If you’re living with diabetes, there’s lots of misinformation floating around about which foods are good or bad for the disease. One food that has elicited controversy in recent years is sourdough bread. So, the question is, is sourdough bread good for diabetes? Some argue that the fermentation process in sourdough bread is good for those with diabetes, while others claim that it can still spike blood sugar levels.
First, we should always remember that not all breads are the same when it comes to diabetes. Sugar-sweetened foods such as traditional white bread generally increase our blood sugar levels rapidly, which is not good for diabetics.
At the same time, sourdough bread production involves a combination of the fermentation process, which can decrease the bread’s glycemic index.
The SOURDOUGH SCHOOL states that sourdough bread causes improved glycemic levels and insulin compared to white bread. This perhaps means that taking sourdough bread means the carbohydrate uptake will be slow from the fermentation process and thus control blood sugar levels.
What is Sourdough Bread?
Sourdough bread is different from the conventional bread you get on the shelf. It is made using just three simple ingredients: flour, water, and salt. The process of fermentation during which the natural wild yeast and lactic acid bacteria interact with the dough, is one of the reasons it is good for diabetes.
What Makes Sourdough Bread Different from Other Breads?
This bread has a different texture from the usual one. But what separates sourdough from all of these choices? Let’s break it down.
One aspect is the use of fermentation, and there is another method that is used: Sourdough bread is prepared using wild yeast and bacteria that are in the starter culture. While regular bread is made with commercial yeast.
Another difference is that the fermentation makes it easier for our stomachs to digest. The wild yeast and bacteria help the fermentation process to digest the gluten and some other proteins in the dough.
But this makes sourdough perfect for people with gluten intolerance since even the slightest amount of gluten has no chance of passing through the starter culture.
Sourdough also requires more fermentation time; hence, it allows more flavors to develop. This leads to having a little deeper taste than the normal bread available in the market today.
The other difference is in the texture. Sourdough is chewy and has a thick crust due to the fermentation. The term ‘ regular’ used for this type of bread means that it often has a smoother surface and is less dense.
Nutritional Profile of Sourdough Bread
People with diabetes eat sourdough due to the following reasons:
Fiber
These breads are full of fiber, especially if it’s from whole grain. The fiber in the sourdough bread does slow down the rate at which sugar gets into the bloodstream, which regulates blood sugar levels. It also increases insulin sensitivity, which will be good for those suffering from type 2 diabetes.
Contains Phytic acid
Gluten and phytic acid are also present in sourdough bread, and through the fermentation process, gluten is reduced and phytic acid is neutralized so that minerals such as calcium, magnesium, and iron are readily absorbed.
In addition, the fermentations also generate probiotics, which are good microbes for the digestive system. Even if the beneficial bacteria do not survive during baking, the fermented sourdough has great effects on the regulation of blood sugar levels in our body and the improvement of our gut health.
Finally, lactic acid bacteria present in sourdough bread produce anti-inflammatory antioxidants for inflammation and oxidative stress for diabetes, among them. These antioxidants may also lower the chances of cardiovascular diseases.
Is Sourdough Bread Good For Diabetes?
Yes, people with diabetes can eat sourdough bread. Below are the benefits of sourdough bread for diabetes:
1. Lower Glycemic Index
Sourdough bread has numerous benefits for people with diabetes because it contains fewer calories and is less glycemic as compared to the other types of bread. This means it results in a slower rise in blood sugar levels, something diabetics need to regulate their condition properly.
2. Improves blood sugar control
A study shows that by choosing sourdough bread instead of normal bread, diabetic people have better blood glucose regulation. Another aspect is that sourdough bread is digested slower to release the same amount of glucose as soft bread and prevents drastic changes in blood sugar levels.
3. Better Insulin Sensitivity
Sourdough bread also contains live bacteria and enzymes, which can certainly be beneficial to diabetics to increase insulin sensitivity. This could create improved efficiency of insulin within the body; hence the easy control of sugar levels in the body.
4. Increases Nutrient Absorption
Probiotic fermentation in sourdough bread lowers the phytate content, hence making it easier for the body to have an easier time in the absorption of some essential nutrients present in carbohydrates and proteins. This can be especially useful for people with diabetes, as it has general beneficial effects on a person’s health.
5. Gut Health
Lactic acid bacteria from the live cultures contained in sourdough bread have also been linked to improved gut health as well as blood sugar control and improved insulin sensitivity among diabetic patients. The consumption of sourdough bread helps improve gut health and could significantly improve diabetes care.
6. Reduces Inflammation
Such inflammation is well-known among diabetics and may play a role in complications arising from the disease. Sourdough bread also has some nutrients that are anti-inflammatory when consumed and can improve the general health status of individuals with diabetes.
| Amount Per Daily Value % |
| Calories 289 |
| Total Fat 1.8 |
| Cholesterol 0 mg
0% Sodium 513 mg 21% Potassium 128 mg 3% Total Carbohydrate 56 g 18% Dietary fiber 2.4 g 9% Sugar 2.6 g Protein 12 g 24% |
Source: USDA
Read also: Best Snacks for Diabetics: Healthy and Delicious Options for Blood Sugar Management
How to make sourdough bread for diabetics
If you’re diabetic but not sure if your diet will raise your blood sugar levels, here are a few tips on how to do this:
- To make your sourdough bread, avoid white flour as it has a high glycemic index; rather, use whole-grain flour. Whole grain flour is a rich source of fiber, and it takes time to release the sugar into the bloodstream.
- When preparing your sourdough starter, ensure you use whole-grain flour and warm water. Allow the starter to ferment for at least 24 hours before using it in your bread-making process. This slow fermentation process helps break down carbohydrates in the flour, which makes it easier for diabetics to eat.
- When kneading the dough, do not overuse the flour. The dough must be soft but not too wet. This helps make your bread have the correct texture and does not end up hard.
- When your dough is done, divide it put it in a loaf pan, and allow it to rise for a few hours. Finally, wait for your sourdough bread to cool down to room temperature before slicing it. It tastes best with some healthy fats, such as avocado or nut butter, on top to counter the carb impact and prevent the sugar rush.
Read also: Is Popcorn Bad For Diabetics?
Best Sourdough Bread for Diabetes
Here are the best sourdough bread options for individuals with diabetes, based on their ingredients, glycemic index, and nutritional profile:
1. Whole Wheat Sourdough Bread
Sourdough whole wheat is one of the best options you can take when you are a diabetic patient. It is made from whole wheat flour; it contains more fiber, vitamins, and minerals than bread produced from refined flour.
It also makes it an outstanding food for the fermentation process, which reduces its glycemic index even further for people with diabetes.
2. Rye Sourdough Bread
Rye flour is also good for diabetics; it contains less gluten and has a lower glycemic index than wheat flour though.
3. Multigrain Sourdough Bread
Multigrain sourdough bread includes a blend of grains, including oats, barley, and spelt, wherein all the grains are whole. These grains contain numerous nutrients and fiber that regulate blood glucose levels.
4. Sprouted grain
These are prepared from germinated grains and legumes, and the grains used include wheat, barley, beans, and lentils. They are a better source of grains than traditional grains since they have a low glycemic index and contain additional protein and fiber.
Whole grain bread, particularly sourdough bread, is recommended for diabetics because it does not affect the body’s blood sugar level like the other loaves of bread. This means that it will not lead to any level of high blood sugar shock as most people may think.
Fermentation also enhances the process of nutrient absorption and digestion and may help enhance the gut health of the human body. Those who suffer from diabetes should elect to include only sourdough bread in their diet as opposed to the normal white or whole grain bread.
According to health benefits, a standard portion of sourdough bread provides about 50 grams of carbohydrates. Make a carbohydrate count and be sure that the portion of bread you eat does not exceed your carbohydrate intake for the day.
In addition, combine with protein and healthy fats. It is recommended to eat sourdough bread with proteins or other kinds of fat so that it won’t raise blood glucose levels.
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