Health
How Sourdough Bread Affects Blood Sugar
Health Points
- Sourdough bread’s fermentation leads to a slower rise in blood sugar.
- Its lower glycemic index makes it a friendlier option than many white or wheat breads.
- Portion size and an overall balanced diet are still essential for glucose control.
Sourdough bread typically raises blood sugar more gradually than some other breads, thanks to its fermentation process.
The beneficial bacteria and unique baking process help break down sugars, producing a bread that’s often easier on blood glucose levels.
“Eating sourdough bread in place of non-fermented bread, such as white or wheat, can help stabilize blood sugars when paired with a healthy diet,” said Jessica Brantley-Lopez, MBA, RDN.
The organic acids created during fermentation slow stomach emptying, which can make the blood sugar response milder after eating sourdough.
Whole grain sourdough varieties also add fiber, which further supports steady blood glucose levels.
However, experts highlight that eating more sourdough isn’t a free pass—overall eating habits and serving sizes matter most.
“The negative impact of increased intake of calories and carbohydrates might offset any benefits to glucose,” said Dr. Elizabeth Holt.
Choosing sourdough over other breads is one tool, but a diverse diet with lean proteins, legumes, and plenty of fruits and veggies remains key.
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