NEWSLETTER NOVEMBER 2024

Hello, Subscriber First Name,

Welcome to the November issue of the Picasso Health & Nutrition newsletter.

I’m so glad you’re here!

The topic of this month’s newsletter was inspired by a question one of my readers posed...what is the healthier choice, sourdough or whole grain bread? What a terrific topic for an article! So, today we’ll explain a bit about sourdough; how it differs from other bread, health benefits, my recommendations, very important considerations, tips to purchase, and, finally, resources to make your own sourdough.

The newsletter ends with my favorite recipe to use sourdough discard, I hope you enjoy it.

Great news! If you’ve missed previous issues of the newsletters, you can now find them on my website, picassohealthandnutrition.com under “Newsletter.”

I would love to hear your thoughts about the content of the newsletter, questions you may have, or ways we might work together. You can reach me at therese@picassohealthandnutrition.com

Happy Thanksgiving!

Here’s to your best health.

Therese

FEATURED ARTICLE

The Health Benefits of Sourdough vs Whole Grain Breads

Bread is a staple in many diets, but not all bread is created equal. Among the choices, sourdough has gained popularity not only for its unique flavor but also for its potential health benefits. Here’s a look at what makes sourdough special, how it differs from whole grain and white breads, and why it may be a better choice for some.

What is Sourdough?

Sourdough bread is made through a natural fermentation process that relies on wild yeast and lactic acid bacteria. Sourdough requires a “starter,” a fermented mixture of flour and water that encourages the growth of these beneficial bacteria and wild yeast. This process not only gives sourdough its characteristic tangy flavor but also influences its nutritional profile, making it stand out among other breads.

Conventional breads typically use a commercial yeast. This process results in a much quicker fermentation. Your bread will be ready more quickly, but this also results in a higher glycemic load and fewer of the unique health benefits found in sourdough.

Longer shelf-life: The acidity from the fermentation process naturally preserves sourdough, extending its shelf life and reducing the need for preservatives. This natural preservation can be a plus for those looking to avoid additives commonly found in store-bought bread.

Key Health Benefits of Sourdough

Sourdough’s unique fermentation process provides multiple health benefits.

1. Easier to Digest: The longer fermentation time of sourdough helps break down gluten, making it easier for many people to digest. This can be especially beneficial for those with non celiac gluten sensitivities, irritable bowel syndrome (IBS), or those sensitive to FODMAPS, as the breakdown of gluten proteins may reduce digestive discomfort.

2. Enhanced Nutrient Absorption: Sourdough contains lactic acid, which can improve the body’s ability to absorb essential nutrients, especially minerals like magnesium, zinc, and iron. This is due to the fermentation process, which reduces phytates (or phytic acid), a compound that binds to minerals in other bread types and prevents their absorption.

3. Supports Gut Health with Prebiotics: Sourdough is a natural source of prebiotics, which support a healthy gut microbiome.Prebiotics are essentially food for the good bacteria in your gut, promoting better digestion and potentially benefiting overall immune function.

4. Lower Glycemic Impact: Compared to white and even some whole grain breads, sourdough has a lower glycemic impact, meaning it doesn’t spike blood sugar levels as dramatically. The fermentation process slows down carbohydrate digestion, making sourdough a better option for those managing blood sugar levels.

Is Sourdough Healthier Than White or Whole Grain Bread?

While all breads have their pros and cons, sourdough offers a unique combination of benefits that make it a strong choice for many. Whole grain breads, particularly whole grain sourdough, pack an extra nutritional punch by combining the fiber and nutrient density of whole grains with the digestive benefits of sourdough’s fermentation. This combination can be especially beneficial for sustained energy, gut health, and blood sugar stability.

What’s the Best Bet? Whole Grain Sourdough

Although not always easy to find, whole grain sourdough is an excellent choice. It combines the fiber, vitamins, and minerals of whole grains with the beneficial fermentation of sourdough, offering the best of both worlds. Whole grains are associated with lower inflammation, better heart health, and a reduced risk of chronic diseases, while sourdough’s fermentation makes these grains even easier for the body to process.

*Very Important to Remember*

Sourdough bread can be easier to tolerate for individuals with non celiac gluten sensitivities due to the breakdown of gluten during fermentation. However, if you are diagnosed with celiac disease, you should NOT consume sourdough bread unless it is specifically labeled as gluten-free. Only certified gluten-free sourdough is safe for people with celiac disease, as regular sourdough still contains gluten.

Look for sourdough made with organic grains. Conventional grains are often treated with herbicides such as glyphosate (Roundup). Glyphosate may be a critical environmental trigger causing several disease states associated with dysbiosis (imbalanced gut microbiome), including celiac disease, inflammatory bowel disease and irritable bowel syndrome. Glyphosate exposure may also have consequences for mental health, including anxiety and depression, through alterations in the gut microbiome. Studies have also shown that glyphosate induces oxidative stress, neuroinflammation, and mitochondrial dysfunction.

Tips for Purchasing Sourdough

Not all sourdough is created equal. If purchasing your bread, read the label carefully. Look for a limited amount of simple ingredients like, flour, water and salt with no preservatives. Some ‘sourdoughs’ may use commercial yeast and add vinegar to produce the tangy taste. Bread made this way is not authentic sourdough and does not contain the health benefits of a slow fermentation.

Final Thoughts

Choosing bread is a personal decision, but if you’re looking to balance flavor with health benefits, sourdough—especially organic whole grain sourdough—is a fantastic option. Its natural fermentation offers numerous health advantages, from easier digestion to better blood glucose management, making it an excellent addition to a health-conscious diet.

Interested in Making your Own Sourdough?

See the recipes and links below!

Homemade Sourdough Starter

No Knead Sourdough Bread

Article References

The Mediterranean way: why elderly people should eat wholewheat sourdough bread—a little known component of the Mediterranean diet and healthy food for elderly adults

Sourdough Fermented Breads are More Digestible than Those Started with Baker's Yeast Alone: An In Vivo Challenge Dissecting Distinct Gastrointestinal Responses

Sourdough Processing and FODMAPs

Toxic Effects of Glyphosate on the Nervous System: A Systematic Review

Separating the Empirical Wheat From the Pseudoscientific Chaff: A Critical Review of the Literature Surrounding Glyphosate, Dysbiosis and Wheat-Sensitivity

Wild Sourdough, a Science of Sourdough Project

How Does Sourdough Starter Work [Science of Sourdough]

FEATURED RECIPE

This is my favorite way to use my sourdough discard. Sourdough waffles! I like to top mine with pecans and blueberries.

Classic Sourdough Waffles

Yields about 1 dozen 8” waffles

Ingredients

Overnight sponge

2 cups (240g) unbleached all-purpose flour

1 cup (227g) sourdough starter, unfed/discard

2 tablespoons (28g) granulated sugar

2 cups (454g) buttermilk

Batter

all of the overnight sponge

2 large eggs

1/4 cup (50g) vegetable oil or 4 tablespoons (57g) butter, melted

3/4 teaspoon table salt

1 teaspoon baking soda

Instructions

1. To make the overnight sponge: Stir down your refrigerated starter, and remove 1 cup (227g). Note: This is a good opportunity to feed the remainder, if necessary.

2. In a large bowl, stir together the 1 cup (227g) unfed starter, flour, sugar, and buttermilk.

3. Cover and let rest at cool room temperature (about 65°F to 70°F) for about 12 hours, or overnight.

4. To make the batter: In a small bowl or mixing cup, beat together the eggs, and oil or butter. Add to the overnight sponge, stirring just to combine.

5. Add the salt and baking soda, stirring to combine. The batter will expand and may bubble a bit.

6. To make waffles: Pour the batter onto your preheated, greased waffle iron, and bake according to the manufacturer's instructions. Repeat with the remaining batter.

7. Serve pancakes or waffles immediately, with your favorite toppings; or hold in a warm oven until ready to serve.

Tips

• For whole-grain waffles, substitute white whole wheat flour or whole wheat flour for some or all of the all-purpose flour.

• Can these pancakes and waffles be made gluten-free? Absolutely. Make sure to use a gluten-free starter; and substitute a gluten free flour for the all-purpose flour called for in the recipe.

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Watch for my next newsletter in December.

Thanks again, and take care,

Therese

picassohealthandnutrition.com