With SMH RENEW Program Coordinator & Registered Dietitian Mikka Ipri, RDN
Did you know that not all sourdough is created equal? Most store-bought sourdough is just white bread in disguise-made with commercial yeast, preservatives, and additives. True sourdough is a different story, providing numerous health benefits over sugar-filled brands.
Authentic sourdough is naturally fermented with wild yeast and lactobacillus bacteria. This fermentation not only gives real sourdough that signature tang, but fills it with probiotics that support digestion, while breaking down excess sugars and decreasing gluten.
We spoke with the diet and exercise experts at SMH RENEW Health Coaching, like Registered Dietitian Mikka Ipri, RDN, to learn more.
How to Spot Authentic Sourdough
To make sure you have the real thing, always check the ingredient list. Authentic sourdough should include simply flour, water, salt, and sourdough starter. Skip anything with yeast, vinegar, citric acid, or added sugar.
- Greater Gut Health
Inside each of us, there are trillions of microbes that form what is called the microbiome. The health of these microbes, and that microbiome, is essential to healthy digestion, but also impacts our mental health, general immunity, and more. Real sourdough is full of probiotics that feed your microbiome and help keep it hearty and robust.
- Lower Sugar Content
Due to the long fermentation process, sourdough bread actually has a notably lower glycemic index than typical white breads, making it less likely to cause "sugar spikes," which can be an important consideration for diabetics and others regulating their blood sugar. This is because acids formed during fermentation break down complex starches, slowing their absorption and helping regulate blood sugar.
- Decreased Gluten
While sourdough bread is not gluten-free, the fermentation process does result in decreased gluten content, which may make it easier to digest for those with gluten sensitivities or conditions such as irritable bowel syndrome.
- Fortify With Fiber
Most sourdough bread is made with all-purpose flour, meaning it lacks any significant dietary fiber. However, if made with whole-wheat flour, rye flour or another fiber-rich flour, your sourdough can be even better for you.
Enhance Your Sourdough with Healthy Toppings
If you chose sourdough for its health benefits, smothering it in bacon grease and cheese kinda defeats the purpose. Try these healthy (and much tastier) options instead:
- Marinated artichoke hearts
- Roasted red bell peppers and/or sun-dried tomatoes
- Caramelized onions
- A healthy spread like pesto, avocado, hummus, or tapenade
Healthier But Not “Health Food”
While sourdough can offer some serious health benefits over white breads full of empty calories and added sugars, it’s still not health food. Feel free to incorporate it into your diet but don’t think it means you can skip your veggies.
For more foodie tips and meal-planning ideas, visit our Healthe-recipes page!
Learn More
To learn more about the SMH RENEW Health Coaching Program, click here.
To learn more about Nutrition Services at Sarasota Memorial, click here.
To learn more about Diabetes Education, Management, and Support at Sarasota Memorial, click here.
More Resources
Reversing Heart Disease with the Ornish Program
Could Your Diet Be Linked to Cancer?
How to Recognize and Prevent Malnutrition
Ask An Expert: Addressing Childhood Obesity
Best Food for Fighting Aging & Illness