The best healthy sourdough alternatives contain nutrients like fiber and protein. Varieties, such as whole wheat and flaxseed bread, are nutritious choices.
Sprouted breads use grains that have been soaked in water until they begin to grow a sprout—after that, the sprouted grains are drained, ground up, and used to make bread.
The sprouting process lowers the glycemic index of the bread and makes it easier to digest—you can think of it as being “pre-digested,” said Charlotte Abbate, MS, CNS, CDN, a certified dietitian nutritionist.
Sprouted breads are a smart option for those looking for blood sugar-friendly alternatives to refined carbs, like white bread.
Multigrain breads, such as those made with grains and seeds, are higher in protein and fiber than refined breads, like white bread.
“The high fiber and protein content of multigrain bread helps slow down digestion, promoting feelings of fullness and better blood sugar responses,” said Jones.
Kelly Jones MS, RD, CSSD, board-certified sports dietitian, recommends choosing multigrain breads that have good amounts of protein and fiber, and lower amounts of sugar and added sugar.
Oat bread is bread made from oats, which are a good source of fiber, including a type of soluble fiber called beta-glucan.
Beta-glucan blocks cholesterol absorption in the digestive tract and increases its excretion through the stool, which helps lower cholesterol levels.
Eating more oat products, like oat bread, may improve blood lipid levels and may also lower blood sugar, body weight, and blood pressure, all of which can benefit heart health.
Whole wheat bread is made from whole wheat flour, which contains the entire wheat kernel, including the germ, the endosperm, and the bran. The bran and the germ contain important nutrients, such as fiber, iron, and B vitamins.
This makes whole wheat bread higher in nutrients, like protein and fiber, than refined white bread, which is made from refined grains that have had their germ and bran removed.
Quinoa bread is made with quinoa, a high-protein, gluten-free pseudocereal. Quinoa provides 8 grams of protein per cup and is also high in fiber.
Protein and fiber help you feel full after eating and can also support healthy blood sugar levels by slowing the release of sugar into the bloodstream.
Flaxseeds are high in important nutrients like fiber, copper, magnesium, and selenium.
A two-tablespoon serving of whole flaxseeds provides 5.6 grams of fiber, which can support digestive health by encouraging regular and comfortable bowel movements and promoting the growth of beneficial bacteria in the digestive tract.
Try adding flaxseed to your homemade breads to boost their nutrient content, or choose breads made with flaxseeds when shopping at the grocery store.
If you’re following a grain-free diet, like the paleo diet, you’ll want to choose grain-free breads, such as almond flour bread.
Almond flour is a good source of fiber and protein, naturally gluten-free, and safe for grain-free diets. It is also low in carbohydrates and rich in vitamins and minerals, like vitamin E and magnesium.
Almond flour bread is easy to make at home, and can also be purchased pre-made at the grocery store.
Sourdough is made through a fermentation process that involves naturally occurring yeasts and lactic acid bacteria, which results in a tangy-tasting, chewy bread.
“The fermentation process allows for easier digestion for some individuals with gluten sensitivity, as well as a slightly better blood sugar response than white bread,” said Jones.
The fermentation process used to make sourdough produces lactic acid and acetic acid, which slow the absorption of starch in the digestive tract, resulting in a slower rise in blood sugar.
The fermentation process that sourdough undergoes lowers levels of gluten and increases the bioavailability of certain nutrients, like iron.
Sourdough has also been shown to have lower levels of phytates, tannins, trypsin inhibitors, and fermentable oligo-, di-, mono-saccharides, and polyols (FODMAPs).
These compounds known to cause digestive issues in many people, such as those with irritable bowel syndrome (IBS). Because of this, sourdough may be easier to digest and trigger fewer gastrointestinal symptoms than commercially leavened bread.
