Sourdough Heaven – A “Functionally” Superior Sourdough Bread
Ancient and Sprouted Whole Grain Breads
Sourdough Heaven offers “functional” quality well beyond most traditional sourdough bakeries. “Functional” is a term used to describe food that offers health benefits beyond its nutritional value or profile. A “probiotic” is an example of a functional benefit. As live micro-organisms, “when administered in adequate amounts, probiotics provide a health benefit to the host, by improving gastrointestinal health” (Hill, C. et al., 2014), (Scheiman, J. et al., 2019).
Sourdough Heaven bread is a functional food because, as an organic sprouted whole grain bread, it offers protective health benefits found in biologically active constituents of the bran, germ and starch fractions of flour. The high dietary fiber and soluble “resistant” amylose starch promote a healthy gut, strong immune system, improved metabolic health, easier digestibility, and greater nutrient bioavailability. It is nutritionally dense, with numerous protective health benefits as listed below (Buczkowski, B.K., 2013) (Gobbetti, M. et al., 2013):
Improved digestibility.
Improving the properties of the dietary fiber complex.
Reduction in anti-nutritive compounds that restrict bioavailability of key nutrients.
Increase in uptake of minerals, vitamins, and phytochemicals.
Production of new bio-active compounds, such as peptides and amino acid derivatives (e.g., g-amino butyric acid) with various functionalities, and potentially prebiotic exo-polysaccharides.
Reduction in Celiac and Non-Celiac Wheat Sensitivity (NCWS).
Reduction in FODMAPS content and sensitivity.
Decrease in the glycemic index (GI) value.
Improved bread properties, flavor, aroma, texture, and shelf-life.
Let’s look at 5 examples of how Sourdough Heaven provides the above health benefits and why it should be your first choice as a delicious and functionally superior sourdough option:
1. Multi-stage fermentation of high fiber and high protein flours:
Our sourdough starters (“pre-ferments” and levains) begin by growing lactic acid bacteria (LAB) and yeast, (occurring naturally in the flour and ambient environment, respectively), in a mixture of water and flour. Through a process of re-feeding and fermentation over several stages (freshening + basic sour + full sour, adapted from Jeffrey Hamelman's Bread, 3rd. Edition), the LAB and yeast digest carbohydrates to produce a range of compounds that contribute to the bread’s functional quality (Hammes, W.P. & Gänzle, M.G., 1998). Our starter cultures meet high standards for the type of flour used, our kitchen environment, re-feeding schedule, fermentation time (24 - 30 hours) and maintenance temperature (Garofalo, C. et al. 2008). We use a flour mixture of organic whole wheat, rye and spelt that has been demonstrated to promote an optimal balance between LAB and yeast (Ganzle, M.G. et al., 2008), generally found in a ratio of 100:1 (Ottogalliet et al. 1996), leading to an ideal acidic flavor at a pH level that allows yeasts to function properly as leavening agents (De Vuyst, L. et al. 2014 and 2016) (Birch, A.N. et al., 2014). This adjusted pH level activates enzyme production that breaks down (digests) certain proteins, starches and anti-nutrient compounds (phytate or phytic acid). This leads to an increase of free (unbound) amino acids, antioxidant peptides, a reduction in gluten, an increase in dietary soluble fiber content and improved bioavailability of minerals, antioxidants and other bioactive compounds (Kaisa P. et al., 2009).
Sourdough Heaven uses a blend of high extraction (T85 – light whole grain) flour, HealthSense™ flour (a high soluble “resistant” amylose starch wheat flour), Ancient and Sprouted whole grain flours that are carefully selected, based on their levels of protein, dietary soluble and insoluble fiber. Using spreadsheet analysis, protein, dietary fiber and soluble starch content are calculated based on a 30-gram serving size of flour content. These values, along with a description of the flour composition, are shown for each of our breads on the website. The minimum recommended daily fiber intake for adults is 25 grams for women and 38 grams for men (McManus, K.D., 2019). Depending on the type of flour used (ex. rye, spelt or hard red/white whole wheat), daily consumption of two 110 g Sourdough Heaven bread slices provide 22-44 grams of dietary fiber and soluble “resistant” starch, well within the range of the American Heart Association minimum average daily recommended intake of 28 grams (Precker, M., 2022).
2. Soluble and insoluble fiber content:
Sourdough Heaven bread is high in dietary soluble and insoluble fiber. Dietary fiber consists of two types of fiber, soluble (“resistant”) and insoluble (indigestible) fiber. Both are “complex carbohydrates” that work synergistically to promote gut health and enhance nutrient absorption (Seal, C.J. et al., 2021). When consumed together, they offer health benefits that include improved metabolic control and decreased risk of cardiovascular disease, obesity, and type 1 and 2 diabetes (Lattimer, J.M. & Haub, M.D., 2010).
Soluble “resistant” dietary fiber comprises a group of non-cell wall carbohydrates (linear polysaccharides) such as arabinoxylan, fructan, inulin, and β-glucan which are resistant to enzymatic activity and dissolve slowly in water, forming a gel-like substance, that ferments slowly in the small and large intestine (colon), slowing down digestion (Khorasaniha, R. et al., 2023). Its fermentation by gut bacteria acts as a prebiotic, producing short chain fatty acids (SCFAs) that reduce pH in the colon and provide energy to the epithelial cells of the intestinal wall while providing nourishment to beneficial (commensal) bacteria, thus promoting a healthy gut and improving the absorption and assimilation of nutrients (Koleva, P. T. et al., 2012)
Insoluble (indigestible) dietary fiber is plant cell wall material (lignin, cellulose and hemicellulose) that does not dissolve in water. It forms nondigestible roughage, or fecal bulk, remaining intact as it moves through the digestive system, speeding gut transit time (Dhingra, D. et al., 2012).
3. Soluble “resistant” starch, (Amylose) content:
Sourdough Heaven bread is also high in soluble “resistant” starch (amylose). Like soluble fiber, soluble starch is a complex carbohydrate, characterized by its level of digestibility (enzymatic breakdown or hydrolysis). The degree of starch digestibility is determined by the ratio of two complex carbohydrates, amylose and amylopectin. Amylose is a soluble “resistant” starch, that like soluble resistant fiber, dissolves in water, forming a gel-like substance that is resistant to enzymatic digestion, passing mostly undigested into the colon. Amylopectin is susceptible to enzyme digestion causing a rapid release of glucose into the bloodstream (Åkerberg, A. et al., 1998). In general, bread flour starch has a higher ratio of amylopectin to amylose (75:25), thereby making it more easily converted to simple sugar (glucose) and absorbed quickly into the bloodstream, producing glycemia. On the other hand, a higher ratio of amylose to amylopectin can naturally lower the glycemic index (GI), which can help support stable blood sugar levels (Dipnaik, K. & Kokare, P., 2017). This makes it an excellent choice for those watching their blood sugar or carb intake. In addition to better glucose control, amylose soluble starch also performs a similar function to soluble fiber as a prebiotic food to promote the growth of beneficial colonic microbiota.
Sourdough Heaven uses a flour called HealthSense™, rich in amylose starch. As our foundation flour (25% of bread flour content) it contains 10X more amylose than the common wheat flour. In addition to the health benefit cited above, this amylose-rich flour improves baking and storage quality (reduced staling) by giving it stronger elasticity and strength (Miles, M.J. et al., 1985b; Tang, M.C. & Copeland, L., 2007).
4. Organic Ancient and Heritage (“Heirloom”) Grains:
Sourdough Heaven uses Ancient and Heritage (“Heirloom”) organic whole grain flours, including Einkorn, Emmer, Kamut/Khorasan, Spelt, Barley, Durum, Red Fife, Turkey Red and Rouge de Bordeaux. During the past two decades, these grains have been recognized for their sensory and health benefits. “Whole grain and particularly pigmented varieties are an important source of bioactive compounds, micronutrients, and dietary fiber” (Bartl, P. et al. 2015). These grains show significant levels of antioxidants, phytochemicals (polyphenols, flavonoids, phenolic lipid), ferulic acid, vitamins, anthocyanins and carotenoids (lutein) antioxidants (bioactive compounds that give the characteristic blue-purple and yellow-orange hues (Pontonio, E. et al., 2020). In addition, ancient grains (particularly, Einkorn, Emmer and Kamut) contain higher levels of protein (Einkorn – 18.1% vs. Wheat – 11%), higher soluble dietary fiber and starch (amylose), and a higher mineral content than common wheat flour (Shewry, P.R., 2018). These grains, particularly Emmer, Kamut and Durum, may cause less gut inflammation with trials demonstrating lower gut sensitivity (celiac disease) to these grains compared with common wheat (spelt, bread wheat) (Vincentini O. et al., 2006). Also, research into the sensory characteristics of different ancient wheat varieties showed very high overall acceptability due to the unique and pleasant sensory attributes such as taste, aroma (Roumia, H. et al., 2023). The only downside of these types of grains is their relatively poor baking quality compared to common wheat. Some Ancient and Heritage have a different gluten structure (higher gliadin to glutenin ratio – or lower glutenin content), which causes a denser, compact bread due to lower elasticity (property that allows dough to stretch and rise during baking) (Geisslitz, S. et al., 2019).
5. Sprouted whole grains:
Sourdough Heaven uses sprouted grains (Ancient, Heritage and modern varieties) in its breads. Sprouting is a process whereby the grain kernels are moistened in water. Over time, under the right environmental conditions (water, temperature and light), they will start to germinate and produce a short sprout. During germination, the seed’s metabolism is reactivated, and the kernel (primarily the bran and germ fractions) releases enzymes that begin to digest starches, proteins and phytates. As in fermentation, this leads to a higher ratio of soluble “resistant” soluble dietary fiber, an increase in amino acids, bioactive and antioxidant peptides, reduction of anti-nutrient phytates, leading to an increase in minerals (iron, zinc, calcium, magnesium, manganese and copper) and an increase in levels of vitamin B6, thiamine, folate and vitamin E (Benincasa, P. et al. 2019). Sprouting performs a similar activity to fermentation, and the combination of fermentation and sprouting significantly increases the bioavailability of nutrients and antioxidant phenolic and lipid compounds (Katina, K. et al., 2007).
Conclusion:
Sourdough Heaven stands out from other traditional sourdough bakeries by offering premium artisan breads with high functional and nutritional value. Ezekiel bread, a whole-grain bread made from sprouted grains, is often regarded as the “holy grail” of healthy breads. Like Ezekiel, Sourdough Heaven breads are made using a selected blend of 2-4 organic Ancient, and Heritage sprouted whole grain flours. The difference is that Sourdough Heaven enhances its functional and nutritional profile through fermentation of sprouted grains and prebiotic-rich soluble fiber, thus delivering a functional food that can promote physiological improvements in blood cholesterol, blood sugar control, gut health, weight control and overall well-being. In addition, the high levels of prebiotic-rich soluble fiber found in our flours improve baking quality (volume, crumb and crust texture) and storage quality (reduced staling, increased shelf life and ability to withstand multiple freeze/thaw cycles). Sourdough Heaven not only provides the functional quality of fermentation, lacking in Ezekiel bread, but excels in taste, aroma and texture that you can only find in superior whole grain sprouted sourdough bread.
Note: This blog primarily addresses our lean breads (flour, water, salt and unrefined sweeteners) with the exclusion of additives containing cheese, fruits, refined sugars and oils that may increase the glycemic response.
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