The Bread Diabetics Should Embrace: Sourdough

Blood glucose levels.

Every diabetic dreads hearing these words, and for good reason. A study conducted in 2008 compared the effects of consuming yeast bread versus sourdough bread (without yeast) on people with diabetes, revealing fascinating results: the glucose levels in those consuming sourdough were significantly lower than in those eating yeast bread.

Furthermore, the insulin hormone released in high amounts when conventional yeast bread is consumed dramatically decreased after eating sourdough.

So, what is sourdough bread, and why is it so good for diabetics? Here are some important facts you should know:

Sourdough is a mixture of flour and water left to ferment over time thanks to the natural yeasts in the flour, giving it its signature tangy taste. This mixture, known as "sourdough starter," often replaces regular baking yeast found in other breads.

Sourdough Bread and Phytic Acid

Most breads made with regular yeast contain phytic acid – an acid that inhibits the absorption of essential minerals. This can be detrimental to those with health conditions, such as diabetes.

Since sourdough doesn't contain additional yeast, it slows the release of phytic acid into the body, enhancing mineral absorption.

Another study published in Nutrition magazine found that phytic acid levels in sourdough bread were 70% lower than in whole wheat flour. Furthermore, the absorption of minerals like zinc, magnesium, and even iron is higher in those consuming sourdough bread.

Sourdough Bread and Diabetes

Research at University College Cork showed that sourdough starter significantly contributes to blood sugar level regulation, reduces the glycemic value of the bread itself, and eliminates harmful sugars from the bloodstream.

The researchers also discovered that lactic acid, which results from sourdough fermentation, aids in the body's regulation of blood glucose levels.

Sourdough Bread and Manganese

Manganese is a crucial mineral responsible, among other things, for enhancing calcium absorption in the body.

When manganese is not adequately absorbed (due to phytic acid, for instance), it can delay manganese absorption, potentially leading to issues like calcium loss, arthritis, and type 2 diabetes.

Sourdough Bread and Selenium

The body contains special enzymes called selenoproteins, which contribute, among other duties, to the stable and proper functioning of the thyroid gland. Studies have proven that sourdough bread assists in selenium absorption, maintains thyroid health, and prevents arthritis and even cancer.