Sourdough Bread
SOURDOUGH. That kinda tangy, kinda chewy, chrunchy-crusted delicious bread that is very unlike most of the commercial breads we are used to. Let’s review why this particular breed of bread is special, and why it is better for you than other store-bought breads!
Before we dive in, let’s start by saying that everyone’s bodies and digestion are different. Some people can’t tolerate wheat. Others are on low-carbohydrate diets. Some need to keep their yeast consumption to a minimum. If you are unsure if incorporating sourdough into your diet is right for you, talk to your naturopath about it!
But back to sourdough. On the surface, it might not seem that special. Macronutrient-wise, it’s more or less comparable to a regular slice of white bread. It has about the same amount of calories, carbohydrates and fiber as white bread, although it is lower in sugar, and slightly higher in protein. Don’t let this fool you into thinking that eating a slice of white bread is the same as eating a slice of sourdough, however!
Manufactured white bread is usually made with sugar (needed for the yeast to propagate, but extra is added for taste), canola oil (pro-inflammatory, often full of chemical solvents…just all around awful), and dried, preserved yeast to leaven the dough. Commercial yeast (usually Saccharomyces cerevisiae, or "sugar-eating fungus") is used as a matter of convenience and profitability. With commercial yeast, manufacturers can make a lot of bread very quickly. So quickly, in fact, that the dough is hardly fermented.
Sourdough bread, on the other hand, is usually made with no sweeteners or oils. It takes longer to digest than most other breads, helping to stabilize blood sugar levels. It often contains mostly whole-wheat flour and water, and its secret ingredient: live yeast cultures, which is what gives it that tangy flavor. Not only does using live yeast change the flavor, but it also means the bread stays fresh after being baked much longer than factory baked bread and doesn’t require any extra preservatives to ward off mold. The dough also goes through a more complete fermentation cycle, which creates lactic acid.
Before we talk more about lactic acid, let’s get a bit of background information about phytic acid. Bran, the hard outer layer of cereal grains, is an integral part of whole grains, and is often a byproduct of refined grains. Seeds store phosphorous in bran in the form of phytic acid. While phytic acid is necessary for plant life, in humans, it can cause digestive discomfort and bloating. Phytic acid also inhibits enzymes, which are needed for the breakdown of proteins and starch in the stomach. Furthermore, phytic acid molecules bind with other minerals, such as calcium, magnesium, iron and zinc, making these micronutrients unavailable to us. Luckily, the wild yeast and lactobacillus (a “friendly” bacteria) in sourdough release enzymes that break down phytic acid, essentially “pre-digesting” the flour for us. In fact, the long, slow fermentation that gives sourdough its characteristic sourness can reduce phytates by up to 90%, releasing the micronutrients bound in the bran.
Remember that even though sourdough is considered a “health food”, that does not mean that downing an entire loaf in one sitting is healthful. Moderation, as always, is key since sourdough bread is still well…bread! If you’re going to eat a slice of bread with your next meal, consider making the switch from the sugary, preservative-full, packaged version to the tangy, crunchy on the outside, soft and chewy on the inside sourdough. Even better, learn how to make your own! An advantage of making your own bread (besides the fun hobby of baking) is that you know exactly what is going into the food you are making.
Below are a few resources that I used when I was first getting into bread making. Happy baking!
Sourdough starter guides:
https://www.kingarthurflour.com/recipes/sourdough-starter-recipe
https://www.sourdoughhome.com/index.php?content=hooch
Bread recipes:
https://zerowastechef.com/2015/09/17/sourdough-bread/
