Bake bread with sourdoughhas become increasingly popular recently. Essentially, the dough is based on a natural fermentation process using wild yeast and lactic acid bacteria that are naturally present in the flour. The gases produced by the yeast allow the dough to rise and make bread fluffy. Many people believe that sourdough bread is tastier and healthier than traditional bread. But why is sourdough healthy? We take a closer look at the benefits of sourdough bread.
Sourdough is one of the oldest forms of grain fermentation. He is believed to have lived around 1500 BC. BC arose in ancient Egypt. A sourdough bread recipe only requires four ingredients: flour, water, salt and, of course, live wild yeast bacteria. The process begins with making a sourdough starter, which gives the sourdough its distinct, tangy flavor.
The starter must first ferment over several days, feeding it with flour and water every day. This process takes about five days until the live yeasts and lactic acid bacteria in the flour are properly leavened. The simple but long fermentation process gives the sourdough bread a unique texture and a beautiful shape.
Researchers at the Massachusetts Institute of Technology have found that Lactobacillus reuteri (found in fermentation) can boost the immune system, reduce the development of breast and colon tumors, speed up the healing of skin wounds, and even stimulate the brainOxytocin hormoneto release.
Nutritional content of sourdough bread
The nutritional composition of sourdough bread depends on the flour from which it is made - depending on whether it is whole grain (such as rye or spelled flour) or refined. The basic nutritional profile of sourdough is similar to that of other types of bread, but it has some special properties that make it healthier.
Here is the nutritional breakdown for a medium slice (64g) of sourdough bread:
Calories: 170 calories
Carbohydrates: 33 grams
Fiber: 2-4 grams
Protein: 7 grams
Fat: 2 grams
Selenium: 22% of the recommended daily requirement
Folate: 20 % des ETB
Thiamin: 16% of ETBs
Natrium: 16% of ETBs
Manganese: 14 % dec ETB
Niacin: 14% of ETB
Iron: 15% of ETB
Sourdough bread is rich in vitamins and minerals
Although sourdough bread is often made from the same flour as other types of bread, the fermentation process improves its nutritional profile in several ways. First of all, whole grain breads contain a good amount of minerals, including potassium, phosphate, magnesium and zinc.
Unfortunately, the absorption of these minerals is limited by the presence of phytic acid, commonly referred to as phytate. Phytates are considered antinutrients because they bind to minerals, reducing your body's ability to absorb them. Interestingly, the lactic acid bacteria contained in sourdough bread lower the pH of the bread, which promotes the breakdown of phytates. This results in a bread that has a much lower phytate content than other types of bread. A study showed that sourdough fermentation can reduce the phytate content of bread by 24 - 50% percent than standard baker's yeast. Lower phytate levels increase mineral absorption in the body, which makes sourdough bread so healthy.
Studies show that the lactic acid bacteria present in sourdough bread have the ability to release antioxidants during sourdough fermentation. Sourdough fermentation also increases the folate content in bread, although the content of certain nutrients such as vitamin E can be slightly reduced.
Sourdough is also a good source of minerals like iron and selenium. Iron is an essential part of red blood cell production and energy metabolism. Selenium protects our immune system, our cells and our tissues. Sourdough is also rich in B vitamins, which support the proper functioning of the nervous system and help regulate our metabolism.
Sourdough bread is good for the intestines
Sourdough bread is often easier to digest because it not only contains lower amounts of gluten, but also pre- and probiotic bacteria to improve digestion. Regular consumption of fiber and probiotic foods can help improve gut health and improve digestion.
Sourdough and gluten
One slice of sourdough bread contains 7 grams of protein. The high protein content is partly due to the lengthy sourdough preparation process. All the resting and kneading processes involved in preparing the dough for baking contribute to the activation of its gluten content. Gluten is made up of proteins and gives bread dough its elasticity.
Gluten can cause digestive problems in people who are sensitive or allergic to it. Gluten tolerance varies from person to person. Some have no visible problems digesting gluten, while for others it can cause stomach pain, bloating, diarrhea, or constipation. The lower gluten content of sourdough bread can make it easier for those who are sensitive to gluten.
Sourdough fermentation can break down gluten to a greater extent, but unfortunately cannot completely decompose it. Sourdough bread that contains wheat, barley or rye should be avoided by people withGluten intolerance or celiac diseasebe avoided.
Sourdough and Blood Sugar Control
Sourdough bread has a better effect on blood sugar and insulin levels than other types of bread, although the reason for this is not yet fully understood. The researchers believe that sourdough fermentation can change the structure of carbohydrate molecules. This lowers the glycemic index (GI) of the bread and slows the rate at which the sugars enter the bloodstream. GI is a measure of how a food affects blood sugar. AtFoods with a lower GIBlood sugar levels are less likely to spike.
The lactic acid bacteria contained in the dough produce organic acids during fermentation. Some researchers believe that these acids may help delay gastric emptying and cause a similar rise in blood sugarlike vinegarto prevent. Several other studies compared participants' glucose response after eating sourdough bread and bread made with baker's yeast. Overall, participants who ate sourdough bread had lower blood sugar and insulin levels than those who ate yeast breads.
Sourdough is often used to bake rye bread. Since rye does not contain enough gluten, standard baker's yeast is not suitable as a leavening agent for rye bread. One study showed that subjects who ate rye bread had a smaller increase in insulin levels than those given the same amount of wheat bread.
Find out more about healthy types of breadin this article
