sourdough bread and butter
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What Is Sourdough?

Many breads use baker's yeast to leaven the dough, or make it rise. But sourdough begins with a starter, a fermented mixture of flour and water. When flour and water are mixed together and left to sit, wild yeasts and bacteria from the flour -- as well as from your kitchen and your hands -- start to feed on the natural sugars in the flour.  Usually, the only other ingredients are flour, water, and salt.

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lactobacillus bacteria
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What Makes It Unique?

Sourdough made with white flour has a complex flavor, a crispy crust, and a light, chewy texture. This is thanks to microbes like lactic acid bacteria in the starter.  It also has a longer shelf life than other types of bread. Plus, the microbes give sourdough some unique health benefits and help you absorb nutrients better.

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sourdough bread label
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It's Rich In Vitamins and Minerals

Sourdough packs a hefty nutritional punch. You may be surprised to learn that a slice of it provides a hefty dose of B vitamins like folate, niacin, thiamin, and riboflavin. Sourdough is also rich in the minerals iron, manganese, and selenium.

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minerals
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Sourdough Is Healthier Than Yeast Bread

If you're comparing nutrients, sourdough made with white flour isn't much different from regular white bread. But because it's fermented, sourdough has some unique health properties. For one thing, your body absorbs more of the minerals in sourdough, like iron and selenium. That's because fermentation breaks down phytic acid, a compound that blocks nutrient absorption.

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digestive tract
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It’s Easier to Digest

Research has shown that people digest sourdough bread more easily than breads made with baker's yeast. Sourdough also helps people feel satisfied faster than baker's yeast breads. The lactic acid in sourdough can help break down gluten. This might make it easier for people with gluten sensitivity to enjoy the bread.

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blood test
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It Can Help with Blood Sugar Control

One small human study found that people who ate sourdough bread had a significantly lower blood sugar spike after 30 minutes, compared to people who ate bread made with baker's yeast. This could be because sourdough has more resistant starch, which takes longer to digest.

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heart health
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It's Heart-Healthy

Sourdough fermentation boosts the number of polyphenols in flour. Polyphenols are plant compounds that may help fight conditions like cancer, heart disease, type 2 diabetes, and Alzheimer's.

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sourdough rye
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Is Sourdough Gluten-Free?

No, sourdough isn't gluten-free unless it's made with gluten-free flour. But the typical flours used in baking -- like all-purpose flour and bread flour – have gluten. 

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jar of sourdough starter
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Making Your Own Starter

To make sourdough starter, you'll mix equal parts flour and filtered water in a glass jar and leave it on your counter for a couple of days. Then you'll remove some of it, put it into a new jar, and "feed" it with more flour and water. You'll continue to feed your starter and watch for signs of microbial activity, like bubbling and changes in height, texture, and smell. After a couple of weeks, your starter should be ready to bake with.

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jar of sourdough starter liquid
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When To Toss Your Starter

Surprisingly enough, gray, brown, or black liquid on the top of your sourdough starter isn't cause for concern. It's called "hooch," and it means that you need to feed your starter. But you'll definitely want to throw away your starter if you notice mold (which will look unmistakably fuzzy) or bad bacteria (usually seen as a pink or orange tint or streak).

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loaf of whole wheat sourdough
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Make It Even Healthier

To boost the nutrition of your sourdough even more, make or buy a whole-wheat version. You'll get more fiber, B vitamins, and minerals like potassium. You can also try it made with other grains, like rye or spelt. Just keep in mind that the more of these flours in the bread, the denser it will be, with less height and fewer air pockets.

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Sources | Medically Reviewed on 03/19/2021 Reviewed by Brunilda Nazario, MD on March 19, 2021

IMAGES PROVIDED BY:

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SOURCES:

 

Serious Eats: "The Science of Sourdough Starters," "Sourdough Starter Recipe."

 

Foods: "Sourdough-Based Biotechnologies for the Production of Gluten-Free Foods."

 

Scientific American: "The Science of Sourdough: How Microbes Enabled a Pandemic Pastime."

 

Kitchn: "How To Make Sourdough Bread," "How Do I Know If It’s Dead? And Other Sourdough Starter Questions, Answered."

 

Cooking Light: "How Healthy Is Sourdough Bread, Exactly?"

 

King Arthur Baking Company: "Sourdough starter troubleshooting," "Gluten-Free Sourdough Starter," "Producing an open crumb in sourdough bread."

 

Bon Appetit: "What's the Difference Between Bread Flour, All-Purpose Flour, Cake Flour, and Pastry Flour? (Phew!)"

 

Journal of Agricultural and Food Chemistry: "Moderate decrease of pH by sourdough fermentation is sufficient to reduce phytate content of whole wheat flour through endogenous phytase activity."

 

Nutrients: "Sourdough Fermented Breads are More Digestible than Those Started with Baker’s Yeast Alone: An In Vivo Challenge Dissecting Distinct Gastrointestinal Responses."

 

European Food Research and Technology: "Use of selected sourdough lactic acid bacteria to hydrolyze wheat and rye proteins responsible for cereal allergy."

 

Acta Diabetologica: "Sourdough-leavened bread improves postprandial glucose and insulin plasma levels in subjects with impaired glucose tolerance."

 

The British Journal of Nutrition: "Use of sourdough lactobacilli and oat fibre to decrease the glycaemic index of white wheat bread."

 

Journal of Food Science: "The Impact of Sourdough Fermentation on Non-Nutritive Compounds and Antioxidant Activities of Flours from Different Phaseolus Vulgaris L. Genotypes."

 

Frontiers in Nutrition: "The Role of Polyphenols in Human Health and Food Systems: A Mini-Review."

 

Mayo Clinic: "Whole grains: Hearty options for a healthy diet."

 

USDA FoodData Central: “Sourdough,” “White Bread.”

 

Reviewed by Brunilda Nazario, MD on March 19, 2021

This tool does not provide medical advice. See additional information.

THIS TOOL DOES NOT PROVIDE MEDICAL ADVICE. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional medical advice in seeking treatment because of something you have read on the WebMD Site. If you think you may have a medical emergency, immediately call your doctor or dial 911.