It May Be Better for Blood Sugar Control

It May Be Better for Blood Sugar Control

It’s Easier to Digest
Sourdough bread is often easier to digest than bread that’s fermented with brewer’s yeast.

Researchers believe this could partly be due to sourdough bread’s prebiotic content and probiotic-like properties (1Trusted Source).

Prebiotics are non-digestible fibers that feed the beneficial bacteria in your gut, while probiotics are beneficial bacteria found in certain foods and supplements.

Regularly consuming both may help improve your gut health, easing digestion (9Trusted Source).

Sourdough fermentation may also degrade gluten to a greater extent than baker’s yeast (10).

Gluten is a type of protein found in certain grains. It can cause digestive problems in people who are sensitive or allergic to it (3Trusted Source).

Gluten tolerance varies from person to person. Some have no visible issues digesting gluten, whereas it can cause stomach pain, bloating, diarrhea or constipation in others (11Trusted Source).

Sourdough bread’s lower gluten content may make it easier to tolerate for individuals sensitive to gluten.

Research has shown that the sourdough fermentation process may also help improve the taste, texture and nutrient availability of gluten-free bread (1Trusted Source, 4).

This makes gluten-free sourdough bread a possible option for gluten-sensitive people.

However, keep in mind that sourdough fermentation does not degrade gluten completely. Sourdough bread containing wheat, barley or rye should be avoided by people with gluten intolerance or celiac disease.

SUMMARY:
Sourdough bread contains lower amounts of gluten and its prebiotic- and probiotic-like properties may help improve digestion.

It May Be Better for Blood Sugar Control
Sourdough bread may have a better effect on blood sugar and insulin levels than other types of bread, though the reason for this isn’t yet fully understood.

Researchers believe that sourdough fermentation may modify the structure of carb molecules. This reduces the bread’s glycemic index (GI) and slows down the speed at which sugars enter the bloodstream (12Trusted Source, 13, 14Trusted Source, 15, 16).

The GI is a measure of how a food affects blood sugar. Foods with a lower GI are less likely to produce a spike in blood sugar levels.

In addition, the lactic acid bacteria found in the dough produce organic acids during fermentation. Some researchers believe these acids may help delay stomach emptying and prevent a spike in blood sugar in a way similar to vinegar (4, 17Trusted Source).

The sourdough fermentation process is often used to make rye breads, as rye does not contain enough gluten for baker’s yeast to work effectively (1Trusted Source).

One study showed that participants who consumed rye bread had a lower spike in insulin levels than those given the same amount of conventional wheat bread (18Trusted Source).

In addition, several other studies compared participants’ glucose response after eating sourdough bread and bread fermented with baker’s yeast.

Overall, participants who ate the sourdough bread had lower blood sugar and insulin levels than those who ate the breads fermented with baker’s yeast (19, 20, 21Trusted Source, 22Trusted Source).

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