If you’ve been following the nutrition scene for a while, you’re probably under the impression that certain carbs, such as white bread, should be avoided at all costs. And, to be honest, there is some truth to that, because white, refined grains are low in fiber and high in simple sugars, threatening to spike your blood sugar and fat-storing insulin levels.
So, no, they’re probably not the best option if you’re trying to lose weight or keep your blood sugar levels stable.
But don’t worry—a there’s fantastic whole grain bread option you may not have considered before. “Ezekiel bread is a bread made with sprouted grains and legumes.” “By combining different grains and legumes, Ezekiel bread can become a complete protein that contains all nine essential amino acids,” says Marissa Meshulam, MS, RD, CDN.
It has a significantly different nutritional profile than white bread. “By contrast, traditional white bread is made with refined flour that has been depleted of nutrients.” “Refined grains have the bran and germ removed, which removes the majority of the fiber and nutrients,” Meshulam adds.
Because Ezekiel bread is made with whole grains and legumes, it is high in the nutrients you need to get through the day, such as protein.
Ezekiel bread is inspired by the Bible, specifically Ezekiel 4:9, which states, “Take also unto thee wheat, and barley, and beans, and lentils, and millet, and spelt, and put them in one vessel, and make bread of it…” Organic sprouted wheat, filtered water, organic sprouted barley, organic sprouted millet, organic malted barley, organic sprouted lentils, organic sprouted soybeans, organic sprouted spelt, fresh yeast, organic wheat gluten, and sea salt are among the ingredients.
Ezekiel bread also contains no added sugar, which means it will not raise your glycemic index and cause that awful blood sugar crash.
Ezekiel Bread’s Nutritional Profile
It depends on the brand of sprouted whole grain bread, but each slice of Food for Life Ezekiel bread contains the following nutrients, according to Meshulam:
- 80 calories
- 0.05 g fat
- 0 g saturated fat
- 0 mg cholesterol
- 75 mg sodium
- 15 g carbohydrates
- 3 g fiber
- 0 g sugar
- 5 g protein
Is Ezekiel bread really healthy for you?
According to Meshulam, these statistics make Ezekiel bread extremely healthy, especially when compared to white bread. Ezekiel bread is low in sodium and free of sugar and artificial dyes. It contains all nine essential amino acids and is high in protein and fiber, so it can keep you fuller for longer.
The bran (the nutritious outer layer), endosperm, and germ (the seed’s nutrient-rich embryo) are all present in this bread’s whole grains. White bread, on the other hand, has the bran and germ removed during refining and processing. That is why, whenever possible, look for whole grains in your carbs.
As nutritious as Ezekiel bread is, there are a few things to consider when selecting it. According to Meshulam, the best option is to go organic. “Conventional wheat is sprayed with glyphosate, which has been linked to long-term health risks such as diabetes, hypertension, and even certain types of cancer,” she explains.
Just keep in mind that those suffering from celiac disease should avoid Ezekiel bread: “Wheat, spelt, and barley are all gluten-containing ingredients in Ezekiel bread,” Meshulam explains. “A gluten-free diet is not compatible with this.” If you simply have a gluten sensitivity, sprouted grains may be easier to digest and cause less inflammation due to an increase in antioxidant levels. Polyphenols, which are antioxidants, are particularly important because they can inhibit the inflammatory process.
Finally, while Ezekiel bread is good for you, it is still a high carbohydrate source and may not be compatible with a low-carb or paleo diet. Make sure not to overeat carbs and to keep them in balance with other food groups.
What are some easy ways to add Ezekiel bread to my diet?
“It’s a more nutritious upgrade to anywhere you’d use bread!” Meshulam says. One of her lunch suggestions is an open-faced turkey sandwich, but you can also add peanut butter and mashed raspberries for an upgraded “adult PB&J.” If you’re making avo toast or an egg sandwich for breakfast, start with Ezekiel bread.
You can also get a little fancier with the Ezekiel bread. “I also recommend cutting it up and toasting your own healthier croutons, or turning those bread chunks into a panzanella salad with tomato, cucumber, and mozzarella,” she adds. Because Ezekiel bread comes in a variety of flavors, including sesame and cinnamon raisin, it can complement any meal or snack, whether savory or sweet.