There are extremely tiny amounts of acrylamide in sourdough and it's worth remembering that man has been eating foods that have been well baked for millennia, in fact for as long as we've been cooking, from the time we discovered fire.
The results showed that acrylamide levels in breads using sourdough were much lower (102.02–129.37 μg/kg) than control group (204.79 μg/kg). The pH value of sourdough directly influenced the formation of acrylamide in breads (P < 0.01).
The acrylamide contents in all bread types were aligned from high to low as whole wheat bread (479 ± 325 μg kg−1) > rye bread (432 ± 214 μg kg−1) > wheat bran bread (307 ± 258 μg kg−1) > stone oven wheat bread (171 ± 184 μg kg−1) > whole grain bread (151 ± 211 μg kg−1) > white wheat bread (121 ± 103 μg kg−1) > other ...
Refined grains, such as the grains found in white bread and white pasta, are known to increase inflammation across the whole body. Sourdough bread and rye bread are both good options for an anti-inflammatory diet. The best sourdough and rye bread varieties to reduce gut inflammation are those made from whole grains.
Studies have shown that antioxidants, like the peptides found in sourdough can lower the risk for certain types of Cancer, Heart disease, Alzheimer's and other chronic diseases related to inflammation. Sourdough bread has less of an effect on blood sugar and insulin levels, which is termed a lower glycemic index.
Note: Sourdough is not suitable for people with coeliac disease, who should follow a strictly gluten-free diet. If you have coeliac disease but still want to enjoy the benefits of sourdough, always look for gluten-free options.
Sourdough contains a variety of vitamins and nutrients, making it super beneficial to your day-to-day health. Sourdough bread has small to moderate amounts of: iron, manganese, calcium, B1-B6, B12, folate, zinc, potassium, thiamin, niacin, riboflavin, selenium, iron, manganese, magnesium, phosphorus, and vitamin E.
Adding sourdough bread to your diet can help reduce inflammation and promote overall health. Sourdough bread is rich in antioxidants, which help protect your body against oxidative stress and damage from free radicals.
The bottom line. Sourdough is a healthier alternative to regular white or whole wheat bread. Although it has comparable nutrients, the lower phytate levels mean it is more digestible and nutritious. The prebiotics also help to keep your gut bacteria happy, and it may be less likely to spike blood sugar levels.
Bread often contains what may be considered to be low amounts of acrylamide. However, due to its high consumption rate, its contribution to dietary exposure is still considerable.
Cooking with water (such as simmering, steaming and boiling) will not reach a temperature above 120°C and acrylamide is not formed during these cooking methods. Using microwave oven will also reduce acrylamide formation.
Toasting bread to a light brown color, rather than a dark brown color, lowers the amount of acrylamide (see Picture B). Very brown areas should be avoided, since they contain the most acrylamide.
The major food sources of acrylamide are French fries and potato chips; crackers, bread, and cookies; breakfast cereals; canned black olives; prune juice; and coffee.
Sourdough contains less gluten than non-fermented bread, and therefore triggers less inflammation, bloating, pain, or other common side effects to gluten-sensitive individuals. Increased amino acid concentrations in sourdough contribute to healthy muscles, and help reduce the risk of stroke, cancer, and heart disease.
It's most likely to be found in grains, potatoes or coffee heated to high temperatures. The U.S. Food and Drug Administration (FDA) cites these food sources as having the highest levels of acrylamide when heated to high temperatures: French fries.
LAB (including those commonly found in sourdough bread) produce beneficial compounds: antioxidants (7), the cancer-preventive peptide lunasin (8), and anti-allergenic substances, some of which may help in the treatment of auto-immune diseases (9).
Sourdough is one such bread which is recommended due to its anti-inflammatory grains. The bread is created through fermentation making its vitamins easier to digest. Sourdough is also low-glycaemic meaning it won't spike a person's blood sugars and also contains prebiotics which form during the fermenting process.
“Yogurt is associated with decreased inflammation, decreased insulin resistance and it may prevent type 2 diabetes,” Dr. Hu says. Nutrition researchers believe yogurt's anti-inflammatory power comes from the probiotics it contains, but that has yet to be confirmed with rigorous trials, he says.
It is currently recommended to consume 6 servings of grains per day. One sourdough slice of bread is equal to one serving.
For the healthiest sourdough bread, choose a variety made with whole wheat flour. Not only will you soak up the bread's natural probiotics, you'll get extra fiber, protein, and minerals, too. You can also make your own sourdough bread at home.
Like most things, if you eat too much sourdough bread it can make you very gassy. However, in comparison to yeast leavened breads and store bought white breads, sourdough bread should actually help you to fart less!
Fiber, specifically soluble fiber, can help lower bad cholesterol and therefore any bread - including sourdough - that contains a good amount of soluble fiber can help to lower cholesterol. Whole grains contain soluble fiber, so breads made with 100% whole grain flours are the best for cholesterol.
Lower glycemic index: Sourdough bread has a lower glycemic index (54) than commercial bread (71). That means sourdough bread does not raise blood sugar levels as rapidly as refined white bread.