So the next time you’re reaching for bread, choose sourdough — it’s wholesome, supports long-term health, and is a simple, satisfying choice your body will genuinely thank you for.
Health and Nutrition
The Bread Diabetics Should Embrace: Sourdough
What is sourdough bread, and why is it so beneficial for diabetics? Here are some facts you'll want to know.
Blood glucose levels: Every diabetic dreads hearing these three words — and for good reasons. A 2008 study comparing the effects of yeast bread versus sourdough bread (made without yeast) on people with diabetes revealed compelling results: participants who ate sourdough showed significantly lower glucose levels than those who consumed yeast-based bread. Even more striking was the insulin response. The surge of insulin typically released after eating conventional yeast bread dropped dramatically when participants switched to sourdough.
So, what exactly is sourdough bread, and why is it so beneficial for diabetics? Sourdough is a simple mixture of flour and water left to ferment naturally over time. Thanks to the wild yeasts and beneficial bacteria present in flour, this fermentation process creates the bread’s signature tangy flavor. This fermented mixture, known as a sourdough starter, replaces the commercial yeast used in standard breads.
Most yeast-based breads contain phytic acid, a compound that blocks the absorption of essential minerals, which can be especially problematic for those with health conditions such as diabetes. Because sourdough relies on natural fermentation rather than added yeast, it significantly slows the release of phytic acid, improving mineral absorption. A study published in Nutrition found that sourdough bread contains 70% less phytic acid than whole wheat flour. As a result, the absorption of minerals such as zinc, magnesium, and iron is much higher in those who consume sourdough.
Research from University College Cork further revealed that sourdough starter helps regulate blood sugar levels, lowers the glycemic index of the bread, and reduces harmful sugars in the bloodstream. The lactic acid produced during sourdough fermentation also plays an important role in helping the body regulate glucose more effectively.
Sourdough bread also supports the absorption of manganese, an essential mineral involved in various bodily functions, including aiding calcium absorption. Poor manganese absorption — often caused by phytic acid — can disrupt calcium balance and may contribute to issues such as calcium loss, arthritis, and type 2 diabetes. Because sourdough contains significantly less phytic acid, it helps enhance manganese uptake in the body.
Additionally, sourdough bread boosts the absorption of selenium, a mineral used by the body to produce selenoproteins — enzymes critical for proper thyroid function. Studies show that sourdough consumption supports thyroid health, reduces inflammation, and may even help prevent arthritis and certain cancers.
