6 benefits of sourdough bread

Sourdough production goes through a fermentation step where microorganisms convert the carbohydrates and gluten in the flour. Sourdough is prepared by mixing flour and water only. However, unlike yeasts that can be used quickly, it takes a few days for the natural microorganisms in it to develop naturally in sourdough.

But once yeast is formed, it can be reused indefinitely as long as it is preserved in true form.

Microorganisms in sourdough affect the aroma and composition of the bread. Various microorganisms are found in the middle of sourdough. These microorganisms come from the flour you use, the air in your kitchen, or your hands (hence your microbiota).


Sourdough bread is heavier and more digestible than conventional bread, which gives it a unique taste. Sourdough also provides a crispier crust. The taste of sourdough bread develops and changes over time. The longer you wait to consume it (but not wait for it to go stale), the better.

Here are the health benefits of sourdough bread.

Low Glycemic Index

The glycemic index is simply the rate at which foods raise blood sugar. The higher the glycemic index of a food, the faster it raises blood sugar, which is undesirable. The glycemic index of sourdough bread is lower than ordinary bread. Sourdough bread has a glycemic index of around 65, while a classic bread has a glycemic index of 95 to 100.

Sourdough bread is therefore more sufficient to prevent type 2 diabetes and maintain weight. This has been confirmed by various studies. Consumption of sourdough rye bread reduces post-meal insulin response and prevents blood sugar fluctuations.

A study on obese or overweight individuals at risk of type 2 diabetes found that blood sugar with sourdough bread ingestion is lower than whole wheat bread: When sourdough bread is eaten, insulin sensitivity becomes more appropriate. Sourdough fermentation increases the amount of resistant starch (not digested by the gut) in bread, which prevents blood sugar fluctuations.

Contains More Vitamins and Minerals

Sourdough bread contains more vitamin C, B1, B2, K and folate than a regular white bread.

Sourdough bread provides more minerals, including magnesium, phosphorus, zinc, selenium. Lactic acid bacteria in sourdough produce lactic acid, which increases the solubility of magnesium and phosphorus, and supports the acidification of the environment.

Increases Mineral Absorption

Whole wheat flours contain phytic acid, which combines with minerals to form insoluble compounds and prevent the absorption of these minerals. During the preparation of sourdough bread, phytic acid is broken down by yeast enzymes and lactic acid bacteria. Sourdough bread is more effective at digesting phytic acid and therefore increases the absorption of minerals. Phytic acid, when taken too much, causes the loss of calcium and magnesium, causing demineralization of the body. Individuals with osteoporosis or magnesium deficiency should especially prefer sourdough bread. The more time you give the dough to rise thanks to sourdough, the more digestible the bread will be.

If you knead your sourdough bread dough by hand, you will also protect the gluten network that protects the starch molecules, thus helping to keep the glycemic index lower.

In addition, sourdough bread is digested more conveniently by those with irritable bowel syndrome.

Stays Fresh for a Long Time

When sourdough bread is prepared with very light kneading, it can be stored in the middle of 4 to 5 days, and this is also a sign that it has a good glycemic index. Homemade sourdough bread lasts much longer than white bread.

Easy to Digest

White bread can cause digestive difficulties in some cases. This is because of starch and gluten, which are made up of long molecular chains that the stomach has trouble digesting. Sourdough bacteria, feeding on starch, convert these molecules into glucose and sucrose, which are more easily absorbed by the body.

Natural sourdough produces enzymes (proteases) that facilitate digestion during fermentation and enable people who are particularly sensitive to gluten to consume bread. Natural sourdough bread is much easier to digest.

Maintains Weight

Sourdough reduces the glycemic index of bread. This increases the body’s ability to use the carbohydrates contained in bread instead of storing it as fat. Sourdough bread, although not less caloric than white bread, is better used by the body. Therefore, it is one of the foods that should be preferred in weight control.


To make your sourdough, mix flour with some water, choose rye or whole wheat flour, preferably organic. For example, you can start with 25 ml of water and 25 g of flour. Allow the mixture to ferment at room temperature to a layer in the middle of 20 to 25°C. Add some flour and water every day (for example, 25 mL of water and 25 g of flour). To avoid having too much sourdough in time, you can remove some (for example, half) of the sourdough. Depending on the ambient temperature, your sourdough will be ready after about five days. It foams, increases in volume, creates bubbles and gives a nice fragrance.

You can use some of your sourdough to make bread and store the rest in the refrigerator for weeks. You will need to refresh your sourdough before using it again. Add some water and flour and start the fermentation again at room temperature for at least a day.

Apart from bread, you can also use sour dough to make pancakes, cakes and pizza dough.