What happens when you eat sourdough bread for breakfast (and the best ways to do it)

It’s always exciting to switch up your breakfast routine every now and then. Trying different foods can increase your enjoyment, not to mention your health. As stated by nutritionist Beth Czerwony cleveland clinictrying new foods can give you variety because it "not only makes your daily routine more exciting and new—it may also provide impressive nutritional benefits." If you add it to your breakfast With yeast bread, this is certainly true, as yeast is generally easier to digest and can process sugars more easily than other types of bread.

However, first let’s take a broad look at sourdough. Although sourdough bread has been around for thousands of years, it has gained a lot of public attention during the coronavirus pandemic. Stuck at home and craving a hobby, many people have discovered the beauty and simplicity of baking sourdough bread.

Of course, that was then and it is now. But what makes yeast an enduring darling of home bakers and health advocates is the way it rose to prominence. Unlike other leavened breads, sourdough uses natural "wild" starter cultures rather than baker’s yeast. Online MD Explain that a starter contains only two ingredients: flour and water. When processed correctly in the right proportions, a mixture of flour and water creates bacteria and fermentation. In just a few days, the starter can be the catalyst for a loaf of tangy, earthy sourdough bread that’s just begging to be on your morning menu.

Clearly, starter is the key to great sourdough. This is also a bit surprising. As an article in 2020 American Society for Microbiology It’s worth noting that each starter is slightly different, depending on the type of flour used, water available, the geographic region where the starter is made, and even the gender of the baker. In fact, researchers were able to identify more than 70 yeast species when examining sourdough starter samples. This means your starter can produce sourdough bread with signature characteristics that are unique to you and your kitchen.

However, starter cultures and their bacterial preparations do more than just encourage fermentation, they can also give your bread a unique aroma and taste. as pointed out Sama Kulabis a licensed and registered dietitian nutritionist who simultaneously produces beneficial lactic acid bacteria during the fermentation process of sourdough bread dough. Lactic acid helps transform the finished bread into something more friendly to those with gluten sensitivities.

"During the process, some of the gluten is broken down, making it (yeast bread) more digestible for many people," Kulab said. "Additionally, slow fermentation helps break down starch and fiber, making them more accessible to good bacteria in the gut, supporting better digestion and gut health."

This means that if you don’t eat toast or a breakfast sandwich made with white bread raised with baker’s yeast, you may find that sourdough bread is a better friend for your gut. While Samar Kullab warns that sourdough is not a prebiotic, she points out that it can still provide prebiotic-type benefits.

“While the probiotics produced by fermentation are destroyed during the baking process, the prebiotics (non-living fibers and compounds that provide nutrients to the good bacteria in the gut) remain intact,” Kullab outlines. @chicago.dietitian On TikTok. "The yeast-making process creates resistant starch and fiber that act as prebiotics and support the growth of good gut bacteria (probiotics)." But it’s not just your gut that makes sourdough interesting. The same may be true for your blood sugar levels, since sourdough bread has a lower glycemic index than other types of bread. Therefore, it’s less likely to cause your sugar to spiral out of control.

How low is sourdough on the glycemic index? An article from 2022 nutrition today Sourdough has a glycemic index of 54. according to mayo clinica value low enough to qualify sourdough as a low-glycemic food. Therefore, you’re less likely to have a blood sugar spike when you eat it after waking up, which can be helpful if you’re watching your blood sugar because of lifestyle goals or a health condition.

Like what you hear and want to invite sourdough for breakfast? If you’re already eating bread, you can swap it out for an equal amount of sourdough. Or, you can get creative and try some yeast recipes. Samar Kullab, for example, likes to bake a slice of sourdough and top it with a layer of avocado, flaky sea salt, mozzarella, a drizzle of honey and a pinch of crushed red pepper.

Another option is sweet and salty fig toast. It’s pretty simple: Just slather the sourdough with soft cheese and add some fresh fig slices. However, feel free to use any yeast you like. (Any time, since it’s equally appealing at snack time, lunch, and dinner.)

If you find that you enjoy eating sourdough every day, consider purchasing sourdough made from whole wheat flour for a nutritional boost of fiber. Or, keep an open mind and try making sourdough in the kitchen. All you need is bread and water to start your starter – and as your starter develops (which may take a week or more), the reward for your patience is waking up to fresh, crusty bread . bread machine or oven.