Sourdough Bread – High Nutritional Value
Is this truly the case? Lets look at the details.
Sourdough is a leavened bread as a result of gas being produced as the grain ferments. This was the customary baking process to have originated in ancient Egypt around 1,500 BC. Today, baker’s yeast is commonly used.
Sourdough’s nutrition profile resembles that of most other breads however its fermentation process allows for special properties to increase the value.
During fermentation the wild yeast and lactic acid producing bacteria lowers the bread’s pH . (*)This is the essential mechanism for degrading phytates and gluten whilst creating the bread’s prebiotic content and probiotic-like properties.
Phytates are considered antinutrients but in the sourdough fermentation process these phytates are reduced allowing the body to absorb potassium, phosphate, magnesium and zinc. (*)Studies show that fermentation may reduce the phytate content of bread by 24–50% more than conventional yeast fermentation. (*)This would equate to higher mineral absorption when compared to other conventional breads.
Degrading gluten more than traditional baker’s yeast makes sourdough easier to digest especially for those who are sensitive to gluten.
Having both a prebiotic content and probiotic like properties can improve your gut health and ease in digestion as well. (*)
Other benefits created by the sourdough fermentation process is the release of antioxidants and increase of folate levels. (*)
Even those who look to control blood sugar levels can benefit from sourdough. Research has shown that sourdough fermentation may modify the structure of carb molecules, in turn, decreasing the bread’s glycemic index.(*)
Lower sugar, easier digestion, higher mineral absorption and increase in antioxidants and folate levels are good reasons to try Sourdough Bread. The taste is welcoming as well, especially, with spreads and for sandwiches.
On average, one medium slice weighing approximately 2 ounces (56 g) contains (*):
- Calories: 162 calories
- Carbs: 32 grams
- Fiber: 2–4 grams
- Protein: 6 grams
- Fat: 2 grams
- Selenium: 22% of the RDI
- Folate: 20% of the RDI
- Thiamin: 16% of the RDI
- Sodium: 16% of the RDI
- Manganese: 14% of the RDI
- Niacin: 14% of the RDI
- Iron: 12% of the RDI
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