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THIS type of bread is easiest to digest and better for blood sugar than most breads

by Cat Ebeling & Mike Geary
co-authors of the best-sellers:  The Fat Burning KitchenThe Top 101 Foods that Fight Aging & The Diabetes Fix

3 Reasons THIS Kind of Bread is Healthier to Eat

Bread gets a lot of bashing these days, especially in light of ‘low-carb’ or Paleo diets. And there is good reason for it—bread (even whole grain bread) contains gluten, and can contribute to inflammation in the body–especially the gut, and even the healthier ‘whole grain’ versions of bread can increase the blood sugar levels dramatically… In fact, some blood sugar tests have shown that 2 slices of “whole wheat” bread can spike blood sugar as high as an equivalent amount of calories of pure table sugar.

Gluten free bread can often be just as bad or worse, with its highly refined grains and starches. However, one particular type of bread is far healthier and easier to digest and it’s been around for centuries…

Sourdough bread is made in an entirely different way than commercially prepared breads and gluten free breads. Sourdough is a fermented bread, and the fermentation process makes it easier to digest and less likely to spike blood sugar levels, while also making the gluten in sourdough bread easier to digest than standard white, wheat, or multigrain breads.

Sourdough bread is actually one of the oldest ways of baking bread, and is thought to to have been prepared and baked in ancient Egypt around 1500 BC.  Sourdough bread is still hugely popular in the Mediterranean and Middle East, as well as the San Francisco area of the United States.  (Mike’s note:  While on a trip in France last year, we noticed that almost every restaurant served sourdough bread instead of regular non-fermented bread, and with grass-fed butter… once again, the French do it right in terms of quality of food and nutrition)

Most breads use baker’s yeast to help the dough rise, but traditional sourdough recipes use ‘wild yeast’ and lactic acid bacteria. Lactic acid bacteria are the same type of beneficial bacteria found in fermented foods such as yogurt, pickles, kombucha, sauerkraut and kimchi.

Sourdough uses a ‘starter’ made of fermented wild yeast, lactic acid bacteria, flour and water. The sourdough starter begins to ferment the sugars in the dough, changing the molecular structure, and breaking down its components, creating lactic acid and lactobacilli.

More Nutrition in Every Slice

Phytic acid is a substance in nuts, seeds and grains. Phytic acid or phytates are considered ‘anti-nutrients’ because they bind with minerals such as calcium, magnesium, iron and zinc, making them unusable in the body, creating mineral deficiencies in those who eat large quantities of nuts, seeds and grains. This is especially true for vegetarians and vegans. It also binds with niacin, creating a B-vitamin deficiency called pellagra, which is especially noticeable in developing countries.

Probiotic lactobacilli contains the enzyme phytase, which breaks down phytic acid, making the sourdough bread easier to digest, and rendering the nutrients and minerals easier to utilize in the body.  This study shows sourdough bread fermentation reduces the phytate content by 24-50% over conventional yeast bread.  Studies show that the lactic acid in sourdough can actually release more antioxidants during fermentation. Sourdough fermentation also tends to increase the folate levels in the bread as well.

Because of its natural fermentation, sourdough also possesses a variety of bioavailable nutrients. It is rich in B vitamins, B1, B6, B12, folate, thiamin, niacin, riboflavin, vitamin E, selenium, iron, manganese, calcium, magnesium, phosphorus, zinc and potassium, along with its well balanced proteins and fatty acids. By contrast, many commercially prepared breads are so low in nutrients, that less-than-desirable synthetic vitamins are added back in, and those are more poorly absorbed by us.

Easier to Digest Even if Gluten-Intolerant

Many people are gluten sensitive or gluten intolerant. This means they are sensitive to the gluten molecule or protein in most breads. When sourdough bread is fermented, the fermentation process helps to dissolve the proteins and peptide bonds in the gluten. The enzymes in the bread help dissolve albumin, globulin, prolamin, and glutalin. These enzymes also produce a type of alcohol that will dissolve water-insoluble protein bonds. This breaking down of these proteins means that gluten sensitive people are often able to eat sourdough bread without a reaction. While gluten tolerance varies from person to person, those with true celiac disease should still avoid sourdough bread if it’s made from wheat or rye. Gluten-free sourdough is an option however, for those who are extremely sensitive to gluten.

Keep in mind though, that not all sourdough bread is made the same way, and depending on how long it ferments, and how long it is kneaded, can make the difference between a tummy ache from gluten and no tummy ache.

[Cat’s note:  I have genuine celiac disease and am pretty sensitive, but when traveling overseas, I have found I have been able to eat bread from Peru, some parts of Europe and Nepal, so I may have to try this out and see what happens].

Better Blood Sugar Control

One of the big negatives about eating regular bread, even the ‘whole wheat’ or ‘whole grain’ variety, is the blood sugar effects. People are often shocked to hear that whole wheat bread often increases blood sugar to as high of a level, or even higher level than pure sugar does. In fact, eating two slices of whole wheat bread is not too different than eating a candy bar in terms of blood sugar impact!

The good news is that sourdough bread may have a better effect on blood sugar and insulin levels than whole wheat bread, though the reason for this is not yet fully understood. Researchers theorize that the fermentation process must alter the carbohydrate molecules, which in turn slows down the speed at which the sugars enter the bloodstream. Several studies compared the glucose response of participants with sourdough bread and regular bread with baker’s yeast. Participants showed lower blood sugar and insulin response overall with the sourdough bread.

Make Your Own Sourdough

Much of the sourdough you buy in grocery stores in the US is not genuine sourdough and therefore will not contain the nutrient benefits that real sourdough contains.  However, high quality restaurants and bakeries will often have legitimate genuine sourdough.  You can also easily make your own sourdough at home, but remember it takes time to produce a high quality sourdough starter.

Once you have your starter, you ‘feed’ it daily and let it grow for 5-7 days. Do not rush this process.  Here are a few sourdough bread recipes from various websites:

Enjoy your sourdough bread with a generous hunk of grass fed butter and raw honey! Now, that’s good eatin’!

Speaking of bread, for many of us, bread is the ultimate comfort food…

Few culinary pleasures are quite as enjoyable as a flaky croissant with melted butter… fluffy biscuits and sausage in the morning… or fresh garlic bread dipped in a warm tomato sauce.

But there are a lot questions as to where bread fits in a healthy diet.

On one hand we’ve been told that it is the very “staff of life.” On the other, we’ve been told that it is a major contributor to disease and obesity.

So, what is the truth?

Click here to discover the TRUTH about bread. (and even why gluten-free bread can sometimes be worse)

References:
Petre, Alina MS, RD. (nd) Authority Nutrition. Retrieved from
https://authoritynutrition.com/sourdough-bread/?utm_source=newsletter&utm_medium=standard
Cookus Interruptus, 2013. Top Ten Reasons to Eat Sourdough Bread. Retrieved from
http://cookusinterruptus.com/blog/?p=4245
https://www.ncbi.nlm.nih.gov/pubmed/11368651
http://link.springer.com/article/10.1007/s00217-009-1204-z
https://www.ncbi.nlm.nih.gov/pubmed/17263468
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273010/
https://www.ncbi.nlm.nih.gov/pubmed/17697425
http://link.springer.com/article/10.1007/s00217-009-1085-1
https://www.ncbi.nlm.nih.gov/pubmed/8942413
http://www.sciencedirect.com/science/article/pii/S0733521002904698
http://www.sciencedirect.com/science/article/pii/S0733521009000307
https://www.ncbi.nlm.nih.gov/pubmed/18317680
https://www.ncbi.nlm.nih.gov/pubmed/7782904

About The Watchdog

Mike Geary has been a Certified Nutrition Specialist and Certified Personal Trainer for over 15 years now. He has been studying nutrition and exercise for almost 25 years, ever since being a young teenager. Mike is originally from Pennsylvania, but has fallen in love with mountain life and now resides in the picturesque mountains of Utah. Mike is an avid adventurist and when he’s not spending his time skiing, mountain biking, hiking, or paddleboarding on the lake, he has enjoyed skydiving, whitewater rafting, piloting an Italian fighter plane (seriously), scuba diving, heli-skiing, and traveling all around the world, enjoying learning about different cultures. At the age of 40, Mike now feels healthier, stronger, and more energetic than when he was 20... All because of a healthy lifestyle and great nutrition!

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8 comments

  1. Excellent post. I was checking continuously this
    weblog and I amm inspired! Very useful inormation specifically the ultimate
    sectin 🙂 I care for such information much. I was seeking this particular info for a long time.
    Thank you and bestt of luck.

  2. The one thing left out in this article is that Roundup’s ingredient Glyphosate is the real reason people are having to give up wheat. It is actually the poison that is injected into the grain at the time of harvest that is killing most of us. I look at bread right now as something that could make me very ill.

    Loved the paragraph however about Vegetarians. “Phytic acid is a substance in nuts, seeds and grains. Phytic acid or phytates are considered ‘anti-nutrients’ because they bind with minerals such as calcium, magnesium, iron and zinc, making them unusable in the body, creating mineral deficiencies in those who eat large quantities of nuts, seeds and grains. This is especially true for vegetarians and vegans. ” So true for me as I was a vegan for 8 years and it nearly killed me. Leaky gut is my daily reminder of my mistake over 20 years ago.

    • Nice to know Maritha! Especially about the nuts, as my daughter is severely allergic to breads and her alergist just told her she’s allergic to nuts. We’ve just started on LDN (low dose Naltrexone) and it’s helping a great deal. http://www.lowdosenaltrexone.org 🙂

  3. I have been gluten intolerant for around 35 years and live on an island where we have a small bakery and am able to eat all that he produces as he puts his doughs through a long fermentation process.

  4. Excellent info have been looking for, now I know what to eat when and at what time

  5. If gluten is in the flour, how does just having a fermented starter prevent sensitivity reaction when you are adding unfermented flour to the starter and baking?…trying to understand…

  6. Is EZEKIEL bread good for the body?

    • Ezekiel bread is what started the myth that bread is staff of life (our bread surely isn’t). There is precious little evidence about it, but those who make it and eat it swear by it. There are plenty of websites dealing with it. Just read the ingredients and see if you will like it. It’s not for “faint of hearth”.

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