Is sourdough healthy?
When I start talking about bread, my clients, mostly women over 50, always ask "is sourdough healthy" or "can I eat sourdough"?
My answer almost always is "healthier than what?" and "it depends!".
Sourdough will mostly be healthier than white bread but not healthier than broccoli.
I'm smiling as I write this and as you read it you'll probably be rolling your eyes.
Also, it depends on the type of sourdough bread you choose, how often you eat it and with what.
In this blog, I'll be giving you 7 reasons why sourdough is a healthier choice for women over 50 (than normal bread) and 6 things to look for (and the red flags) to ensure that if you do choose to have an occasional slice of sourdough, the one you choose is the healthiest it can be.
But first, why is sourdough considered a healthier option to normal bread?
Sourdough relies on a mix of wild yeast and lactic acid bacteria, rather than baker's yeast, to leaven the dough. It's considered a fermented food, richer in nutrients, less likely to spike your blood sugar, contains lower amounts of gluten, and is generally easier to digest than bread made with baker's yeast. All super important if you are a woman over 50.
Check out my top 7 reasons why sourdough is considered a healthier option for women over 50.
1. Better Digestibility
Natural Fermentation: The long fermentation process in sourdough breaks down gluten and other proteins, making it easier to digest, especially for those who might have mild gluten sensitivities.
2. Lower Glycemic Index
Blood Sugar Control: Sourdough has a lower glycemic index compared to many other breads. This means it causes a slower, steadier rise in blood sugar levels, which is beneficial for women over 50 who are at a higher risk for type 2 diabetes.
3. Rich in Nutrients
Increased Nutrient Absorption: The fermentation process in sourdough increases the bioavailability of nutrients like folate, magnesium, and antioxidants, which are important for maintaining bone health, heart health, and overall well-being as you age.
4. Gut Health Benefits
Probiotics and Prebiotics: While most of the probiotics may not survive baking, the fermentation process still produces prebiotics that feed beneficial gut bacteria, promoting a healthier digestive system.
5. Reduced Phytates (I've been asked a few times about this)
Better Mineral Absorption: Phytates, found in whole grains, can inhibit the absorption of essential minerals like calcium and iron. The fermentation in sourdough reduces phytate levels, enhancing mineral absorption, which is crucial for bone health and preventing anemia.
6. Heart Health
Lower Salt Content: Traditional sourdough often contains less salt than commercially made breads, which is beneficial for managing blood pressure and overall heart health.
7. Satiety and Weight Management
Longer Lasting Fullness: The complex carbohydrates and fiber in sourdough can help keep you fuller for longer, reducing the likelihood of overeating and aiding in weight management, which can be more challenging after 50.
Overall, sourdough’s unique fermentation process offers multiple health benefits that are particularly advantageous for women over 50, supporting digestive health, stable blood sugar levels, and nutrient absorption. But remember, how much, what you're pairing it with and how you choose it are so important.
Here are 6 key things to look for (and the red flags).
1. Ingredients List
What to Look For: The ingredients should be simple, typically just flour, water, salt, and a sourdough starter (which is a mix of flour and water fermented with natural wild yeast and bacteria).
Red Flags: Avoid breads with commercial yeast, added sugars, or preservatives. The presence of commercial yeast usually indicates that the bread is not authentic sourdough.
2. Label Claims
What to Look For: Look for terms like "naturally leavened" or "wild yeast fermented." These phrases indicate that the bread has been made using the traditional sourdough method.
Red Flags: Be cautious of labels that say "sourdough-flavored" or "sourdough style," as these often contain added acids or flavorings to mimic sourdough's taste without using the natural fermentation process.
3. Texture and Appearance
What to Look For: Authentic sourdough typically has a chewy texture, an open crumb (with irregular holes), and a thick, crusty exterior. The crumb might be slightly denser than bread made with commercial yeast.
Red Flags: If the bread has a very uniform, fluffy texture, and lacks the characteristic crust and irregular holes, it might not be true sourdough.
4. Taste
What to Look For: Real sourdough has a tangy, slightly sour taste, which comes from the lactic acid produced during fermentation. The flavor should be complex, with a depth that’s different from bread made with commercial yeast.
Red Flags: If the bread tastes more like regular white bread with a hint of sourness, it may not be genuine sourdough.
5. Baking Source
What to Look For: Buying from an artisan bakery known for traditional methods can ensure you're getting authentic sourdough. Many mass-produced "sourdoughs" are not truly fermented in the traditional way.
Red Flags: Commercially produced breads, from large supermarket chains, often cut corners in the process to save time and cost.
6. Fermentation Process
What to Look For: If the bakery or brand mentions long fermentation times (e.g., 12-48 hours), this is a good sign of traditional sourdough. Longer fermentation allows for better development of flavor and beneficial bacteria.
Red Flags: Short fermentation times or no mention of fermentation at all suggest it may not be authentic sourdough.
Checking these aspects will help you identify authentic sourdough bread and enjoy its true health benefits and flavor.
You could also try your hand at making your own or opt my Porridge Bread recipe, a nice easy, no prove bread with only 4 ingredients (oats, yogurt, egg and baking soda). Check it out here.
If you're a woman over 50 (or heading in that direction) and you'd like more help figuring out what style of eating works best for you, here are a few ways to work with me. You might want to lose weight, support your bone health, feel more energetic, build your resilience to stress, manage a health condition. I'm committed to helping women over 50 make the rest of their life the best of their life. Why not book a FREE Discovery call with me.
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