Sourdough bread is leavened with a natural starter made from flour and water. It contains lactic acid bacteria and wild yeast.
This differs from regular bread, which is typically baked with commercial yeast from a packet.
According to a review in Trends in Food Science & Technology, fermentation alters the composition of the bread.
Among other things, the process can break down phytic acid, which otherwise makes it more difficult for the body to absorb minerals.
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An analysis from Food Trust shows that this breakdown may improve the absorption of nutrients such as iron.
Gluten, however, is not removed, although some of the protein is altered during fermentation.
Possible health benefits
Whole-grain sourdough contains dietary fiber, which can benefit gut bacteria.
A research review in Nutrients describes how a healthy microbiome is linked to the immune system and the body’s regulation of inflammation.
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Sourdough bread also has a lower glycemic index than regular wheat bread. This means that blood sugar levels rise more slowly.
However, the effect depends on whether the bread is made from whole grains or refined white flour.
Data from the U.S. Department of Agriculture show that sourdough bread contains protein as well as minerals such as magnesium and potassium.
At the same time, sodium content can be high, especially in industrially produced varieties.
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What you should be aware of
Sourdough bread is not gluten-free. According to the journal Foods, people with celiac disease should avoid it.
In addition, the nutritional content varies widely. White sourdough bread is nutritionally similar to other white breads, while whole-grain varieties provide more fiber.
Overall, research suggests that fermentation may offer benefits. However, it is primarily the type of flour and the overall diet that determine how healthy the bread is.
Sources: Real Simple, Trends in Food Science & Technology, Food Trust, Nutrients, U.S. Department of Agriculture, and Foods.
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