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Sourdough bread is quite popular bread, especially for fans of healthy food. The reason is, this bread is not only delicious, but can also provide various benefits, such as smooth and healthy digestion and controlling blood sugar levels.

Sourdough bread is produced through a natural fermentation process that utilizes wild yeast and lactic acid bacteria span> to expand the dough. This process makes the dough rise naturally and produces bread with a chewy texture, unique taste, and is healthier and more nutritious.

Compared to regular bread, the process of making sourdough bread is more time consuming. However, this fermentation process makes sourdough bread less easily stale and contains more nutrients. Sourdough bread is also generally lower gluten and has a higher low glycemic index.

Sourdough Bread and Its Nutritional Content

Talking about nutritional content, 1 slice of sourdough bread (60 grams) contains around 150 calories and the following various nutrients:

• 21 grams of carbohydrates
• 5.5 grams of protein
• 1 gram of fat
• 2.5 grams of fiber
• 2.4 milligrams iron
• 31 milligrams calcium
• 17.5 micrograms selenium
• 75 micrograms of folate

Not only that, sourdough bread also contains B complex vitamins, such as thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), and folate ( vitamin B9), as well as important minerals, such as manganese, zinc, potassium, and phosphorus. Thanks to its abundant nutritional content, sourdough bread is suitable as a healthy food substitute for rice.

Sourdough Bread and Its Various Benefits

Looking at the various nutritional content in it, sourdough bread has a multitude of benefits that are good for health, including:

1. Easier to digest

During the fermentation process of sourdough bread dough, wild yeast and lactic acid bacteria will break down some of the gluten in the flour. Well, this makes sourdough bread have a low gluten content so it is easier to digest, especially for people with gluten intolerance, or sufferers of digestive disorders, such as irritable bowel syndrome (IBS).

Apart from that, this fermentation process also reduces the amount of phytic acid which can inhibit mineral absorption. That way, all the nutrients in sourdough bread, such as calcium and iron, are more easily absorbed by the body.

2. Maintain digestive health

The fermentation process also increases the prebiotic content on sourdough bread. Prebiotics are useful for increasing the number of good bacteria in the intestines, so that digestive health is better maintained. Apart from that, the fiber content in sourdough bread also helps facilitate the digestive process.

To maximize this benefit, consume sourdough bread made from whole grains because it contains higher fiber.

3. Helps control blood sugar levels

The next benefit of sourdough bread is that it helps control blood sugar levels. Again, this is thanks to the fermentation process which can reduce the glycemic index of sourdough bread. .

When sourdough bread is consumed, the process of digestion and absorption of carbohydrates becomes slower. This is what makes sourdough bread not cause a rapid blood sugar spike, unlike /span>bread plain or sweet bread.

Therefore, sourdough bread is suitable for consumption to prevent type 2 diabetes . Meanwhile, for diabetes patients, this bread can be a healthy daily food that is good for body health.

4. Helps control weight

Sourdough bread is a type of bread that is suitable for consumption for diet. This is because this healthy bread is rich in vitamins, minerals and complex carbohydrates. 

These various nutrients make sourdough bread able to keep the stomach full for longer, while also meeting the body's need for calories. That way, you can more easily control your appetite and food portions, so you can lose weight.

5. Prevent heart disease

Sourdough bread is also useful for preventing various serious diseases. Thanks to its high levels of fiber, complex carbohydrates, and various vitamins and minerals, sourdough bread is good for consumption to prevent heart disease and controls cholesterol levels. Apart from that, sourdough bread also contains antioxidants and potassium which can control blood pressure.

However, the benefits of sourdough bread also need to be balanced with regular exercise and a healthy diet, especially a diet low in salt, fat and sugar.

6. Prevent anemia

Than regular white bread, sourdough bread contains more iron and folic acid. This nutritional content plays an important role in producing red blood cells, so it can help prevent and treat anemia. 

Sourdough Bread and Tips for Making It

Sourdough bread is a healthy alternative bread that can be used as part of your daily menu. You can easily find it in bakeries or make it yourself at home by following recipes on the internet.

In general, the following are the steps for making sourdough bread:

• Prepare the starter dough or starter first. To do this, mix 60 grams of water and 60 grams of whole wheat flour in a container, then let it sit for 1-2 days at room temperature.
• Entering day 2, starter will start to foam and expand. Well, you need to throw away half of the dough. After that, add 60 grams of water and 60 grams of all-purpose wheat flour or high-protein wheat flour into the container. Do this process from day 2 to day 7. On the 7th day, the starter is ready to be processed into sourdough bread.
• Mix 150 grams starter with 500 grams of high-protein wheat flour and 250 grams of water, then let it sit for several hours. After that, add 10 grams of salt and knead the dough several times. Let the dough rest for 10–30 minutes, then repeat this process until the dough feels elastic.
• Let the dough rise until it is 1½ times larger than its original size. If so, shape the dough according to your taste then bake in the oven.
• Once cooked, let the bread cool for 2–3 hours before slicing.

To make it healthier and more nutritious, sourdough bread dough can also be combined with various types of additions, such as sesame seeds, quinoa, flax seeds, sunflower seeds, or dried fruit, such as raisins or slices dates.

Sourdough bread can also be served with various kinds of toppings, ranging from cheese, honey, peanut butter, banana slices, avocado, eggs, to pieces of chicken or fish.

Even though it is generally safe to consume, sourdough bread may not be suitable for consumption by people with certain medical conditions, such as celiac disease or wheat allergy. If you have this condition but still want to try sourdough bread, please consult a doctor first via Chat with a Doctor to ensure safety.

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