The following is a summary from a well-researched, cited, and medically reviewed article by Alina Petre, MS, RD. The full article can be found here.
Sourdough has a few special properties that make it more nutritious than bread leavened with commercial yeast. The fermentation process used to make sourdough improves its nutrition profile in several ways.
- First, whole grain breads contain quite a bit of minerals. But your body’s ability to absorb these minerals is limited by phytic acid, also called phytate. Phytate is naturally found in grains, among other food, and is often called an antinutrient because it binds to minerals, inhibiting bodily absorption. The lactic acid bacteria found in sourdough lowers the pH of the bread, which deactivates the phytate. Research shows sourdough fermentation could reduce phytate by up to 70%.
- Sourdough’s low pH also increases nutrient and antioxidant content.
- Sourdough is easier to digest. This is due to the presence of prebiotics, a huge reduction in phytate, and a naturally lower gluten content found in sourdough bread.
- Sourdough may be better for blood sugar control. While scientists don’t fully understand why, studies show that participants who consumed rye sourdough had a lower spike in insulin when compared to conventional wheat intake. One theory is that fermentation alters the structure of the carb molecule, lowering the glycemic index and causing sugar to enter the blood stream at a slower rate.
In summary, there are several proven reasons sourdough is better for the body. Increased nutrient and antioxidant content, increased mineral uptake, easier digestion, and blood sugar control are four great reasons to say goodbye to commercial yeast.
Check out this easy beginner whole wheat sourdough loaf here! (“Here” will link to a recipe)
Some additional scientific resources:
Study: Sourdough improves the quality of whole-wheat flour products: Mechanisms and challenges-A review
Study: Impact of sourdough on the texture of bread.
Study: Novel insights on the functional/nutritional features of the sourdough fermentation.
