White, wholemeal, wholemeal, sourdough, sprouted, gluten-free… the bread aisle can be overwhelming. But despite the ubiquity of these buzzwords, not all bread is created equal. We asked dietitians to tell us what we should really look out for when buying (and eating) our daily bread: We wanted to know whether sprouted grains or sourdough are healthier, since these two types of bread seem to dominate everyday health conversations. Spoiler alert: both have their benefits, and neither will leave you indifferent when it comes to gluten, if that’s a concern for you. Read on to find out more.
- Elizabeth ShawMS, RDN, CPT, Registered Dietitian Nutritionist, Nutrition Authority and Author
- Therese MazzaMPH, RDN, CHES, Registered Dietitian Nutritionist, Chef and Founder of Tea Time With Tree
Buying bread: your health-conscious shortlist
Bread is one of the few foods that can be a source of empty calories or a nutritional staple. “With 90 percent of Americans lacking fiber but exceeding their added sugar intake, I recommend 100 percent whole grain breads with at least 3 grams of fiber and less than 1 gram of added sugar per serving,” says Elizabeth Shaw, MS, RDN, CPT, registered dietitian nutritionist. Theresa Mazza, MPH, RDN, CHES, also a registered dietitian nutritionist, supports the call to focus on fiber and whole grains, noting that whole grain bread can be a great daily option that provides fiber, vitamins and minerals to support overall health. She adds that white and sourdough bread can definitely have their place in a balanced diet, especially if you consider what you eat with the bread.
What about gluten-free bread?
Both experts agree that unless you have celiac disease, a wheat allergy, or a gluten sensitivity, you generally don’t need to avoid gluten in bread. Preparations such as sprouting and fermenting sourdough can help break down some gluten proteins, making them easier to digest. But they won’t make a standard loaf of gluten-free bread.
Sprouted or sourdough: what is the difference?
The two may seem similar, but don’t confuse them. “Sourdough and sprouted describe two different things: how bread is made and how its grains are prepared,” Shaw explains. She explains that sourdough gets its flavor and characteristic tangy flavor from a fermented sourdough starter made from flour and water containing natural yeasts and lactic acid bacteria. Sprouted bread, on the other hand, is made from grains that have started to grow, which can facilitate the absorption of certain nutrients. “A whole sprouted grain contains all three parts, including the bran, germ and endosperm,” she says.
Yes, bread can be both sprouted and sourdough. “Look for 100% whole grain sprouted sourdough bread for win-win nutrition in every bite,” says Shaw. Mazza cautions, however, that these terms alone don’t tell us much about the overall nutritional value of bread, and that ingredient lists and nutrition labels can give us a much clearer picture.
The history of germination
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Think of sprouting as activating a little petri dish in your gut that aids and amplifies your natural digestive process. “As the grains begin to germinate, the enzymes become active and begin to break down certain compounds in the grain,” says Mazza. “One of them is phytic acid, which can interfere with the absorption of minerals like iron and zinc. Reducing phytic acid can make these minerals more available to our bodies.” She notes that sprouting can also change the levels of certain vitamins, antioxidants and other beneficial plant compounds found in bread, although these changes depend on the grain and how it is processed.
Mazza displays a cautious curiosity that does not extend to approval. “Where I think we need to be careful is in assuming that these changes automatically translate into major health benefits,” she says. “We have good evidence that sprouting changes the nutritional composition of grains, but research demonstrating significant long-term benefits for human health is still limited. Sprouted grains can absolutely be a nutritious choice, but I wouldn’t want consumers to feel like they’re missing out on nutrients if they eat traditional whole-grain bread instead.”
The scoop on sourdough
The sourdough fermentation process doesn’t quite give it the probiotic superpowers of yogurt or sauerkraut. “Although sourdough contains live, beneficial microbes, these microbes do not survive the heat of baking,” says Shaw. “But don’t let that deter you. Sourdough can still provide prebiotics, which help feed the beneficial bacteria already living in your gut.” She notes that the fermentation process also offers benefits such as reducing phytic acid and breaking down some starches and proteins in flour, which can make bread easier to digest for some people.
Factors such as fermentation time, leavening, ingredients and technique can also impact the nutritional value of bread. The flour used is especially important: “For more nutritional value in each slice, look for sourdough that is 100 percent whole grain,” says Shaw. “These retain the bran, germ and endosperm of the grain, providing more fiber and a range of vitamins and minerals compared to refined flour.”
Bread Battle: How Do They Compare?
Whole-grain sourdough and whole-grain sprouted bread can be quite similar nutritionally, so it’s worth comparing labels, says Shaw. She explains that a 47-gram slice of whole-wheat sourdough provides 4 grams of protein, 2 grams of fiber, 260 milligrams of sodium and 1 gram of total sugar; while a slightly larger 56-gram serving of sprouted grain bread provides an additional 1 gram each of protein and fiber, with the same amount of sugar and 30 milligrams more sodium. Sprouted breads tend to be smaller and denser per serving, which can impact satiety and overall enjoyment.
When it comes to blood sugar, fiber plays an important role in slowing digestion and promoting a more gradual rise in blood sugar, says Mazza, which gives sprouted bread the advantage. “Sourdough fermentation may also influence blood sugar response, but the research is mixed and we cannot say with certainty that all sourdough breads are better for blood sugar management,” she says. Shaw notes that either bread will benefit from being paired with protein, fiber, and healthy fats to help slow digestion and support a more stable blood sugar response.
Ultimately, you won’t find any food dogma here, although our experts have their favorites. Shaw opts for 100% whole grain sourdough, with germination as a bonus. “Ultimately, the healthiest bread is the one you enjoy as part of a balanced, plant-based diet,” she says. “If white sourdough is your favorite, that’s OK! Pair it with produce, protein, and a healthy fat: think avocado toast topped with a scrambled egg or chickpea puree.”
Mazza agrees. “If we’re comparing sprouted whole grain bread to traditional white sourdough, I would generally give the nutritional advantage to sprouted whole grain bread because of its fiber and nutrient content,” she says. “However, if we compare sprouted wholemeal bread with wholemeal sourdough, the differences become much less significant. And as a chef, I also believe that food should be enjoyable! If you love a crispy piece of sourdough, there is absolutely no reason for you to give it up in search of the perfect bread.” We will toast to that.
Gn Health
