7 Breads Just As Healthy as Sourdough Bread, According to Experts

Sourdough is a tangy, fermented bread that gives a number of well being advantages, together with higher digestibility and elevated bioavailability of sure vitamins.

Although sourdough is tasty and nutritious, there are numerous different breads that may match right into a nutritious diet.

Sprouted breads are breads which can be made with sprouted elements, like grains, legumes, and seeds.

“Sprouted breads are thought-about ‘pre-digested,’ which makes them simpler on the digestive system,” Charlotte Abbate, MS, CNS, CDN, a Licensed Dietitian Nutritionist, informed Well being. The sprouting course of reduces ranges of antinutrient compounds, like phytic acid, which intervene with the bioavailability and absorption of minerals. This improves the accessibility of vitamins like iron and zinc present in sprouted breads.

“Sprouted breads additionally are likely to have a decrease glycemic index (GI),” mentioned Abbate. The sprouting course of reduces the digestibility of starch, which lowers the GI of sprouted merchandise, like bread. This makes sprouted breads a wise choice for these in search of blood sugar-friendly options to sophisticated carbs, like white bread.

Multigrain breads, corresponding to these made with grains and seeds, are larger in protein and fiber than refined breads, like white bread.

Kelly Jones MS, RD, CSSD, board-certified sports activities dietitian, recommends selecting multigrain bread, like Dave’s Killer Bread Powerseed Bread. “This bread offers 5 grams of protein and 4 grams of fiber per slice, together with simply 1 gram of sugar from natural fruit juices,” mentioned Jones.

“The excessive fiber and protein content material of multigrain bread helps decelerate digestion, selling emotions of fullness and higher blood sugar responses,” she mentioned.

Oat bread is bread constructed from oats, that are a great supply of fiber, together with a kind of soluble fiber known as beta-glucan. 

Beta-glucan blocks ldl cholesterol absorption within the digestive tract and will increase its excretion by way of the stool, which helps decrease levels of cholesterol. Consuming extra oat merchandise, like oat bread, could enhance blood lipid ranges and might also scale back blood sugar, physique weight, and blood stress, all of which may profit coronary heart well being.

Entire wheat bread is constructed from entire wheat flour, which incorporates all the wheat kernel, together with the germ, the endosperm, and the bran. The bran and the germ comprise essential vitamins, corresponding to fiber, iron, and B nutritional vitamins.

This makes entire wheat bread larger in vitamins, like protein and fiber, than refined white bread, which is constructed from refined grains which have had their germ and bran eliminated.

Jones recommends One Diploma Organics Historic Entire Wheat Bread. “This bread incorporates 5 grams of protein [per slice] together with 2 grams of fiber and just one gram of sugar,” she mentioned. Jones like that One Diploma additionally makes use of sprouted wheat to boost nutrient bioavailability.

Quinoa bread is made with quinoa, a high-protein, gluten-free pseudocereal. Quinoa offers 8 grams of protein per cup and can be excessive in fiber.

Protein and fiber assist you to really feel full after consuming and can even assist wholesome blood sugar ranges by slowing the discharge of sugar into the bloodstream.

Flaxseeds are excessive in essential vitamins like fiber, copper, magnesium, and selenium.

A two-tablespoon serving of entire flaxseeds offers 5.6 grams of fiber, which may assist digestive well being by encouraging common and cozy bowel actions and selling the expansion of helpful micro organism within the digestive tract.

Strive including flaxseed to your do-it-yourself breads to spice up their nutrient content material, or select breads made with flaxseeds when procuring on the grocery retailer.

When you’re following a grain-free eating regimen, just like the paleo eating regimen, you’ll need to select grain-free breads, corresponding to almond flour bread.

Almond flour is an efficient supply of fiber and protein, naturally gluten-free, and secure for grain-free diets. It is usually low in carbohydrates and wealthy in nutritional vitamins and minerals, like vitamin E and magnesium.

Almond flour bread is straightforward to make at residence, utilizing easy recipes corresponding to this one, and will also be bought pre-made on the grocery retailer.

Sourdough is made by way of a fermentation course of that entails naturally occurring yeasts and lactic acid micro organism, which leads to a tangy-tasting, chewy bread.

“The fermentation course of permits for simpler digestion for some people with gluten sensitivity, in addition to a barely higher blood sugar response than white bread,” mentioned Jones.

The fermentation course of used to make sourdough produces lactic acid and acetic acid, which gradual the absorption of starch within the digestive tract, leading to a slower rise in blood sugar.

The fermentation course of that sourdough undergoes reduces ranges of gluten and will increase the bioavailability of sure vitamins, like iron.

Sourdough has additionally been proven to have decrease ranges of phytates, tannins, trypsin inhibitors, and Fermentable Oligo-, Di-, Mono-saccharides, and Polyols (FODMAPs), that are compounds identified to trigger digestive points in many individuals, corresponding to these with irritable bowel syndrome (IBS). Due to this, sourdough could also be simpler to digest and set off fewer gastrointestinal signs than commercially leavened bread.

Sourdough bread is a wholesome choice, however there are many different breads which can be full of vitamin and supply distinctive well being advantages.

Sprouted bread, multigrain bread, oat bread, entire wheat bread, quinoa bread, flaxseed bread, and almond flour bread are wonderful choices when you’re in search of a nutritious and scrumptious sourdough substitute.