7 Expert-Recommended Breads That Are Just as Nutritious as Sourdough

Sourdough is a tangy, fermented bread that not only tantalizes your taste buds but also comes with numerous health benefits, such as improved digestibility and enhanced nutrient bioavailability. While sourdough is a fantastic choice, it’s important to explore a variety of other breads that integrate seamlessly into a healthy diet.

Here are some nutritious alternatives to sourdough that could complement your meals:

1. Sprouted Bread

   Sprouted breads are created from sprouted grains, legumes, and seeds, making them easier to digest.

   “Sprouted breads are considered ‘pre-digested,’ which makes them easier on the digestive system,” says Charlotte Abbate, MS, CNS, CDN, a Certified Dietitian Nutritionist.

   The sprouting process reduces antinutrient compounds like phytic acid, enhancing the absorption of minerals such as iron and zinc.

   Benefits:

   • Lower glycemic index (GI) for better blood sugar control.
   • Improved nutrient accessibility.
2. Multigrain Bread

   Multigrain bread, crafted from various grains and seeds, packs a higher protein and fiber punch than refined breads.

   “This bread provides 5 grams of protein and 4 grams of fiber per slice, along with just 1 gram of sugar from organic fruit juices,” recommends Kelly Jones, MS, RD, CSSD.

   The combination of fiber and protein promotes satiety and can help maintain healthy blood sugar levels.

3. Oat Bread

   Oat bread is rich in fiber, particularly beta-glucan, which has cholesterol-lowering properties.

   Consuming oat products like oat bread can improve blood lipid profiles and provide additional cardiovascular benefits.

4. Whole Wheat Bread

   This bread is made from whole wheat flour, retaining all parts of the wheat kernel.

   “This bread contains 5 grams of protein [per slice] along with 2 grams of fiber and only one gram of sugar,” shares Jones.

   Whole wheat bread is nutrient-dense, containing fiber, iron, and B vitamins crucial for overall health.

5. Quinoa Bread

   Quinoa bread, made from quinoa, is high in protein and gluten-free.

   It is an excellent option for those looking to increase their fiber intake, helping to regulate blood sugar levels.

6. Flaxseed Bread

   Rich in fiber and essential nutrients, flaxseeds support digestive health.

   A two-tablespoon serving of whole flaxseeds delivers 5.6 grams of fiber, promoting a healthy gut.

   Consider adding flaxseed to your homemade bread for a nutrient boost or look for commercially available options that include flaxseeds.

7. Almond Flour Bread

   For those on a grain-free diet, almond flour bread is a great choice.

   This option is low in carbohydrates and rich in vitamins and minerals like vitamin E and magnesium.

   Almond flour bread can be easily made at home or found ready-made in stores.

What Makes Sourdough Healthy?

Sourdough is created through a fermentation process involving natural yeasts and lactic acid bacteria. This process has several health advantages:

• Easier Digestion: The fermentation process can help those with gluten sensitivities.
• Better Blood Sugar Response: Sourdough leads to a slower rise in blood sugar levels compared to white bread.
• Enhanced Nutrient Availability: The fermentation reduces gluten levels and increases the bioavailability of nutrients like iron.

Sourdough is also lower in phytates, tannins, and other compounds that can cause digestive discomfort, making it a favorable option for individuals with digestive issues like irritable bowel syndrome (IBS).

A Quick Review

While sourdough bread is indeed a healthy choice, it’s essential to consider other nutritious options. Sprouted bread, multigrain bread, oat bread, whole wheat bread, quinoa bread, flaxseed bread, and almond flour bread provide various health benefits and delicious alternatives to sourdough.