentation process helps make nutrients like gluten easier to digest. This doesn’t mean that those with Celiac or serious gluten sensitivities can eat sourdough, but everyone has a different tolerance to gluten, and sourdough may be a good option for some.

Can sourdough improve blood sugar?

Carbohydrates and to a lesser extent protein create a spike in our blood glucose levels. How our body responds to sugar-containing foods is called our glycemic response, and it is different for everyone. Bread of course typically creates a pretty high glycemic response for most people, as it is usually made with refined flours with much of the fiber and other nutrients removed. But sourdough, due to the fermentation and lactic acid, may help prevent a blood sugar spike.

While the jury is still out on whether sourdough improves your blood sugar response, there are some promising studies. In one, participants who ate sourdough rye bread had a smaller insulin spike than those who ate conventional wheat bread. In others, participants who ate sourdough bread had lower blood sugar and insulin levels than those who ate bread made with baker’s yeast.

Is sourdough worth the work?

Breadmaking takes work, whether making sourdough or conventionally leavened bread. Sourdough comes with the additional requirements of having to grow a starter and keep it alive, which can be daunting for some. That said, for those who stick with it, the process is very rewarding. Plus, you get all that delicious bread!

For anyone wanting to give it a try, making sourdough bread at home can be a great hobby. Once you get the basics down, you can try different types of grain flours like rye or barley for different flavor and nutrient profiles. You can even make your sourdough gluten free, by using alternative flours like almond, arrowroot, and sorghum. There are a ton of options for making your sourdough at home, and it can be fun experimenting with different combinations.

Of course, if you have zero interest in making your own starter and keeping it alive, much less baking bread yourself, have no fear. Most local bakeries that sell to the public will have at least one variety of sourdough loaf. We recommend finding locally made bread, rather than commercially made, since it will likely be much fresher, meaning more of the nutrients and beneficial bacteria will be present. It also means that the bakery probably used fewer, better ingredients and won’t be full of stabilizers and preservatives.

Now for the good part. If you are interested in making your own sourdough, we have a basic recipe below. This recipe assumes you already have a starter, either made yourself or gifted to you by a loving friend or family member. If you want to learn how to make your own starter, there are dozens of videos online to help you get started.

While we don’t have a resident baker on staff to provide a master sourdough recipe, we do have the next best thing: Links to people who are amazing bakers. We’ve curated a few recipes and videos to help you learn the tips and tricks for baking the best loaf of sourdough bread you’ve ever tried.

Sourdough bread recipes:

Basic sourdough recipe (From The Kitchn)

Amazing Sourdough Bread Recipe (Preppy Kitchen)

Easy Gluten-Free Sourdough Starter (Fresh is Real)

Simple Sorghum Sourdough (Fresh is Real)

We hope that you will give making sourdough bread a try. It can take some work, and some trial and error, but in the end, we think it is worth the effort.

If you are interested in learning more about how food impacts your health while getting actionable, achievable, and customized steps to improve how you feel every day, work with a Curated Wellness practitioner. Ready to get started?

Read more about the author.

Joel is a Nutritional Therapy Practitioner who began his health journey when he decided to quit cigarettes for good. By finding the motivation to make lifestyle changes in diet, exercise, stress, and sleep, he feels healthier in his 40’s than in his 20’s, and wants to make sure he will be around for a long time. Once he saw results in himself, Joel wanted to use his passion for wellness to help other people. Joel has a private practice in Northern California where he helps clients achieve better energy, focus, and connection to their bodies through bio-individual diet and lifestyle changes. Learn more about Joel.

The information presented on this website is intended for educational purposes only. Statements within this site have not been evaluated or approved by the Food and Drug Administration. This content is not intended to diagnose, treat, cure, or prevent any specific condition or disease, nor is it medical advice and should not be considered a substitute for professional medical expertise. Readers of this content are advised to consult their doctors or qualified health professionals regarding specific health conditions or concerns. One should always consult a qualified medical professional before engaging in any dietary and/or lifestyle change or new health program. Curated Wellness does not take responsibility for any health consequences of any person or persons following the information in this educational content.

REFERENCES:

1. https://www.healthline.com/nutrition/sourdough-bread#more-nutritious-than-regular-bread 

 

« Back to Blog