Ezekiel Bread Explained: Why Is It So Nutritious?
Medically reviewed by Suzanne Fisher, RD
Ezekiel bread is popular organic sprouted whole grain bread that can often be found in the frozen food section of the grocery store. Because it contains no preservatives, storing this bread in the freezer can extend its shelf-life by up to a year.
Made with a blend of organic whole sprouted grains and legumes, traditional Ezekiel bread is not gluten-free. But the company that created Ezekiel bread, Food for Life, does make sprouted grain gluten-free bread.
Read on to learn more about the health benefits of Ezekiel bread, how it is made, the process of sprouting, benefits, types, and more.
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Nutrition Facts: 2 Slices of Ezekiel Bread
According to the Food for Life website, two slices of Ezekiel bread provide:
160 calories
1 gram fat
0 gram saturated fat
0 mg cholesterol
150 milligrams (mg) sodium
30 grams carbohydrate
6 grams fiber (22% Daily Value)
0 gram sugar
10 grams protein
2 mg iron (12% Daily Value)
162 mg potassium (4% Daily Value)
0.2 mg thiamin (16% Daily Value)
146 mg phosphorus (12% Daily Value)
26 mg magnesium (12% Daily Value)
1 mg zinc (20% Daily Value)
13 micrograms (mcg) of selenium (25% Daily Value)
1.6 mg manganese (70% Daily Value)
Ezekiel bread is packed with nutrition, including fiber, plant-based protein, and various vitamins and minerals. It also contains no saturated fat, sugar, or cholesterol. The combination of fiber and protein increases satiety. Both nutrients take longer to digest, which creates a feeling of fullness and is favorable for blood sugars.
Fiber, an indigestible carbohydrate, also acts like a sponge and can help to lower bad cholesterol and keep bowels regular. Legumes, like lentils, contain prebiotics—important fibers and complex carbohydrates that promote a healthy gut.
Whole grains and legumes contain vitamins and minerals that are important for health. Ezekiel bread is particularly rich in thiamin, zinc, selenium, and manganese.
Where Does the Name Come From?
Food For Life says, “Ezekiel 4:9 products are crafted in the likeness of the Holy Scripture verse Ezekiel 4:9 to ensure unrivaled honest nutrition and pure, delicious flavors.”
How Is Ezekiel Bread Made?
Ezekiel bread is a flourless bread. It is made by sprouting organic grains and legumes with water and then slowly mashing them. Once mashed, they are mixed into dough in small batches and baked slowly into bread.
Ingredients
Ingredients will vary based on the type of Ezekiel bread you purchase. The traditional Ezekiel 4:9 bread is made with "Organic Sprouted Wheat, Filtered Water, Organic Sprouted Barley, Organic Sprouted Millet, Organic Malted Barley, Organic Sprouted Lentils, Organic Sprouted Soybeans, Organic Sprouted Spelt, Yeast, Organic Wheat Gluten, Sea Salt."
Other varieties of Ezekiel bread have similar ingredients with specific variations. For example, the 4:9 sesame sprouted whole grain bread contains all the above with the addition of sesame.
Sprouting Explained
The sprouting process allows whole seeds to germinate and sprout shoots. Sprouting is thought to help with digestion, increase the protein and fiber content, and increase the bioavailability of certain nutrients (the ability of it to be used by the body and have an active effect).
Purified water is added to organic, non-genetically modified-organism (non-GMO) grains and legumes to sprout the grains and seeds in Ezekiel bread. Next, they are dried and slowly mashed into dough and baked. You can also mash or grind sprouted grains and seeds into flour and make your own bread.
Grains contain phytates and phytic acid that can bind to minerals (such as iron, zinc, and magnesium) and prevent them from being absorbed into your body. They are often referred to as anti-nutrients. Sprouting reduces the amounts of these substances so they don't inhibit mineral absorption.
During the sprouting process, grains and legumes are partially broken down, which makes them easier to digest. In addition, sprouting can increase the content of important plant-based compounds. One study suggested that sprouting increases phenolic antioxidants.
Can I Make My Own Bread?
Some people choose to sprout grains at home. You can do so from the whole grain berry. A variety of whole grains can be used to sprout, including wheat, spelt, rye, and barley. They can be purchased from bulk bins from grocery stores.
The process involves soaking, rinsing, dehydrating, and grinding into flour. It can take several days to make into a flour. Once the flour is made, you can begin to make your own bread. Since this is a time-consuming process, you may consider making extra flour and freezing it for later use.
Benefits of Trying Ezekiel Bread
Ezekiel bread is a nutrient-dense bread rich in fiber, protein, vitamins, and minerals. It is also low in fat, sodium, sugar, and cholesterol, making it a heart-healthy choice.
Due to its fiber and protein combination, Ezekiel bread is both nutritious and filling. Consuming adequate amounts of fiber and protein at meals increases feelings of fullness, which may lead to a calorie deficit (eating fewer calories than you burn) and support weight loss. In addition, the bread contains all nine essential amino acids, making it a complete protein.
A study published in the Journal of Nutrition suggests that dietary fiber intake may promote weight loss and dietary adherence in adults with excessive weight or obesity when consuming a calorie-restricted diet. The results of this study were based on self-reported dietary recalls, which can skew data.
Compared to a traditional slice of whole wheat bread, Ezekiel bread contains 50% less sodium. This can be significant for people with high blood pressure who eat bread regularly. Reducing sodium in the diet and increasing potassium can assist in blood pressure management. Two slices of Ezekiel bread provide roughly 4% of daily potassium needs.
In addition, Ezekiel bread has a low glycemic index and is a good choice for people with diabetes. Foods that have a lower glycemic index are digested slower and have more favorable effects on blood sugar. Pairing your Ezekiel bread with added vegetables, legumes, and lean protein may yield better blood sugars in people with diabetes while offering more nutrients.
Ezekiel bread is also rich in vitamins and minerals, including zinc, which is important for immune health and wound healing, as well as phosphorous and magnesium, two nutrients that play a role in bone health.
Types of Ezekiel Bread
You can find different flavors of Ezekiel bread, including flax, cinnamon raisin, seven sprouted grains, sesame, sprouted grains and seed breads, and more. The Food for Life company also makes a variety of other sprouted grain products, including English muffins, waffles, buns, wraps, cereals, and more.
Some of the sprouted breads are gluten-free, but not all. Traditional Ezekiel bread is not gluten-free, as its main ingredients are wheat and barley, which contain gluten.
Cost
One loaf of Ezekiel bread costs around $6.99 at most retail grocery stores. Organic products are usually more expensive for various reasons, including limited supply compared to demand and production costs because of greater labor inputs.
The company also holds other certifications, including non-GMO, Safe Quality Food, Non-Glyphosate, Quality Service International Certified Organic, USDA Organic, and KOF-K Kosher Certification. These voluntary certifications cost the company money to obtain and maintain.
Summary
Ezekiel bread is a sprouted whole-grain bread made from various organic whole grains and legumes. This nutrient-dense bread is rich in fiber, plant-based protein, vitamins, and minerals. The sprouting process results in bread with a lower glycemic index, better digestibility, and increased nutrient absorption.
Traditional varieties are not gluten-free. However, there are gluten-free varieties of sprouted grain breads on the market. If you want to find a lower-cost option, you can consider making your own version at home or purchasing other brands of sprouted-grain bread.
Read the original article on Verywell Health.
