Are you on a weight loss journey and looking to improve your gut health? Look no further than sourdough bread! This ancient bread-making technique has gained popularity in recent years for its unique flavour and potential health benefits.
In this article, I’ll explore how sourdough bread can support your weight loss goals while enhancing your gut health. I’ll address common concerns, such as gluten content, calorie count, its relationship with diabetes, and why it is a healthier alternative to ultra-processed bread.
Let’s dive in!
1. Sourdough Bread is a Fermented Food
Sourdough bread is known for its distinctive taste and chewy texture. But what makes it different from regular bread?
The secret lies in the fermentation process. Sourdough is made by combining flour and water, then allowing natural yeasts and bacteria to interact with the mixture over an extended period. This fermentation process produces lactic acid, which gives sourdough its tangy flavour and contributes to its potential health benefits.
2. Sourdough Bread Contains Gluten but is Low FODMAP
Does sourdough bread have gluten? Yes. For those with gluten sensitivities or celiac disease, the gluten content in bread can be a concern. Sourdough bread is not suitable for those with coeliac disease or non-coeliac gluten sensitivity.
However, if you are sensitive to wheat, but are not bound to a strict gluten-free diet, sourdough is a great option. The lengthy fermentation process breaks down some of the fructans – these are the carbohydrates responsible for many peoples’ wheat intolerance & bloating after eating too much bread.
In this way sourdough bread is suitable for those controlling Irritable Bowel Syndrome (IBS) symptoms with a low FODMAP diet. 100% spelt sourdough bread is low FODMAP, and is available from Celtic Bakers and Waitrose.
Do you get bloating, diarrhoea, or pain after eating bread, or other products with wheat in? 1% of the UK population live with coeliac disease, many are undiagnosed. Diagnosis can be made by having a blood test (coeliac screen) with your GP.
I often see clients in my 1:1 dietetic clinics that are unable to reintroduce gluten into their diet for the required 6 weeks prior to a coeliac screen to get an accurate result. An alternative solution is to get a DNA test to reveal if you are predisposed to coeliac disease or not.
Read more about this in my blog Food Intolerance DNA Tests, Solid Science or Complete Woo?, or book a free 15 min chat to discuss my services.
3. Sourdough Bread is Lower in Calories
If you’re watching your calorie intake, sourdough bread can be a smart choice. Compared to some other bread varieties, sourdough generally has a lower calorie count. How many calories in a slice of sourdough bread? A typical slice of sourdough bread contains around 120-140 calories.
However, it’s essential to be mindful of portion sizes, as calories can add up quickly when enjoying sandwiches or toast with multiple slices.
4. Sourdough Bread is a Healthy Alternative to Ultra-Processed Bread
When it comes to choosing bread for weight loss and gut health, sourdough stands out as a healthy alternative to ultra-processed bread. Unlike highly refined and processed bread, which often contains additives, preservatives, and high levels of sugar and unhealthy fats, sourdough bread is made with simple ingredients: flour, water, and naturally occurring yeast and bacteria.
Ultra-processed bread often lacks the nutrients found in sourdough bread. The fermentation process in sourdough enhances the bioavailability of essential vitamins and minerals, making them more accessible to your body.
Ideally your sourdough bread will either be home-made – if you have the time – or from an artisan bakery. Even in-store bakery loaves often contain additives, which may drive over-consumption and have negative effects on our gut bacteria.
5. Sourdough Bread could aid Weight Loss
Incorporating sourdough bread into your weight loss journey can offer several advantages:
- Firstly, its low-calorie content allows you to enjoy a satisfying portion without derailing your progress.
- Secondly, the fermentation process in sourdough bread enhances its nutritional profile. The bacteria involved in fermentation may aid in the breakdown and absorption of nutrients, potentially supporting a healthy metabolism.
- Thirdly, sourdough bread has a low glycaemic index (GI) of 54 (compared to regular white bread with a GI of 71). This means it does not raise blood sugar levels as much, reducing insulin produced and therefore aiding weight loss.
The ideal balance of macronutrients differs from person to person, so the ideal amount of sourdough bread for one person will be different to the next. We also all differ in our blood sugar response to carbohydrates depending on our genetics.
To read more about how genetic testing can help reveal the best diet for weight loss read my blog DNA testing for weight loss, does it work?.
6. Diabetes Control Could Improve with Sourdough Bread
Maintaining stable blood sugar levels is crucial for individuals with diabetes. Sourdough bread’s unique characteristics may be beneficial in this regard. The lactic acid produced during fermentation can help slow down the digestion process, resulting in a slower release of glucose into the bloodstream. This slower absorption of carbohydrates may contribute to more stable blood sugar levels compared to highly processed bread.
Conclusion:
When it comes to weight loss and gut health, sourdough bread can be a valuable addition to your dietary plan. While not gluten-free, sourdough bread’s fermentation process may make it easier to digest for some individuals. With its lower calorie count and potential benefits for blood sugar regulation, sourdough bread offers a delicious and healthier alternative to regular bread.
Remember, moderation and portion control are key to achieving your weight loss goals. So go ahead, savour the tangy delight of sourdough bread while nourishing your body and improving your gut health.
We’re all built differently according to the DNA we inherit from our parents. This means sourdough bread will affect one person differently to the next. To get your DNA tested book in for a free 15 min discovery call to find out more.
