Sourdough vs Whole Wheat Bread: Which is Healthier?

Bread is one of the most widely consumed foods in the world, and for good reason. It’s a versatile and convenient staple that can be enjoyed at any time of the day. However, with so many different types of bread available, it can be difficult to know which one is the healthiest option.

Two of the most popular and widely consumed types of bread are sourdough and whole wheat bread. While both types of bread have their own unique characteristics and benefits, they are often compared against each other in terms of their nutritional value and health benefits.

In this article, we’ll take a closer look at the differences between sourdough bread and whole wheat bread, and evaluate their respective nutritional profiles. We’ll explore the benefits of each type of bread, including their potential impact on blood sugar levels, mineral availability, fiber content, and more. And let’s start this by looking at the numbers.

Nutritional Values of Sourdough Bread and Whole Wheat Compared

Let’s start by looking at the numbers and see which one is healthier.

Overall, the two bread types are quite similar. There are small differences between the two of them, but overall they are more or less the same.

But this table, doesn’t explain too much, and overall, it doesn’t do justice to either bread. As both of them have so many different benefits that can’t be noticed by simply looking at the table. So let’s discuss the benefits of each type of bread.

The Benefits of Sourdough Bread

Sourdough bread has been around for centuries, and its popularity has been on the rise in recent years due to its unique taste and health benefits. Made from a mixture of flour and water that has been allowed to ferment, sourdough bread offers a range of benefits that set it apart from other types of bread. In this article, we will explore the benefits of sourdough bread and why you should consider adding it to your diet.

Contains Probiotics

One of the main benefits of sourdough bread is that it contains probiotics. Probiotics are live microorganisms that are beneficial to your gut health. They help to improve the balance of good and bad bacteria in your gut, which can have a positive impact on your overall health. Sourdough bread contains Lactobacillus, a type of probiotic that has been shown to improve digestion and boost the immune system.

Low in Sugar and Gluten

Another benefit of sourdough bread is that it is low in sugar and gluten. Sourdough bread is made through a slow fermentation process, which breaks down the gluten in the flour. This makes it easier to digest for those with gluten sensitivities. Additionally, sourdough bread is lower in sugar than other types of bread, which can be beneficial for those looking to reduce their sugar intake.

Gut-Friendly Benefits

Sourdough bread also offers a range of gut-friendly benefits. The probiotics in sourdough bread can help to improve digestion and reduce inflammation in the gut. Additionally, the lactic acid produced during the fermentation process can help to reduce the growth of harmful bacteria in the gut. This can be particularly beneficial for those with digestive issues such as irritable bowel syndrome (IBS).

Low Glycemic Index

Sourdough bread also has a low glycemic index (GI), which means it causes a slower and more gradual increase in blood sugar levels. This is due to the slow fermentation process, which converts some of the carbohydrates in the bread into organic acids. This can be beneficial for those with diabetes or those looking to manage their blood sugar levels.

Increased Mineral Absorption

The fermentation process used to make sourdough bread can also increase mineral absorption. Phytic acid, which is found in grains and inhibits the absorption of minerals such as iron, calcium, and zinc, is broken down during the fermentation process. This means that the minerals in the bread are more easily absorbed by the body, which can help to improve overall health.

Contains Resistant Starch

Finally, sourdough bread contains resistant starch, which is a type of carbohydrate that is resistant to digestion in the small intestine. Resistant starch can help to improve insulin sensitivity, reduce inflammation, and promote healthy gut bacteria. It is also associated with a lower risk of chronic diseases such as diabetes and heart disease.

The Benefits of Whole Wheat Bread

Whole wheat bread is a popular and nutritious food that has been enjoyed for centuries. Made from whole grains that include the bran, germ, and endosperm, whole wheat bread offers a range of health benefits that make it a valuable addition to any diet. 

Higher Fiber Content

Whole wheat bread is an excellent source of dietary fiber. Fiber is an essential nutrient that plays a crucial role in maintaining digestive health. A diet high in fiber can help to regulate bowel movements, lower cholesterol levels, and reduce the risk of developing heart disease. Whole wheat bread contains more fiber than other types of bread, making it a healthier option for those looking to increase their fiber intake. Eating whole wheat bread regularly can help you to meet your daily fiber needs and improve your overall health.

Low Glycemic Index

Whole wheat bread has a low glycemic index, which means it does not cause a significant increase in blood sugar levels. This makes it an excellent option for people with diabetes or those looking to maintain stable blood sugar levels. Eating foods with a low glycemic index can help to control cravings and reduce the risk of developing type 2 diabetes. Choosing whole wheat bread over white bread can help to keep blood sugar levels stable and provide sustained energy throughout the day.

Improved Digestion

Whole wheat bread is rich in fiber, which can help to improve digestion and promote regular bowel movements. The fiber in whole wheat bread adds bulk to the stool, making it easier to pass through the digestive tract. This can help to prevent constipation and other digestive issues. Additionally, whole wheat bread contains prebiotics, which are indigestible fibers that help to promote the growth of beneficial bacteria in the gut. Eating whole wheat bread regularly can help to improve digestive health and support overall well-being.

Rich in B Vitamins

Whole wheat bread is an excellent source of B vitamins, which play a crucial role in maintaining good health. B vitamins are essential for the proper functioning of the nervous system, energy metabolism, and the production of red blood cells. Whole wheat bread contains several B vitamins, including thiamin, niacin, and folate. Eating whole wheat bread regularly can help to ensure that you are getting enough of these important vitamins and support optimal health.

Here are some of the most important B vitamins found in whole wheat bread, and what they do.

Vitamin B1 – Thiamin –  required for our bodies to properly use carbohydrates.

Vitamin B2 – Riboflavin – needed for healthy development of the skin, brain function, blood cells, and the digestive lining.

Vitamin B3 – Niacin –  good for general overall health.

Vitamin B9 – Folic Acid – needed for making healthy new cells in the body.

Rich in Minerals

Whole wheat bread is also a rich source of minerals, including iron, zinc, and magnesium. These minerals are essential for many important bodily functions, including the formation of red blood cells, immune system function, and nerve function. Eating whole wheat bread regularly can help to ensure that you are getting enough of these vital minerals and support overall health and well-being.

Here are some of the most important minerals found in whole wheat bread, and what they do.

Iron is a vital mineral that plays a crucial role in carrying oxygen to various parts of the body. It is also essential for maintaining healthy skin, hair, and nails. Without sufficient iron, one may experience fatigue, weakness, and other related health issues.

Magnesium is another important mineral that is necessary for various bodily functions, such as regulating muscle and nerve function, renewing and making protein, bone, and DNA, and regulating sugar levels in the blood. Magnesium is also involved in several enzymatic reactions that play a crucial role in maintaining overall health.

Selenium is a trace mineral that is essential for a healthy immune system, fertility, brain function, and protection against infection. This mineral is required in small amounts, but its deficiency can lead to several health problems, including muscle weakness, fatigue, and even cognitive impairment.

Zinc is an essential mineral that is crucial for healthy cell function and a robust immune system. It is required in small amounts, but is involved in several enzymatic reactions that play a crucial role in maintaining overall health. Zinc deficiency can lead to several health problems, such as poor immune function, impaired wound healing, and even hair loss.

Contains Resistant Starch

Whole wheat bread contains resistant starch, which is a type of carbohydrate that resists digestion in the small intestine. This means that it passes through to the large intestine, where it can be fermented by beneficial bacteria. Resistant starch has several health benefits, including promoting the growth of beneficial bacteria in the gut, reducing inflammation, and improving insulin sensitivity. Eating whole wheat bread regularly can help to increase your intake of resistant starch and support overall health.

Which Bread Is Better for You? Sourdough or Whole Wheat

Ultimately, both of them are very good and healthy, but in different ways. And you can’t simply say that one is overall better than the other. One can be better than the other depending on your needs. 

Why Sourdough Bread Is Better Than Whole Wheat Bread

1. Contains Probiotics: Sourdough bread is fermented, which means it contains beneficial bacteria known as probiotics. These probiotics help promote a healthy gut and boost your immune system. On the other hand, whole wheat bread is not fermented, so it does not contain probiotics.

2. Low in Sugar and Gluten: Sourdough bread is also low in sugar and gluten. The fermentation process helps break down complex sugars and gluten in the bread, making it easier to digest. This makes it an excellent option for people who have gluten sensitivities or are trying to reduce their sugar intake.

3. Gut Friendly Benefits: The probiotics in sourdough bread help promote the growth of healthy gut bacteria. This can lead to better digestion and improved overall gut health. Additionally, sourdough bread is prebiotic, which means it provides food for the beneficial bacteria in your gut.

4. Low Glycemic Index: Sourdough bread has a lower glycemic index than whole wheat bread. This means it causes a slower rise in blood sugar levels, which can be beneficial for people with diabetes or those trying to manage their blood sugar levels.

5. Increased Mineral Absorption: The fermentation process in sourdough bread helps break down phytic acid, which can block the absorption of minerals in the body. This means that sourdough bread is a better source of minerals such as iron, zinc, and magnesium compared to whole wheat bread.

Why Whole Wheat Bread Is Better Than Sourdough Bread

1. Higher Fiber Content: Whole wheat bread is a great source of fiber, which is essential for maintaining healthy digestion. It contains both soluble and insoluble fiber, which helps promote bowel regularity and prevents constipation.

2. Low Glycemic Index: Like sourdough bread, whole wheat bread has a low glycemic index. This means that it causes a slower rise in blood sugar levels, making it a suitable option for people with diabetes or those trying to manage their blood sugar levels.

3. Improved Digestion: The fiber in whole wheat bread also helps promote healthy digestion. It can help regulate bowel movements and prevent constipation. Additionally, the fiber in whole wheat bread can help reduce the risk of developing certain types of cancer, such as colon cancer.

4. Rich in B Vitamins: Whole wheat bread is an excellent source of B vitamins, such as thiamin, riboflavin, and niacin. These vitamins are essential for maintaining healthy brain function, producing energy, and keeping the skin, hair, and eyes healthy.

5. Rich in Minerals: Whole wheat bread is also a great source of minerals such as iron, zinc, and magnesium. These minerals are essential for maintaining healthy bones, muscles, and overall body function.

In conclusion, both sourdough and whole wheat bread have their unique health benefits. Sourdough bread is a great source of probiotics and is low in sugar and gluten. It also has a low glycemic index and increased mineral absorption. On the other hand, whole wheat bread is an excellent source of fiber, B vitamins, and minerals, making it an excellent option for maintaining healthy digestion and overall body function. Ultimately, the choice between sourdough and whole wheat bread depends on your individual health needs and preferences.

But there is one type of bread that is better than both of them.

A Bread That Is Better Than Both Sourdough and Whole Wheat

Consider this option – whole wheat sourdough bread – which combines the benefits of both breads and even more. Whole wheat sourdough is not as common as regular sourdough or whole wheat bread, but it is an excellent option for people looking to get the best of both worlds and more.

Let’s take a closer look at the benefits of whole wheat sourdough bread.

Whole Wheat Sourdough Has an Even Lower Glycemic Index

First off, it has an even lower glycemic index than both white sourdough and regular whole wheat bread. This is because during the fermentation process of sourdough bread, many of the starches and sugars are reduced, resulting in a lower glycemic index. And when whole wheat flour is used to make sourdough bread, the glycemic index is even further reduced. In fact, whole wheat sourdough bread can have a glycemic index as low as 39, making it an excellent option for those looking to regulate their blood sugar levels.

Whole Wheat Sourdough Has More Minerals

But that’s not all. Whole wheat sourdough bread also has better mineral availability compared to white sourdough bread and regular whole wheat bread. This is because the fermentation process of sourdough bread increases the availability of vitamins and minerals. And since whole wheat flour is already packed with vitamins and minerals, using it to make sourdough bread results in a highly nutritious bread that’s hard to beat.

Resistant Starch

Another benefit of whole wheat sourdough bread is its high level of resistant starch. Resistant starch is a type of carbohydrate that resists digestion in the small intestine and reaches the large intestine intact, where it acts as food for beneficial gut bacteria. Regular whole wheat bread has up to 14% resistant starch, but when fermented through sourdough, the resistant starch content can increase by up to 6%. This means that whole wheat sourdough bread can contain up to 20% resistant starch, a level that’s hard to find in other foods.

More Fibers

Whole wheat sourdough bread is also high in fiber, as all the fiber of the whole grain remains in the bread. And unlike ordinary whole wheat bread, whole wheat sourdough bread contains antioxidants, making it an even more nutritious option. Additionally, whole wheat sourdough bread contains a wide range of B vitamins, which are essential for a healthy nervous system, among other things.

Why Isn’t Whole Wheat Sourdough Bread as Popular?

Whole wheat sourdough bread can be dense and chewy, which may not be to everyone’s taste. However, you can mix whole wheat flour with a portion of white bread flour when making sourdough bread at home to make it lighter and more palatable. Despite the denser texture, whole wheat sourdough bread is an excellent option for people looking for a nutrient-dense bread that provides a range of health benefits.

Final Thoughts

Both sourdough bread and whole wheat bread have their own unique benefits and drawbacks.

While sourdough bread is a great option for people with digestive issues and those looking for a low GI bread, whole wheat bread is rich in nutrients and provides a good source of fiber.

However, if you’re looking for a way to enjoy the benefits of both breads, whole wheat sourdough is an excellent option to consider. With its low GI, high nutrient content, and increased resistant starch, it’s a highly nutritious bread that can help keep you full and your blood sugar levels steady. While whole wheat sourdough may be denser than other breads, it’s definitely worth giving a try for its numerous health benefits.