Is Sourdough Healthier? A Nutritionist gives us the facts.

Whilst living through the new modern plague, our first emotional response was to bake bread. The point again rings true… bread really is the meaning of life.

Throughout history, fluffy carbohydrates have always been there for us and there are many reasons why. Not only is sourdough delicious, nutritious and religious, we have built societies around the cultivation of grain (yes I’ve read Sapiens). 

In times of trump and invisible viruses, the staple has offered us something we can control - a sourdough starter. Once only reserved for hipsters, fermenting weird things on your kitchen benchtop has become the new norm. The purpose is to leaven and create that distinct sour flavour. Starters come in all shapes and sizes, some use more liquid to create a fluid silky batter, whilst other doughs are more rustic and stiff. 

Traditionally, leavened bread uses a ‘wild yeast’ and lactic acid bacteria whereby a process of fermentation decreases the pH and dissociates the acid, responsible for imparting a sour note. 

As the pH decreases, so does the glycaemic effect which is why sourdough has been shown to be better for our blood sugar and subsequently our waistlines. 

It is important to understand that not all bread is created equal - 

In comparison to the faster leavened white breads like those ones you get from the supermarket, the fermentation process of sourdough actually improves the overall nutritional profile.

So how is this so? Well this is due to a couple of reasons:

First and foremost, Fermentation increases the bioavailability of minerals such as magnesium, zinc and potassium. As a result, it tends to be lower in a molecule called phytic acid. Phytic acid is actually a naturally occurring ‘anti nutrient’ that may bind to these essential minerals and prevent the body from utilising them to their full potential. 

Phytates are an interesting phenomenon in the fact that they are commonly found in foods such as whole grains, legumes and nuts which are considered good for us. By no means should we cut these foods out, however It seems that a balanced intake of all the food groups seems to be the best for our health. 

An additional benefit of fermentation is that it increases the availability of dietary fibre that is extremely beneficial to our gut microbiome. You may have heard this before but we truly are what we eat. High fibre foods are a necessary food source for the tiny microbes that inhabit our gut. By selecting a bread that has undergone further fermentation, you are not only improving the overall health of your gut, but your overall health. 

Finally, it turns out that proper old school sourdough seems to have a better effect on our blood sugar than that of other breads. Dough ferments using higher quality and coarser ancient grain flour seem to have a lower glycaemic index, meaning we don’t digest it as quickly in comparison to those more refined whiter flours you find in supermarket bread. Switching to a wholemeal or seeded sourdough may prevent the energy crash that generally follows after a big pasta lunch (and too much wine). 

There is something truly wonderful about the combination of simple ingredients like flour, water and salt that form a complex yet humble food we’ve worshiped throughout human history. Baking for the love of slowing down is art in its purest form, reminding us that good things take time. For those who are trying to make healthier choices, bread can really be your friend

Brooke Kelly is a clinical Nutritionist based in Australia with a passion for food.