Since oats are highly nutritious and linked to a number of health benefits, oat bread can be a healthy choice. Oat bread is typically made from a combination of oats, whole-wheat flour, yeast, water, and salt. One slice (46 grams) of whole-wheat bread contains ( 18):įrom 100% whole-wheat flour is higher in fiber, vitamins, and minerals than Look for breads that have 100% whole-wheat or whole-grain flour listed as their first ingredient and do not sneak unnecessary ingredients, such as added sugars or vegetable oils. However, it’s important to note that many manufacturers label breads “whole wheat” so that they appear healthier, even when they mostly consist of refined flour. Whole grains have been linked to numerous health benefits, including a decreased risk of type 2 diabetes, heart disease, and certain cancers ( 16, 17). That’s why whole grains, including whole wheat, are higher in fiber and considered more nutritious than refined grains, which have been processed to remove the bran and germ. The bran and germ also contain protein, fat, vitamins, minerals, and beneficial plant compounds, while the endosperm is mostly starch ( 15). The bran, which is the hard, outer layer, is high in fiber ( 15).
Whole grains keep the entire grain intact, including the germ, endosperm, and bran. Through a fermentation process that boosts its digestibility, improves theĪvailability of certain nutrients, and lowers its blood sugar effects. One slice (47 grams) of whole-wheat sourdough gives ( 14): While each provides the benefits associated with fermentation, whole-wheat sourdough has more fiber, iron, and other nutrients ( 13, 14).
Sourdough can be made with both whole-wheat and white flours. This is because the bacteria in sourdough may help decrease the rate at which starch is digested, making this bread less likely to cause a big spike in blood sugar ( 11, 12). Getting enough of each promotes good gut health and digestion ( 10).įinally, sourdough bread is thought to have a low glycemic index (GI), a measure of the impact a food has on blood sugar ( 11). Probiotics are healthy bacteria found in your body and certain foods, whereas prebiotics are non-digestible fibers that feed these bacteria. Sourdough may also be easier to digest than other breads, possibly due to its prebiotics, as well as the probiotics created during the fermentation process ( 8). One study found that sourdough fermentation helped decrease phytate content by over 50% compared to using conventional yeast ( 9). Sourdough is made through a fermentation process that relies on naturally occurring yeast and bacteria to make the bread rise ( 8).įermentation helps reduce the number of phytates, also known as phytic acid, that bind to certain minerals and impair their absorption ( 9). Whole grains are high in fiber, vitamins, and minerals, and may have less of an The amount and availability of certain nutrients. One slice (34 grams) of Ezekiel 4:9 Sprouted Whole-Grain Bread offers ( 7):
As such, they’re more filling than more refined breads ( 6). Plus, most sprouted breads are high in fiber and protein.
Therefore, sprouted grains do not increase blood sugar as much as other grains, making them a good choice for people with diabetes or reduced blood sugar control ( 5). What’s more, this process breaks down some of the starch in grains and decreases carb content. Studies reveal that sprouting also increases grains’ antioxidants while decreasing antinutrients, or compounds that bind to minerals like iron and block their absorption ( 3, 4). One study found that pita bread made with 50% sprouted wheat flour had over 3 times as much folate, a vitamin critical for converting food into energy, than pita made without sprouted wheat flour ( 2). Sprouting has been shown to increase the amount and availability of certain nutrients ( 1). Sprouted bread is made from whole grains that have started to sprout from exposure to heat and moisture.
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