The short answer is yes – sourdough bread, particularly when made with whole grain or whole wheat flour, can be a healthier choice compared to other bread types.
Its lower glycemic index, higher fiber content, and potential gut health benefits make it a smart option for those on a weight loss journey.
As a nutritionist, I understand that bread can be a huge part of your diet. In many cases, it can either make or break your diet.
Join me as we dig deeper to understand the science behind sourdough bread and how you can make the most of it in your weight loss diet.
Also read: Is Cornbread Good for Weight Loss?
Nutritional Value of Sourdough Bread
As per the USDA 1 slice of sourdough bread has the following nutrients
Serving size – 1 slice (59g)
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Calories – 188
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Protein – 8g
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Fat – 1g
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Carbohydrates – 37g
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Fiber – 2g
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Sodium – 425mg
Also read: Is Spam Good for Weight Loss?
Potential Benefits of Sourdough Bread for Weight Loss
Since sourdough bread is made using a starter culture of wild yeast and bacteria it gives the sourdough bread healthy and a unique flavor and texture, as well as some potential health benefits.
It Doesnt Cause a Blood Sugar Spike
When you eat foods that quickly spike your blood sugar, like many types of bread, it can be bad for weight loss.
That’s because fast and high spikes in blood sugar can make your body release a lot of insulin. Insulin is like a key that lets sugar get into your body’s cells from the blood.
If there’s too much sugar in your blood, insulin helps store the extra in the form of fat.
Now, sourdough bread is different. It doesn’t cause a big spike in your blood sugar. This is because of two ratings: the glycemic index (GI) and the glycemic load (GL).
The glycemic index (GI) is a number from 0 to 100 that shows how quickly foods can raise your blood sugar. High GI foods make your blood sugar go up fast.
The glycemic load (GL) is a number that tells you how much a food will raise your blood sugar based on how much carbohydrate is in the food. It combines the GI with the portion size.
Sourdough bread has a GI of 54 and a GL of less than 10.
This is because of how it’s made. It goes through a long fermentation process where the starches (which turn into sugars in your body) are broken down.
Then, the yeast and special acids in the dough, like lactic acid and acetic acid, eat up some of these sugars.
Lactic acid makes sugar absorption slower in your body, and acetic acid makes your stomach empty slowly.
Also, because fermentation reduces the starch content, there’s less of it to turn into sugar in your body after you eat it.
Increased Satiety
Sourdough bread contains more fiber than regular bread because the fermentation process increases the amount and availability of these nutrients in the bread.
According to a study, sourdough bread has about 12% more total dietary fiber and 13% more soluble dietary fiber than regular bread.
Fiber-rich foods slow down the rate at which food leaves your stomach, which can help control appetite and reduce the tendency to snack between meals.
Also, chewing a thicker bread like sourdough may trick your brain into releasing more satiety hormones which helps you feel fuller.
Sourdough bread is easier to digest because of its unique fermentation process. When sourdough bread is made, the flour is mixed with water and left to ferment for a while.
During this time, natural yeast and bacteria work together to break down some of the starches and gluten in the flour.
This pre-digestion process means that when you eat sourdough bread, your body has less work to do.
For weight loss, this benefit has an indirect effect. Because eating foods that are easier to digest reduces the chances of bloating or any other tummy discomfort, this makes it easier for you to stick to your diet and avoid any potential disruptions that make you feel like not eating at all.
Also read: Is Egg Salad Good for Weight Loss?
As they say, there are two sides to every coin, and sourdough bread is no exception. So, let’s explore what you should watch out for.
High in Carbs
Yes I know I said sourdough has a low GI and that it won’t spike your blood sugar. This is a good thing, especially compared to foods with a high GI.
However, the catch with any food that’s high in carbohydrates, even with a low GI like sourdough, is that the carbs still turn into glucose (sugar) in your body, which is then used for energy.
The problem is when you eat more sourdough bread (or more carbs in general) than what your body needs for energy, especially if you’re not very active.
Your body will only use what it needs, and if it gets more energy (or calories) than necessary, it stores the extra in the form of fat. This storage happens no matter if the bread causes a sugar spike or not.
So if you eat in excess plus you don’t have an active lifestyle that includes some kind of sport or exercise, you’ll be storing those carbs as fat.
It’s Still Bread
No matter how you slice it, sourdough is bread. It can be made with different kinds of flour like white, whole wheat, or rye.
These flours affect how ‘good’ the bread is for losing weight.
For example, white flour isn’t the best choice if you’re trying to lose weight because it can mess with your blood sugar.
Whole wheat is a bit better because it has fiber, which helps you feel full.
But even with sourdough, you’ve got to watch how much you eat, just like with any bread.
High in Calories
Look one slice of sourdough bread has about 185 calories. Which is not particularly low.
To lose weight you need to create a caloric deficit in your diet.
This means If you eat too much sourdough and are unable to create a caloric deficit, you won’t be able to meet your weight loss goals.
So again, you have to moderate your intake.
Comparison to Other Breads
Now, let’s see how sourdough stacks up against some other popular types of bread in the context of weight loss.
| Feature | Sourdough Bread | White Bread | Whole Wheat Bread |
| Calories | 92 per slice (29 g) | 77 per slice (29 g ) | 80 per slice (43g) |
| Carbohydrates | 37 g | 14 g | 20 g |
| Fiber | 1 g | 0.7 g | 3 g |
| Protein | 3 g | 2 g | 5 g |
| Fat | 0.6 g | 1 g | 0 g |
| Glycemic Index (GI) | 54 | 90 | 70 |
| Glycemic Load (GL) |