Does Sourdough Bread Help People With Diabetes?

There is a wide variety of bread available, some of which may be more or less nutritious than the others. Highly processed white bread is bad for everyone, but it’s especially bad for diabetics.

Whole grain breads, especially those made with sourdough, which is fermented slowly over a long period of time, are high in fibre and include easily absorbed micronutrients.

Sourdough Bread and Diabetes

Sourdough bread may be beneficial for people with diabetes or those who are at risk of getting the disease. Research indicates that eating sourdough is not only a great way to maintain a balanced diet, but it may also help control blood sugar levels and offer other advantages, all of which are crucial for treating diabetes.

Because whole grain breads contain insoluble fibre that the human gut is unable to absorb, they play a crucial function in preserving a healthy microbiota in the stomach.

A diverse range of resilient bacteria in the human gut is linked to better health. The insoluble fibre provides food for these microbes. They support healthy digestion and a robust immune system.

Eating whole grain sourdough bread or sprouted grain bread can lessen the likelihood of blood sugar spikes. Both the immune system and the digestive system may benefit from the fermentation and fibre in sourdough.

In combination with a diet high in whole, unprocessed plant foods, sourdough may slow down the body’s absorption of carbohydrates.

Read Also: How to Consume Almonds if You Have Diabetes

What is Sourdough Bread?

Traditionally, sourdough is made by mixing flour and water, then letting the mixture sit in the air for a while until good bacteria start to proliferate.

The fermentation process, which is how sourdough bread is usually made and gives it its unique look, is responsible for both the bread’s acidic flavour and its perforated interior.

Bacteria and wild yeast break down the natural sugars in flour to produce carbon dioxide and lactic acid as byproducts.

These gases lead the bread to become slightly more fluffy and to be covered in holes. Sourdough’s distinctive “sour” flavour is also a result of this lactic acid.

Compared to other breads, sourdough

It’s a common misperception that bread contains a lot of fibre. Unfortunately, most bread is infamously low in fibre and high in carbohydrates, which makes it a bad option for diabetics looking to stabilise their blood sugar levels. For this reason, it is not advised for those with diabetes to consume bread.

When it comes to keeping your digestive system in good working order, eating sourdough bread is going to be the best option. The fermentation of sourdough contributes to the growth of beneficial bacteria in the stomach, which facilitates digestion and may influence the body’s response to blood sugar.

Additionally, compared to other bread varieties, sourdough has a lower glycemic index, ranging from 48 to 66, whereas some other bread varieties have an index as high as 75.

Because sourdough contains a high concentration of minerals including manganese, selenium, and iron, it is also seen to be a nutritious substitute. Sourdough has some of these micronutrients, but foods like salmon, leafy green veggies, and clean meats that won’t spike your blood sugar can provide you with even more.

Regular bread is made using conventional yeast; however, baker’s yeast yields bread that is softer and sweeter in flavour. The process of making sourdough releases nutrients and breaks down considerably more slowly than that of a normal fast-acting yeast.

It is thought that consuming sourdough bread causes a more gradual rise in blood sugar levels than consuming white or wheat bread because part of the natural sugar in the flour is eaten during the fermenting process.

Diabetes and sourdough bread

The research on sourdough has yielded varying results about its impact on insulin and blood sugar levels. Researchers found that when adult volunteers with impaired glucose tolerance had sourdough bread for supper, their blood glucose and insulin levels were much lower than when they had regular bread baked with baker’s yeast for lunch.

Research has shown that sourdough bread causes a greater insulin response than non-sourdough bread that is offered as a placebo over a 180-minute period following a meal. The effects of sourdough bread on sensations of fullness and appetite suppression were not substantially different from those of the placebo bread, even when compared.

Sourdough wholemeal wheat bread was linked to the lowest postprandial glucose and insulin response among the four types of bread that were assessed in another study: white wheat bread, wholemeal wheat bread, sourdough wholemeal bread, and wholemeal bread made with xylanase.

In summary

Each loaf of bread is distinct. A bread’s composition can be changed by the type of grain used, how it is processed, how the dough is created, and how it is baked, all of which can affect how our bodies metabolise bread products.

This may have an effect on how quickly the bread passes through our digestive systems after we consume it and how our bodies process and assimilate the carbs.

The most common grain used to make sourdough is wheat, which is fermented with wild yeasts and lactic acid bacteria. At this point, the bacteria are breaking down the grain and producing lactic acid as a byproduct.

Because of its fermentation process, sourdough bread has a larger amount of lactic acid and a lower proportion of simple carbohydrates than other types of bread.

Sourdough bread is far healthier than regular bread, especially for diabetics who are following a low-carb diet to better control their blood sugar.

The resurgence of sourdough bread has a strong rationale. It’s packed with good carbohydrates, protein, and fibre, as well as important elements like iron and folate.

It can aid in the digestive process, lower the risk of chronic illness, and even encourage good lifestyle choices. Whether you make your own or buy it from a neighbourhood bakery, you may profit from the savoury qualities of sourdough bread by serving it on your menu.