The Importance of Choosing the Right Bread 

 

A Mediterranean diet is an eating plan that includes plant-based foods and healthy fats. It restricts saturated and trans fat and refined carbohydrates. The diet encourages people to consume healthy unsaturated fat, including omega-3 fatty acids. Due to its nutritional value, bread is consumed more commonly in the Mediterranean diet. 

Role of Whole Grains in the Mediterranean Diet

Whole Grains are staples and cornerstones of the Mediterranean diet. They provide essential nutrients and dietary fibre that contribute to overall health. According to the NHS, adults' recommended dietary fibre intake should be 30 g daily. For younger adults, 

• 2 to 5 year-olds: 15g of fibre a day
• 5 to 11 year-olds: 20g
• 11 to 16 year-olds: 25g

Refined grains, as opposed to whole grains, are not recommended in a Mediterranean diet due to their lack of fibre and nutrients. The Nutrition Reviews published in Oxford Academic highlighted that the high consumption of refined grains may be associated with certain types of cancer.

Comparison and Glycemic Index of Sourdough vs White Bread

Sourdough is made from natural fermentation and is more digestible than regular bread. It is a healthy alternative to white bread because white bread is made with refined white flour, in which the bran and germ are removed, resulting in lower fibre content. 

The fermentation in sourdough uses flour and water that contain wild yeasts and bacteria rather than the commercial yeast used in white bread. According to the American Journal of Clinical Nutrition, white bread has a glycemic index of 70 compared to sourdough, which has only 53. A higher glycemic index means blood sugar levels quickly rise after eating, which may cause a sudden spike in blood sugar. 

 

In a Mediterranean diet, it is essential to choose the right bread to achieve sustainable health goals. The selection of bread not only maintains dietary principles but is also beneficial for digestive and heart health. 

According to the Dietary Guidelines for Americans, people should consume between 45% and 65% of their daily calories from carbohydrates, which aligns with the macronutrient composition of the Mediterranean diet. For instance, if an individual needs 2,000 calories daily, about 900 to 1,300 calories should come from carbohydrates.

The Benefits of Sourdough for Digestibility 

Sourdough is beneficial for gut health and supports digestion. It is made through a fermentation process using lactic acid bacteria and wild yeast. It provides prebiotics, which feed beneficial bacteria in the stomach. Lactic acid, produced by the Lactobacilli bacteria, breaks down gluten and ferments the sourdough to support gut health and facilitate digestion. 

Additionally, several anti-nutrients are broken down during the fermentation process, which increases the bioavailability of nutrients. Yeast fermentation also helps produce vitamin B and minerals in sourdough.

Sourdough is prebiotic because it contains fibre, which feeds "good" bacteria in the intestine. The fermentation process also provides probiotics, or healthy bacteria, that aid in digestion. The sourdough made by lactic acid produces the phytase enzyme, essential for ‘predigesting' the phytic acid throughout the fermentation process. It neutralises the effects of phytic acid and helps digest bread. The fermentation process breaks down certain antinutrients, making vitamins and minerals more bioavailable, such as iron and zinc. 

By limiting consumption of some fermentable carbs, a low FODMAP diet can assist people with Irritable Bowel Syndrome (IBS) because some foods cause symptoms to worsen, in managing their symptoms. If you compare sourdough bread to traditional bread, the fermentation process naturally lowers FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). It is beneficial for gut health and reduces IBS symptoms. A study published in Grain & Oil Science and Technology also reported that the natural fermentation process reduces FODMAPs by at least 30%, due to sourdough bread with less unbound glucose and fermentable carbohydrates. 

Similarly, another study published in the Journal of Cereal Science concluded that bread containing lactic acid during sourdough fermentation or added directly can lower the postprandial glucose and insulin responses in humans. The research also concluded that by causing interactions between the gluten and starch, adding lactic acid to bread slows down the pace at which starch is digested. Thus, a lower starch bioavailability seemed to be a need for the presence of lactic acid during starch gelatinisation.

 

A meta-analysis published in PubMed highlighted that sourdough is effective in reducing postprandial glycemia. Because of its fermenting process, sourdough bread has a lower glycaemic index (GI) than conventional, yeasted breads. Sourdough potentially leads to a slower and more gradual rise in blood sugar levels, which is beneficial for blood sugar regulation.

Which is more digestible—sourdough or commercial yeast breads?
Sourdough, with its long fermentation process, is more digestible than commercial yeast breads due to its greater bioavailability of nutrients. The digestion in sourdough is due to the fermentation, which allows the breakdown of gluten and phytic acid, making it easy to digest and giving the flavour of a tangy profile. 

3. Key Selection Criteria for Sourdough Breads 

The quality of the ingredients and the fermentation process are essential when selecting sourdough bread. Below are some standards for choosing high-quality sourdough bread.

Wholesome Whole Grain Content:

One of the most essential factors in choosing sourdough breads should be their whole grain content. Sourdough bread must comply with the United States Department of Agriculture (USDA) guidelines on 100% whole grain, which ensures that every slice is nutritionally valuable in both fibre and nutrients and does not lack any essential components. 

For example, Izzio Lucky 7 Multigrain Bread, crafted with seven grains, contains a remarkable 5 grams of fibre per slice. The USDA's commitment to nutritional value is also explained on the website of USDA Whole Grains.

Minimal Ingredients:

Another factor to consider when choosing sourdough bread is to choose one with minimal and wholesome ingredients such as flour, water, salt, spelt and rye. Superior sourdough breads avoid additives like added sugar or dough conditioners that may disrupt the nutritional profile of sourdough and its taste. 

For example, Trader Joe's Sprouted Wheat Sourdough is ideal, as it has only three ingredients. Sourdough's minimal ingredients ensure the authenticity of clean and unprocessed foods. 

Authentic Fermentation Process

The essential process of sourdough is its fermentation duration, which can range from 12 to 24 hours. It ensures greater flavour depth, improved digestibility, and nutrient availability. 

A research study published in the Journal of Food Chemistry highlighted that a long fermentation process increased the quality of bread. People should be aware of certain ingredients, such as “sourdough flavouring” or vinegar, added to them, as they spoil the traditional fermenting process.  

Low Sodium Content of Sourdough

A nutritious sourdough bread should also follow essential dietary practices with low sodium levels. The AHA recommends choosing whole grains and products that contain at least 51% whole grains rather than refined grains. Each slice of sourdough should contain adequate amounts of fibre and protein and moderate calorie levels for a healthy, balanced diet. 

The American Heart Association also recommends that whole-grain bread provide at least 3 grammes of fiber per slice for proper heart function and bowel movements.

Non-GMO Certifications

Certifications like non-GMO and organic labels show quality and authenticity. However, these certifications are optional as the diet focuses on whole food consumption. They ensure that the bread is made without genetically modified organisms and synthetic pesticides, meeting the principles of the Mediterranean diet. 

Experts who follow the Mediterranean lifestyle highlighted that whole-grain sourdough breads with non-GMO certifications contain better nutrients for this lifestyle.

Thus, consuming whole-grain bread offers many health benefits in the Mediterranean diet. A research study published in PubMed also highlighted that the regular intake of whole-grain cereals lowers the risk factors of non-communicable chronic diseases and improves overall health.

4. Recommended Sourdough Brands for the Mediterranean Diet 

Choose brands that make their sourdough bread with whole grains, such as whole wheat, spelt, or rye, and have been approved for third-party lab testing to align with a Mediterranean diet. 

Izzio Lucky 7 Multigrain Sourdough:

The sourdough from Izzio Lucky 7 Multigrain is well-known for its nutritional benefits. 2.5 ounces of multigrain sourdough provides 28g carbohydrates, 5 g fibre, and proteins. Made from natural ingredients with minimal processing, it gives 18% dietary fibre, 13% sodium, and 7% iron for the daily value. It is best consumed with sprouted grains for enhanced bioavailability of nutrients. 

Trader Joe’s Sprouted Wheat Sourdough:

Trader Joe’s sourdough with a combination of sprouted wheat offers extra benefits, including enhanced nutrient density and improved digestibility. Sprouting adds more amino acids and vitamins, and sourdough fermentation partially degrades gluten (unsafe for celiac disease) and phytates, making it easier to digest and absorb minerals.

One slice of Trader Joe’s sprouted wheat sourdough bread contains 14g total carbs, 12g net carbs, 0g fat, 7g protein, 2 g fibre, and 90 kcals. It is an affordable option for the Mediterranean diet and has various health benefits and nutritional profiles.

 

Considerations for selecting sourdough:

It is essential to consider various factors while buying sourdough. Always choose sourdough bread from reputable brands for enhanced quality and authenticity. When selecting sourdough, consider factors like flour type, fermentation time, desired flavour profile, and dietary requirements (including gluten sensitivity).

• Local Bakery Options:

Experts recommend purchasing sourdough from a local bakery, as they are familiar with traditional fermentation techniques. You can also ask the bakers about the duration of fermentation, like, ‘How long is the fermentation?’ The normal duration of bread alone for fermentation is 24 hours, depending on factors like temperature, hydration, and starter strength.

Which sourdough should be avoided?

Avoid sourdough bread made with additives, baker’s yeast, or chemical-raising agents. Some brands also use enriched flour, or malted barley, to enhance its flavour, colour and fermentation rate. It is recommended to avoid sourdough that includes additives and preservatives.

The American Heart Association (AHA) also reported that 100% whole wheat bread is a good source of fibre. About one slice of sourdough bread provides around 12% of the daily recommended fibre intake.

5. Incorporating Sourdough into Mediterranean Diet Meal Ideas 

Sourdough is a healthy option to incorporate into a Mediterranean diet. It focuses on whole grains, natural ingredients, and healthy fats, which align with diet compatibility.

Easy meal ideas

You can easily add sourdough to your Mediterranean diet in the following ways:

• Use wheat flour or grains rather than processed white flour.
• Consume olive oil and nuts as a primary fat option to align with the principles of the Mediterranean diet. 
• Replace natural sweeteners with refined sugars, including real maple syrup, honey, or fruit.
• Limit eggs and use chickpea flour as a substitute.
• Use plant-based products in a Mediterranean diet to reduce dairy intake.
• Use salt sparingly.
• Spice it up. Weight loss is linked to spices such as ginger, cinnamon, and turmeric (to name a few).
• Use sourdough instead of yeast, which may be easier on the digestive system.

The delicious combination of sourdough bread includes the following meal ideas:

• Hot Honey Parmesan & Asiago Sourdough Bread
• White Chocolate & Almonds Sourdough
• Honey Butter & Cinnamon Sourdough
• Sourdough with olive oil, Mediterranean vegetables, and lean proteins.
• Italian Seasoning & Parmesan Sourdough 
• Caramelized Onions & Cheddar Cheese
• Sourdough wraps, sandwiches, and salads. (Creative Mediterranean recipes)

Portion control and tips to balance sourdough 

To consume sourdough in low-calorie meals, limit it to one to two slices per meal, make it smaller, and eat it with lean protein and various vegetables.

Portion Control Tips:

• Mindful Eating: Pay attention to hunger and fullness and eat slowly to savour your food. 
• Smaller Plates and Bowls: Eat foods on smaller plates and bowls to reduce portion size visually.
• Pre-Portion Meals: Divide meals into boxes before eating them to avoid overeating, such as breakfast, lunch, and dinner.
• Use a Plate as a Guide: Fill half your plate with non-starchy vegetables, a quarter with protein, and a quarter with carbohydrates. 
• Drink Water Before Meals: Drinking water before meals can help you feel full and reduce your overall food intake. 
• Read food labels: Familiarise yourself with serving sizes to make informed choices.

How to Balance Sourdough in Low-Calorie Meals

If you want to follow a healthy diet, you should only eat one to two slices of sourdough bread at a meal. Below are some tips to balance sourdough in low-calorie meals.

• Sourdough Bread: Sourdough bread can be part of a healthy, low-calorie diet if eaten in moderation. 
• Choose thinner slices: If you want to monitor calorie intake and maintain your weight, choose smaller slices of sourdough bread. 
• Pair with Lean Protein: For a balanced and satisfying meal, pair bread with lean protein sources like fish, chicken, or beans. 
• Load up on vegetables: Add a variety of vegetables to your plate and sourdough as a side dish. 
• Consider Whole Grains: Sourdough made with whole grains ensures valuable nutrients in a diet.
• Limit other sources of carbohydrates: If you are consuming sourdough, avoid eating other carb-heavy foods like pasta or rice.
• Add variety: You can also consume sourdough as part of Mediterranean-inspired breakfasts like avocado toast with tomatoes.

• Make a Healthy Meal Option: Pair sourdough with spreads like hummus and tahini to make a healthy meal option.

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Tips for Purchasing Quality Sourdough 

It is essential to buy high-quality sourdough bread from an artisan bakery. Always check grocery store labels and choose sourdough with sprouted grains made with minimal additives and preservatives. These are some tips to purchase high-quality sourdough from the market. 

• Label Decoding: Always check the label before buying sourdough, as it is 100% whole grain vs. multigrain. "100% whole grain" shows that all the grain ingredients are whole grains, while "multigrain" indicates a product contains multiple types of grains, some refined ones. Choose 100% whole-grain bread, as real sourdough does not contain additives, including oil, milk, corn, and dough conditioners. 
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• Where to buy: For fresh and flavourful sourdough bread, always choose from the farmer’s market rather than the freezer section, as it is free from additives and preservatives. 

• Price vs quality: Buy middle-grade sourdough and avoid cheap shortcuts to get premium-quality sourdough at affordable rates.

• Freezing tips: Freezing sourdough bread is a great way to preserve freshness and consume it anytime. The NIH also highlighted general food safety tips for freezing food. Proper food freezing requires your freezer to maintain a temperature of 0°F (or -18°C) or lower. Cool food entirely before freezing, wrap food tightly to prevent freezer burn and freeze food quickly to maintain quality. Furthermore, avoid shelf-stable sourdough, as it likely contains preservatives.

Sourdough Serving Suggestions 

Sourdough with various servings enhances the flavour and nutritional profile of Mediterranean recipes. 

• Sourdough paired with olive oil, oil tapenade, and a blend of olives gives a flavourful taste for dip vs. spread bread. Balsamic vinegar also serves as a flavourful appetiser and ensures polyphenol benefits, giving the crunchiest taste with the compliment of tomato sweetness with sourdough.
• Sourdough Panzanella is a traditional Tuscan salad with ripe tomatoes, cucumbers, red onions, and vinaigrette to give a chunk of stale sourdough bread. It gave a flavourful and satisfying salad when sourdough bread soaked up the dressing with tomato juices or whole-grain bruschetta. 
• Pita sourdough bread can also be used as a substitute in Greek-style sandwiches, ensuring a similar texture, easy filling, and a flavourful taste.
• To control portion size in the Mediterranean diet, it is recommended to consume 1-2 slices per day, aligning with the principles of the Mediterranean diet pyramid. 

The NIH highlighted that one tablespoon of olive oil contains 14 grams of fat, which are heart-healthy monounsaturated fats that lower the risk of heart disease.

Fermentation Process of Sourdough: The Key to Health Benefits 

Wild yeasts naturally occur on bread, in the air, and in sourdough starters. The carbohydrates in the sourdough are broken down through the fermentation process by the wild yeast, which then makes alcohol and carbon dioxide gas (CO₂). The release of CO₂ in the dough helps make the bread's airy structure. Sourdough bread with wild yeast and bacteria is better than commercial baker's yeast bread. Sourdough bread provides prebiotics and has a lower pH than regular bread because the Lactobacillus bacteria produce organic acids.  Thus, sourdough bread gives a desirable sour taste, preserves the shelf life, and improves gut health. 

Moreover, choosing the right dough is important for health benefits. People can pick it up from local bakeries and artisans, which specialise in traditional sourdough and provide authentic guarantees. You can also bake your sourdough with a DIY approach at home. Also, check the ingredient list of sourdough labels, as it can help consumers make an informed purchase.

Is Sourdough Bread Always a Healthier Choice? 

Sourdough bread is a healthier choice for a Mediterranean diet.  provides many health benefits compared to other breads, such as white, whole wheat, and processed. Sourdough natural fermentation with starter, yeast and bacteria gives potential health benefits over chemical-lavened bread. It is easier to digest, richer in nutrients, supports blood sugar levels, promotes gut health, is free from additives, and has a superior flavour and texture. As sourdough has a lower GI than other bread varieties, it is ideal to consume to manage blood sugar levels.

Despite its benefits, sourdough may not be suitable for everyone, especially those with celiac disease, gluten intolerance, or those who find the fermentation flavour challenging. It is a common misconception that sourdough always provides health benefits. It is true, but it contains gluten and beneficial bacteria that might not suit gluten-intolerant people.

A study published in the PubMed Journal in 2023 highlighted sourdough bread's beneficial effects in reducing inflammation. The research concluded that sourdough fermentation improved spelt's nutritional and functional qualities. This means that spelt could be a valuable ingredient for making functional foods and a key product for controlling high blood pressure and inflammatory bowel conditions. 

Can You Eat Sourdough Bread on a Low-Carb or Keto Diet? 

Standard sourdough bread is high in carbohydrates and generally not considered keto-friendly. However, there are some options for sourdough bread for diet compatibility to consume in a low-carb diet. 

• To make sourdough suitable for low-carb and ketogenic diets, use low-carb traditional grain flour or focus on fermentation to reduce the glycaemic index (GI).
• Portion size is very important when eating sourdough on a low-carb diet. Even small amounts can add up quickly, as bread is high in carbohydrates. 
• The carbohydrate content in sourdough bread varies, as shown in the table below.
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• Fibre in a low-carb diet helps moderate the impact of carbohydrates in sourdough bread. Thus, it is essential to learn about sourdough bread because some contain a lot of fibre. It is a beneficial way to eat sourdough bread while following a low-carb diet.
• Keto-friendly sourdough bread can be made using low-carb flour like almond or coconut flour.

The Healthline also highlighted the breakdown of nutrients in sourdough bread as one medium slice of sourdough bread made with white flour and weighing approximately 2 ounces (59 grams) contains 

• Calories: 188
• Carbs: 37 grams
• Fiber: 2 grams
• Protein: 8 grams
• Fat: 1 gram
• Selenium: 32% of the Daily Value (DV)
• Folate: 21% of the DV
• Thiamine: 21% of the DV
• Niacin: 20% of the DV
• Riboflavin: 17% of the DV
• Manganese: 15% of the DV
• Iron: 13% of the DV
• Copper: 10% of the DV

Frequently Asked Questions

Does sourdough bread spike blood sugar?

Due to its low glycaemic index, sourdough may reduce spikes or lower glycemic response, but individual responses vary.

How does sourdough support heart health?

The fermentation process boosts the fiber content and makes sourdough bread healthier for the heart. The fiber and polyphenols present in sourdough make it easier for the body to absorb nutrients like magnesium and potassium and stabilises blood sugar levels.

Is sourdough allowed in a low-carb Mediterranean diet?

On a Mediterranean diet, bread can be made from whole wheat, whole grains, sprouts, or sourdough. However, portion sizes must be modified in low-carb Mediterranean diets.