Why does sourdough bread have a low gi

Researchers believe that sourdough fermentation may modify the structure of carb molecules. The GI is a measure of how a food affects blood sugar. Foods with a lower GI are less likely to produce a spike in blood sugar levels. In addition, the lactic acid bacteria found in the dough produce organic acids during fermentation. Some researchers believe these acids may help delay stomach emptying and prevent a spike in blood sugar in a way similar to vinegar 4 , One study showed that participants who consumed rye bread had a lower spike in insulin levels than those given the same amount of conventional wheat bread Sourdough fermentation produces changes in the bread that may allow for better blood sugar control and improved insulin sensitivity.

Fresh sourdough bread can be made at home from three simple ingredients — water, flour and salt. For complete instructions about how to use your starter to make a loaf of bread, check out this video. Keep in mind that making your sourdough starter will take approximately 3—5 days. Do not rush this process, as the quality of your starter is what will give your dough a good flavor and help it rise. Also, note that you will only use part of the starter to make the bread.

Follow the steps above to make your sourdough starter and first loaf of bread. There are many more recipes available, as well. Sourdough bread is a great alternative to conventional bread. Its lower phytate levels make it more nutritious and easier to digest. Sourdough bread also seems less likely to spike your blood sugar levels, which makes it an option for those monitoring their blood sugar. Just remember that sourdough bread can be made from virtually any type of flour, so opt for a whole grain variety.

Sourdough bread has been touted as a safe option for those who avoid gluten. This article examines whether sourdough bread is suitable if you have…. For people new to veganism, it can be challenging to tell whether a food contains ingredients derived from animal products.

This article tells you how…. Dozens of varieties of bread exist, some of which are more refined than others. Here are the 7 healthiest types of bread. Despite its widespread popularity, bread is often characterized as unhealthy, harmful and fattening. Sarwar N, Gao P, Seshasai SR et al Diabetes mellitus, fasting blood glucose concentration, and risk of vascular disease: a collaborative meta-analysis of prospective studies.

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Eur J Epidemiol — Fardet A New hypotheses for the health-protective mechanisms of whole-grain cereals: what is beyond fibre? Nutr Res Rev — Costabile A, Klinder A, Fava F et al Whole-grain wheat breakfast cereal has a prebiotic effect on the human gut microbiota: a double-blind, placebo-controlled, crossover study. Slavin J Fiber and prebiotics: mechanisms and health benefits. Nutrients — Nutr Metab Download references. The authors acknowledge the assistance of Ms Linda Inverso in editing the manuscript.

You can also search for this author in PubMed Google Scholar. Correspondence to Antonio Capurso. The authors state that accepted principles of ethical and professional conduct have been followed. Springer Nature remains neutral with regard to jurisdictional claims in published maps and institutional affiliations.

Reprints and Permissions. Capurso, A. The Mediterranean way: why elderly people should eat wholewheat sourdough bread—a little known component of the Mediterranean diet and healthy food for elderly adults. Aging Clin Exp Res 32, 1—5 Download citation.

Received : 10 August Accepted : 16 October Published : 13 November Issue Date : January Anyone you share the following link with will be able to read this content:. Sorry, a shareable link is not currently available for this article. Despite its significant carbohydrate content, sourdough bread has a glycemic index of 53 -- making it a low-glycemic-index food.

As with other low GI food, sourdough bread will likely cause a gradual increase in blood sugar levels rather than a spike.

Just because sourdough bread is a low GI food does not mean you should eat it in excess. One regular slice of sourdough bread counts as one grain serving. According to the U. Department of Agriculture, healthy adults should eat between five and eight servings of grains each day -- half of which should be whole grains. If you have been diagnosed with diabetes then the impact of high GI foods is important. Eating low Gi foods regularly will prevent:.

With the help of GI, diabetics can plan ahead. Sourdough bread is great for people who are on a low GI diet! Sourdough bread usually has a GI rating of Sourdough bread also contains fewer carbohydrates. A sourdough goes through a lengthy fermentation process. Here the starch is broken down into sugars which then get used by the yeast and organic acids. The organic acids in sourdough also delay the absorption of sugars into the body.