Sourdough bread is a type of fermented bread made with a natural leavening agent, typically a combination of flour and water, instead of using commercial yeast. This traditional; method of bread-making relies on wild yeast and lactic acid bacteria to ferment the dough. Sourdough's distinctive tangy flavour and chewy texture come from this slow fermentation process. It has a long history, dating back thousands of years, and remains a popular choice today due to its unique taste, and potential health benefits.
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Nutritional Content
The nutritional value can vary depending on the ingredients (e.g., type of flour) and the size of the portion. Below is the approximate nutritional value for one slice (about 56 grams) of sourdough bread:
Nutritional Value (per slice):
Calories: 162 kcal
Carbohydrates: 33 g
Fiber: 1-2 g
Sugars: 0-1 g
Protein: 6 g
Fat: 1-2 g
Saturated Fat: 0.3 g
Sodium: 240 mg
Calcium: 10-30 mg
Iron: 1.5-2 mg
*Source As Per The Food And Drug Administration, USDA
Also Read: Homemade Bread Recipes: Fresh Tasty Loaves Packed With Good Health And Nutrition
Benefits Of Sourdough Bread
Sourdough bread offers several advantages, making it a popular option for health-conscious individuals:
Easier Digestibility
Sourdough bread is easier to digest than regular bread that has been fermented with brewer’s yeast. The lactic acid bacteria and wild yeast present during the fermentation process help neutralize the antinutrients naturally present in grains, which helps the system digest foods made from these grains readily. In addition, sourdough fermentation makes prebiotics, a type of indigestible fibre that feeds the good bacteria in the gut, thus promoting the digestion process and augmenting gut health. Sourdough bread serves as a healthy alternative for people with gluten sensitivities.
Lower Glycemic Index
Sourdough has a low glycemic index compared to regular bread. The addition of this bread type into the diet regimen prevents blood sugar surge and manages diabetes mellitus.
Packed With Nutrients
The fermentation process helps increase the bioavailability of nutrients like folate, iron, magnesium, and antioxidants. This bread serves as a healthy addition to any meal plan.
Gut Health
The lactic acid bacteria in sourdough can have a prebiotic effect, promoting a healthy gut microbiome and combating common digestive woes.
Longer Shelf Life
The natural acid quality of Sourdough bread tends to keep the bread fresh and longer and inhibits growth of mold.
Uses of Sourdough Bread
Sourdough bread is versatile and can be used in various ways:
Its firm, chewy texture makes it an excellent base for both hot and cold sandwiches.
The toast pairs well with any savoury toppings like paneer, eggs, or cheese, as well as sweet options like honey or jam.
Dice sourdough bread, toss it with olive oil and herbs, then bake for crunchy croutons perfect for soups and salads.
Serve sourdough with olive oil, hummus or your favourite dipping sauces.
Stale sourdough bread can be processed into flavourful homemade breadcrumbs for coatings or casseroles.
Also Read: Delicious, Easy Recipes You Can Prepare With Bread
How To Make Sourdough Bread At Home
Making sourdough bread at home requires a bit of patience, but the result is worth the effort. Here's a simple step-by-step process:
How To Make Sourdough Starter
Day 1: In a clean glass jar, mix equal parts flour and water (about 25g each). The mixture will be sticky. Cover the jar with a cloth and secure it with a band. Over the first 24 hours, bubbles will form, turning the mixture into a thinner batter. Once bubbles appear on top, the starter is ready for the next feeding. If left longer, the starter may develop a pinkish, yellowish, or greyish layer on the surface.
Day 2: When the starter is bubbly, add 50g of flour and 50g of water. Stir with a fork until smooth. Cover again with a cloth and allow it to rest for another 12-20 hours. If it becomes bubbly within 12 hours, feed it a second time on Day 2 by adding 50g of the starter, 50g of flour, and 50g of water. Check again after 12 hours.
Day 3: By now, smaller bubbles will have formed, and the starter will feel lighter. Once the bubbles break on the surface, it's time to feed again. Take 50g of the starter and set the rest aside (the discard can be stored in the fridge and used for other recipes). Add 50g of flour and 50g of water to the starter and stir well. Cover with a tight lid. As the process progresses, the time between feeds will shorten, so monitor it closely. You may need to feed it twice on the same day. Always remove 50g of starter before each feeding and discard the rest.
Day 4: The starter may now require two feedings every 12 hours. Continue discarding and feeding with equal amounts of flour and water.
Day 5: At this stage, the starter will be very active and may need three feedings every 8 hours. Watch closely on the progress.
Day 6: If the starter doubles in size within 4 hours and develops larger bubbles, it’s ready. If not, continue feeding it twice or three times a day. To check readiness, do a float test: take a tablespoon of starter and drop it into a bowl of room-temperature water. If it floats, the starter is ready; if it sinks, continue feeding.
Once your starter is ready, you can use it to make bread immediately or store it in the refrigerator. The set starter can be fed once a week to keep it active.
When you want to bake, take the starter out of the fridge, feed it, and use it once it becomes active again. A starter can be stored in the fridge for up to a month without feeding, though weekly feedings are recommended for a stronger, more flavourful starter. A well-maintained starter can last for years, and the longer it’s kept, the richer the flavour becomes.
Ingredients
1 cup of active sourdough starter
2 cups of all-purpose flour
¾ cups of water
1 teaspoon of salt
Method
Feed your sourdough starter with equal parts flour and water for about 4-6 hours before starting to ensure it is active and bubbly.
Take a bowl, and combine the active starter, water, and flour. Stir until it forms a rough dough. Let it rest for 30 minutes.
Add the salt and knead the dough until smooth and elastic.
Cover the dough and let it rise at room temperature for 4-6 hours, or until it has doubled in size. You can also refrigerate it overnight for a slower fermentation and more flavour.
Once risen, gently shape the dough into a round loaf. Place them in a proofing basket or a bowl lined with a cloth.
Let the shaped dough rise for 2-4 hours at room temperature or in the fridge overnight.
Preheat your oven to 450°F (230°C). Transfer the dough to an oven.
With a sharp knife poke the dough to allow for expansion. Bake for 20 minutes with the lid on (if using a Dutch oven), then remove the lid and bake for another 20-25 minutes until golden brown and crusty.
Side Effects Of Sourdough Bread
Though sourdough bread has many benefits, there are a few potential side effects to be aware of:
Although sourdough is easier to digest than regular bread, it still contains gluten. People with celiac disease or severe gluten intolerance should avoid it.
Like all bread, sourdough is still relatively high in carbohydrates, which can spike blood sugar levels in people with diabetes if consumed in large quantities.
The natural acidity of sourdough can be problematic for people with acid reflux or sensitive stomachs, potentially aggravating symptoms.
If sourdough bread is not made properly, over-fermentation can lead to an overly sour taste and potentially bloating or digestive discomfort.
Conclusion
Sourdough bread is a great substitute for conventional bread. Packed with nutrients it is less likely to surge blood sugar levels and easier to digest. However, remember that sourdough bread is not completely gluten-free. Hence people with celiac disease or non-celiac gluten intolerance should avoid sourdough bread made from barley or rye. To reap the many benefits and enjoy the unique aroma, flavour and texture of sourdough bread, try making this bread right away.
( This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Nutritional benefits of sourdoughs: A systematic review
Léa Ribet,1,† Robin Dessalles,2,† Corinne Lesens,1 Nele Brusselaers,3,4,5 and Mickaël Durand-Dubief6,∗
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10103004/
Does sourdough bread provide clinically relevant health benefits?
Vera D’Amico, 1 Michael Gänzle, 2 Lisa Call, 3 Benjamin Zwirzitz, 1 Heinrich Grausgruber, 3 Stefano D’Amico,corresponding author 4 , * and Fred Brouns 5
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10399781/
