Research has shown that freezing that sourdough bread can lower the Glycemic Index by about 40%. I grind my own organic wheat berries at home and my sourdough bread recipe uses an overnight second fermentation in the refrigerator. The longer, slower fermentation produces a more flavorful, more sour bread. So delicious. I would NEVER consider using any grain that is not organic.
We have small mill at à couple of miles away where we bring the organic flour from our neighbour who has an organic farm to. I have been baking sourdoughbread for over forty years and I will not buy bread in a store or bakery. We had eight kids and it saved me a lot of money. In the sommer, when the kids come here with our grandchildren ( we live in the pyrenean mountains in southern france at 3000 feet in an isolated two house hamlet) I bake at least two Kilos of bread per day.
@kristianakrista, Basically that second fermentation is the final rise after shaping the boules. You have a choice at that point of continuing to let them ferment and rise for several hours at room temps, or you can place them in a sealed plastic bag in the refrigerator for 8-12 hours.
@@shanniify I'm in the Emmental. The mill is owned Emmental-Mūhle Wūthrich, 3535 Schūpbach . If you are not in canton Bern try Googling a mill that sells a good dinkel flour/ Dinkelmehl
Thanks for your video Dr. Jockers. I started making sourdough bread 3 years ago. I made my own sourdough starter from scratch and after a few trying weeks it became active enough to make sourdough bread. I had mild to moderate heartburn most of my life and after a while I noticed my heartburn was no longer prevalent and it seemed to slowly disappear. No longer did I have to walk around with a a couple of Tums in my pocket. I also noticed that I went from 220 lbs down to 185 lbs as well and being close to 5 ft 10 I can certainly feel the difference as my lower back pain is no longer an issue as it once was. I believe these result were related to sourdough bread which I have a couple of slices in the morning and another one or two slices at night. The other benefit of sourdough bread it taste really really good as well. My wife and I no longer buy store bought bread.
I started making sourdough sandwich bread for my husband who eats sandwiches everyday. Store bought bread have upwards of 23 ingredients, many of which I cannot pronounce.
Dr. Jockers you just made this Sourdough baker's Day! You can ferment raisins and use the liquid as starter, there are many other options....also, I've milled "oat" groats and made a starter that way before, which is considered gluten free. Honey Oat Sourdough is DELISH!
This is amazing information you’ve shared and I’ve never heard of it. My poor husband is suffering from severe reactions to gluten but I have been searching for ways to still feed him sourdough. Do you mind sharing your recipe?
@@JaneThatcher89 see Elly’s Everyday Make a gluten free or wholewheat starter with one easy process ua-cam.com/video/d36SVZj7TuI/v-deo.htmlsi=sX-mfqnzyQDW2tE9
Great information! Sourdough bread is my favorite bread and I have been eating it for years in moderation. I consider it to be tastier and healthier than conventional bread and easier to digest and less likely to spike my blood sugar. Sometimes I even eat it alone. Thank you for your time to share this valuable information Dr. David!❤👍
Thank you for your very informative video. All bread baked in Iran until recent years has been sour dough breads. Not because it is healthy but because it was the only trick for bread making they knew. At the age of 52 I discovered accidentally that my life long digestive issues, gas, bloating and chronic constipation was caused by the only two slices of whole-wheat bread I ate for breakfast! As I knew that wheat consumption makes me tired immediately, I never consumed other wheat based products like pasta, other than bread in the mornings anyway, but even that amount of wheat was so bad for me. Now, after years of avoiding wheat, if I eat some food that contains wheat or piece of bread occasionally, it would be ok. It is useful to know that in many cases, the condition called IBS may be caused only by wheat consumption, although in old times, specialists didn't know this fact. I hope they know today!
My husband gave me all the goodies to make it for Christmas and I’ve been playing with it since. I use King Arthur unbleached flour and am starting to experiment with the very healthy Einkorn as well. I’ve looked up recipes for the discard, and have used it so far in waffles, pancakes, and crumpets. Another video taught me how to keep the starter in the fridge so I don’t have to feed it every single day. I’ve got fibromyalgia and insulin resistance, so I’m looking forward to a hopeful reduction in my symptoms.
@@RunninUpThatHillh ….i agree. It’s always been a staple, and healthy before the scientists started messing with it. Europeans are not fat like Americans are because they have healthier grains and buy their bread daily. I’ve heard Europe doesn’t allow a lot of American products with preservatives too.
@@FoxFox0077 it's not a matter of cutting out all carbs, it's a matter of balance, limiting and not overwhelming the body's ability to assimilate the amount of carbs that you're eating. True, some people don't tolerate bread at all, but some bread is allowed preferably high fiber
I'm on KETO diet as well, and I have full sourdough discard waffles daily(no flour but full discard batter), and I have fermented my sourdough loaf for 72h to have a slice daily.
@@SuperZimpatico i have found this to be true as well using sourdough einkorn to make bagels which does include 2 T maple syrup. I eat one or two a day and No weight gain- in fact still slowly loosing after a 50 lb drop.
Great information to pass on to my customers! As I run a highly successful micro bakery selling many flavours of sourdough breads of various variations! ❤
Thank you for your video. I have been making sourdough since 2020 and noticed that I did not get the indigestion and skin rash that I do with commercial bread. It is nice to understand the reason why.
To up this a notch or 10 I use the ancient grain Einkorn. It is the original wheat before all the monkeying with that grain. (They crossed wheat with Chineese goat grass in the 50’s among many other alterations) It already has a low and very weak gluten; in fact you can’t even kneed it because it is so weak. So to use it in sourdough and esp a long ferment overnight (or several nights)in the fridge it just gets more digestible. Along with that it has proteins and fats and from what I have read the whole grain einkorn is a food you could survive on if needed because it has so many naturally occurring essential nutrients. In other words combining einkorn with the sourdough ferment is amazing.
@@David-xk8hb There are more and more places popping up. I just found one at our local farmers market and perhaps online? It is so easy to make my own that’s what i do now.
@@AJ-ku9jz so how do i do that? It doesn’t copy and paste. Look up jovial sourdough einkorn bread. This is the best recipe of all the ones i tried and it uses a levain (which is really just a bigger starter) so it is convenient time wise. . It is just flour water and salt. As well as the starter with is just water and flour. Amazing such simple ingredients provides also much. I also make wonderful einkorn sourdough bagels which i was amazed were so easy.
Fantastic information. I was thinking about this just the other day. Can you also do a video on sprouted grain breads? Does sprouting grains reduce gluten, and if so, by how much?
I am glad that you are informing people about the benefits of sour dough bread. However I cannot agree that it does not have any protein. Hard red and hard white is loaded with protein as are many of the ancient grains. At present we made our own bread made from ancient grains. We mill our own grains for flour. It tastes great and I can feel how healthy it is. Bread has been eaten by Greeks and other societies dating back thousands of years. We have had a difficult time making sour dough starter but hopefully soon we will succeed. I am looking forward to making sour dough rye bread. Eva
@agcala9619 You are doing it right grinding your own flour and using ancient grains. I too grind my own wheat berries and use Einkorn in my sourdough every 5 days. I noticed you referred to Hard Red and Hard White grains. I have both, however I use the Hard White strictly for my starter as I prefer the more mild flavor of the Hard White over the Hard Red, the Hard Red having a stronger wheat flavor. Look up Baker Betty on UA-cam on how to make your starter. If you follow her instructions you should have a good starter going within 7-10 days. Where I differ from Baker Betty, I no longer need to feed my Starter everyday, nor do I have to discard. Once I set aside some Starter in a separate jar for my making a new boule, I replenish my original Starter with the exact amount I took out for my new boule. For example, I remove 80 grams of Starter from my original (I am making two boules at the same time using a total of 1000 grams of combination of Bread flour, Einkorn and Hard White flour), so I feed my original Starter with 40 grams of freshly ground Hard White flour and 40 grams of water. I set the original Starter jar back on the counter with a loose lid for 30-60 minutes. After the the 30-60 minutes I tighten the jar lid and place it back into the refrigerator until I need it 5 days later. I then repeat the same steps when making new boules. No more feeding and no more discarding!! Forgot to mention when I make new boules, after placing 80 grams of Starter into the new jar, I add 40 grams of freshly ground Hard White flour and 37-39 grams of water and mix it all together with the 80 grams I had taken from my original Starter. If you want a wheatier taste then use Hard Red Wheat berries. BTW, you can let your Starter stay in the fridge for weeks, if needed, without feeding it.
Wow 200PPM is basically nothing compared to 124,000PPM - this is very interesting. I have been learning to bake my own sourdough and there is a big difference in how i feel after eating my bread compared to store bought bread.
I make sourdough for my mother, and when I can't, and she needs to eat regular bread, she always complains that she needs to take medicine for her intestines.
Thank you, Dr. Jockers! And your many commenters for this video have contributed added value as well. My wife and I have been buying the storebought sourdough bread and almost always toast the slices. To what extent this sabotages the value of sourdough bread we don't know. Several commenters touched upon this issue, and I think it deserves some attention, so I will put it on my to-do list, to see what I can find out about it.
Thanks so much for the wonderful info. I have 3 autoimmune issues and was so hoping that sourdough would help solve my problems .😢😢😢😢🥺🥺I have a room full of various varieties of wheat berries that I mill into my own flour. Farro wheat berries come the closest to not making my sugar rise. I guess I’ll have a big sale and someone will get a really good deal!
great info , love sour in general , make my own Kiefi , to more sour the better . Going to try baking my own again , don't for get if you bake your own you can use non gmo round up free flour which many say is big contributor to all the gluten intolerance
How about the choice of flours? Huge difference between a sourdough made from commercial white four on the one hand and whole grain (organic) on the other. Also other flours? Especially rye, spelt, emmer, einkorn or khorasan?
Thank you for the breakdown. Always appreciate your videos and love listening to you in the various summits I attend. I eliminated gluten, sugar and dairy from my diet a few years ago. Eat a healthy whole foods diet. No processed foods either. Hardly ever go out to eat because I want to control what goes into my foods and how it is prepared. Has helped a lot. I do miss bread and switched to sourdough bread last year to try it out and because I read that it was better than regular bread. I really want to learn how to make my own gluten free sour dough bread, making the starter dough intimidates me. Have yet to find one. Any suggestions?
Thanks a lot for your presentation. Could you please comment on the kind of flour that you assume to be used for sourdough bread? You might use pure rye flour (a little tricky but it works), but I personally like to add few wheat or dinkel flour. One even could use pure wheat flour. Rye contains less than half of the gluten that wheat or even dinkel would have.
I think it's kind of worth mentioning that once sourdough bread has been baked, all of the probiotics have been killed off by the high temperatures, so their sole benefit is to help to degrade some of the potentially toxic elements in grains. It's also worth clarifying that gluten is a protein and not a carbohydrate. And last but not least it's important to point out that the figures mentioned are averages, because the amount of degradation in the dough is obviously proportional to the amount of fermentation that has taken place; if you bake the bread before the fermentation has finished, you won't get all of the benefits. Personally I'm particularly interested in data (which I can't find anywhere) concerning the reduction in sugars between normal and well fermented sourdough bread. Could sourdough be considered permissible in a ketogenic diet?
Just curious how fermentation decreases gluten?? I can understand how it decreases the starch because through the fermentation process, the yeast will eat the carbohydrates/starch but how does that affect gluten ? Also, what about fermentation time, what is ideal fermentation time?
Thank you for this video. I am now really interested in making my own sourdough bread--especially to avoid the brominated flours commercial bakeries use. I was wondering if you recommend making your own starter, or buying a buckwheat one? Perhaps you could make a video on how to make the starter? BTW I or my husband do not have any autoimmune diseases or Celiac disease!
Thank you so much for this video. I am trying to incorporate sourdough as much of my baking as possible. I've tried to look up the benefits of making sourdough pasta but it is difficult to find anything on it. If I ferment my pasta for 24 hours will this have the same benefits that you described in your video?
Hello doctor.. I have a question about adaptogenic herbs such as Eleuthero, Ashwagandha, or Rhodiola. Can I take them all year round, or do you recommend what?
Is grain free necessary or is gluten-free sufficient? For example, can gluten-free grains be used for someone with autoimmunity like millet, quinoa, buckwhweat, amaranth, and brown rice. According to Barbara O’Neill the big problem with gluten is that it is very difficult to digest, and so you end up with partially digested gluten protein, which can then trigger an auto-immune response. She mentions ancient grain, like Einkorn grain, which is “God’s grain” that has a very fragile gluten structure that is easy to digest and not the hybrid wheat protein in most breads and foods today. Couple that with sourdough starter and/or sprouted, and we might have something truly wonderful. Modern wheat was hybridîzed in the 1950’s to increase wheat yield with the side-effect of making the gluten almost indigestible.
Thanks for the information, i started making my sourdough starter out of rye flour and it feels great. I do have an autoimmune issues. The question is: you said people with autoimmune issues should avoid sourdough bread, is that because it still has a trace of gluten, or for some other reasons? Thanks again
Yes that is exactly right. There is a big correlation with autoimmune disease and gluten sensitivity and gluten in general causes an increase in the gut protein zonulin which increases intestinal permeability. Leaky gut is a huge factor with autoimmune conditions so most people with autoimmune have a very low tolerance for gluten.
@@DrDavidJockers I’ve been making a rye sourdough starter to make a buckwheat bread for about 2 months, it did not reduce the arthritis joints pain, but overall all I feel good, more energetic, less brain fog, better sleep. Thanks again.
Question please: after a lifetime of wheat bread I’ve recently developed a love for sourdough bread. I buy a brand that is Non GMO, so wondering if this store bought bread is so bad?
I’m on a no-sugar, quasi-Keto diet. I say quasi because it’s a keto diet but I eat a couple slices of sourdough with my eggs in the morning. I’m losing weight and I feel great. My energy levels don’t crash after breakfast.
My dad was diagnosed with gluten ataxia a few years before he died..2005…I understand this is a genetic marker passed down,,hence, I have it also. So I am very leery to eating bread unless I make my own using other ingredients. Sourdough is my favorite though. Went on keto 2 1/2 years ago.
I am trying to read and study as much as I can on sourdough before I jump into making my own. I plan on doing a very long rise type process and also using more ancient grains like Einkorn and Emmer. I am hoping to keep both the gluten levels extremely low and my blood sugar spikes to a minimum while still getting to enjoy occasional slices of fresh bread.
@@lenavoyles526 something I do every time I eat any veggie as well. I have proven to myself it slows and blunts the blood sugar response even to low carb veggies....
Don't over think it I made three loaves before getting it just right all four loaves were delicious. Mix and put in fridge for slow fermentation. Good luck
Yes. Sourdough has to be learned by doing. I learn best by reading, so that was difficult for me to understand😂 I think intuition is required, maybe why it kinda feels like a spiritual practice to make any kind of bread, really..but definitely sourdough!
I make my own sourdough and what I don't understand is the gluten network at the end of the fermentation process still feels very strong, and rightfully so, if you don't have strong gluten network, it would be a cake, not bread. If so how could the gluten content be reduced that much in the end product? if that's true wouldn't the bread just fall apart and the final product taste like cake? I wonder if the research studied the sourdough starter itself which if left for a long time (several days), it would turn the whole thing into liquid, then maybe the gluten could be that low.
‼️‼️‼️ I appreciate this information, however… not knowing the type of flour that was used doesn’t help me understand the data. Different types of flour would produce different results. For example, conventional modern wheat, even certified organic conventional flour is bred to have 10x the gluten of ancient grains. So if you ferment a loaf of conventional and a loaf of einkorn, using the same sourdough process, the final data as far as gluten content for each loaf would vary greatly, right?
Somewhat similar to Sourdough bread with Ezekial bread. Much better than traditional processed wheat, better than organic wheat, lower overall gluten content but not gluten-free and will increase blood sugar and insulin. So similar rules apply - if you are healthy, you can have some and if not - you should avoid!
This is incredible nonsense. Naturally leavened bread fermentation does not reduce the gluten to any noticeable degree. Those probiotics you refer to are really end result enzymes and the key one protease cuts up the gluten structure a little they not not break down gluten molecules. All of the probiotic bacteria are killed by the baking. There are advantages, gut wise in naturally leavened breads. But not the ones you point out. Phytase destroys phytic acid and is active at a pH level below 4.5. Phytic acid fixes to minerals. Yeasted whole wheat bread is not optimal for health because there is not enough acidity to break down phytic acid to release minerals for our absorption. Yes, I know my bread biochemistry and you clearly do not.
انا لا اجيد اللغة الانجليزية لكن لدي سؤال هل هذا الخبز يرفع سكر الدم ؟؟ للمرضى بمرض السكرى و الاصحاء ايضا ! هل تحضيره في البيت يقلل النشويات و الكاربوهيدرات ؟؟ ماهي الخلاصة و هل هناك مرجع علمي موثوق يثبت كلامكم لو سمحت سوف اترجم الكلام المكتوب من خلال خاصية الترجمة هنا
If the ingredients list anything other than water, salt and flour it is not true sourdough. If it uses commercial yeast or other chemicals it isn't real sourdough.
Dr William Davis says bread has more sugar than a Snickers bar. Sourdough fermentation consumes the sugar and as a result sourdough bread stabilizes blood sugar. Everyone who is diabetic should only eat sourdough bread.
That’s if it is real sourdough bread! Most store bought has yeast and sugar to make it rise as fermentation takes a long time to make the real deal! I make my own starter and bread. It’s not hard, just takes patience to ferment and proof.
My mom used to make bread and coffee cake from a sourdough recipe called Friendship bread. I can't eat it at all. Too much histamine. I think the carnivore diet is best and ditch all plants that make us sick.
The "bread starter" used in Friendship bread doesn't sound like a sourdough starter, and there is no second rise after adding the wheat, so there is gluten in this bread.
Only one in a hundred gluten intolerant people are actually gluten intolerant. For the rest its just a trendy thing to say. Eat sourdough its nicer than factory junk bread, look on a sliced bread packet, ingredients look like the stocktake of a chemical plant.
You keep saying sourdough is "fermented bread". ALL bread is fermented. Fermentation is the process of the yeast converting the sugars to alcohol and C02. In the case of sourdough, the acetobacter bacteria is then breaking down the alcohol into acidic acid. (Other bacteria is creating malic acid.) Your constant references to sourdough as a fermented bread make me a bit unsure you really understand what you are talking about with respect to sourdough and fermentation. Please back up your blanket statements with references. I also don't buy the "probiotics" theory. Any living bacteria in the sourdough is most likely killed during the cooking process. The "postbiotics" I can understand, although it is unclear how much they are also degraded by the high heat of the oven. As to the gluten reduction, it's unclear. Sources I can find online just handwave things saying "sourdough reduces gluten" but nothing tells me why or how. There is a bit of info in one article that says the gluten is slightly altered, with makes sense with the acids in the dough. I am lucky that I am not gluten intolerant so it really doesn't matter to me.
You might be coeliac . I am not . I can eat sourdough one slice a day . I cant eat conventional bread or fake sourdough the super market varieties that are semi sourdough.
@@DrDavidJockers yeah I think you're right I just can't eat it it's so delicious and I try to buy the one with only like two ingredients. I'm sensitive to everything dairy, get cracks behind my ears when I eat any kind of wheat and my ears start leaking clear stuff. So I probably am sensitive to gluten I would think
This is silly advice. You can be healthy with chronic inflammation when you are young, but you better believe, it eventually catches up with you. Carbs are bad for you. There's zero need for carbs consumption. I haven't eaten bread in eighteen months now and I feel the best I've ever felt in decades. As much as I love bread I don't miss the chronic pain nor all the weight I've lost on my high fat low carb diet....
@@DrDavidJockersthanks... You don't realise how crap you feel every day until you exclude the foods that affect you and you start feeling great again.... Going low carbs high fat has cured my hypertension, gum disease, arthritis and knee pains, and my body odour has completely disappeared.
@@Damnthematrix Sourdough is not a carbohydrate as it doesn't spike the blood sugar, but stabilizes it. Our microbiome feed on grains. It is not a healthy long term strategy to eliminate grains from your diet.
Research has shown that freezing that sourdough bread can lower the Glycemic Index by about 40%. I grind my own organic wheat berries at home and my sourdough bread recipe uses an overnight second fermentation in the refrigerator. The longer, slower fermentation produces a more flavorful, more sour bread. So delicious. I would NEVER consider using any grain that is not organic.
Thanks for the info!
We have small mill at à couple of miles away where we bring the organic flour from our neighbour who has an organic farm to. I have been baking sourdoughbread for over forty years and I will not buy bread in a store or bakery. We had eight kids and it saved me a lot of money. In the sommer, when the kids come here with our grandchildren ( we live in the pyrenean mountains in southern france at 3000 feet in an isolated two house hamlet) I bake at least two Kilos of bread per day.
Can you please explain what you mean by a second fermentation? Thanks
@kristianakrista, Basically that second fermentation is the final rise after shaping the boules. You have a choice at that point of continuing to let them ferment and rise for several hours at room temps, or you can place them in a sealed plastic bag in the refrigerator for 8-12 hours.
Try einkorn, spelt, emmer or kamut! Mankinds ORIGINAL wheat!
Here in Switzerland 🇨🇭 we have a lot of spelt, a type of ancient wheat which is naturally lower in gluten. We buy our spelt flour from.a local mill.
Are you located in Gva? Can you pls share the information of mill?
@@shanniify I'm in the Emmental. The mill is owned Emmental-Mūhle Wūthrich, 3535 Schūpbach . If you are not in canton Bern try Googling a mill that sells a good dinkel flour/ Dinkelmehl
Thanks for your video Dr. Jockers. I started making sourdough bread 3 years ago. I made my own sourdough starter from scratch and after a few trying weeks it became active enough to make sourdough bread. I had mild to moderate heartburn most of my life and after a while I noticed my heartburn was no longer prevalent and it seemed to slowly disappear.
No longer did I have to walk around with a a couple of Tums in my pocket. I also noticed that I went from 220 lbs down to 185 lbs as well and being close to 5 ft 10 I can certainly feel the difference as my lower back pain is no longer an issue as it once was.
I believe these result were related to sourdough bread which I have a couple of slices in the morning and another one or two slices at night. The other benefit of sourdough bread it taste really really good as well. My wife and I no longer buy store bought bread.
Wow thanks for sharing! Glad you are doing so much better now!!
I started making sourdough sandwich bread for my husband who eats sandwiches everyday. Store bought bread have upwards of 23 ingredients, many of which I cannot pronounce.
As it’s said if it comes out of a packet avoid it. And if it has more than 5 ingredients definitely avoid it.
Dr. Jockers you just made this Sourdough baker's Day! You can ferment raisins and use the liquid as starter, there are many other options....also, I've milled "oat" groats and made a starter that way before, which is considered gluten free. Honey Oat Sourdough is DELISH!
Wonderful! Sounds amazing!!
Would you share where you found this recipe?
This is amazing information you’ve shared and I’ve never heard of it. My poor husband is suffering from severe reactions to gluten but I have been searching for ways to still feed him sourdough. Do you mind sharing your recipe?
@@JaneThatcher89 see Elly’s Everyday Make a gluten free or wholewheat starter with one easy process ua-cam.com/video/d36SVZj7TuI/v-deo.htmlsi=sX-mfqnzyQDW2tE9
@@JaneThatcher89 see this video on how to make a gluten free sourdough loaf ua-cam.com/video/xaGlru_0jhQ/v-deo.htmlsi=Fleqhy3jYhSDrTah
Great information! Sourdough bread is my favorite bread and I have been eating it for years in moderation. I consider it to be tastier and healthier than conventional bread and easier to digest and less likely to spike my blood sugar. Sometimes I even eat it alone. Thank you for your time to share this valuable information Dr. David!❤👍
Great to hear that! Thanks for all your support!
It’s delicious with EVO oil 😋
Thank you for your very informative video.
All bread baked in Iran until recent years has been sour dough breads. Not because it is healthy but because it was the only trick for bread making they knew.
At the age of 52 I discovered accidentally that my life long digestive issues, gas, bloating and chronic constipation was caused by the only two slices of whole-wheat bread I ate for breakfast! As I knew that wheat consumption makes me tired immediately, I never consumed other wheat based products like pasta, other than bread in the mornings anyway, but even that amount of wheat was so bad for me.
Now, after years of avoiding wheat, if I eat some food that contains wheat or piece of bread occasionally, it would be ok.
It is useful to know that in many cases, the condition called IBS may be caused only by wheat consumption, although in old times, specialists didn't know this fact. I hope they know today!
My husband gave me all the goodies to make it for Christmas and I’ve been playing with it since. I use King Arthur unbleached flour and am starting to experiment with the very healthy Einkorn as well. I’ve looked up recipes for the discard, and have used it so far in waffles, pancakes, and crumpets. Another video taught me how to keep the starter in the fridge so I don’t have to feed it every single day. I’ve got fibromyalgia and insulin resistance, so I’m looking forward to a hopeful reduction in my symptoms.
Insulin resistence, and diabetes, is the body’s inability to handle carbohydrates. So way on earth are you planning to eat any bread at all?.
That's from seed oils. Not carbs. Bread was life for indigenous Europeans. At least for me, it's healthy.
@@RunninUpThatHillh ….i agree. It’s always been a staple, and healthy before the scientists started messing with it. Europeans are not fat like Americans are because they have healthier grains and buy their bread daily. I’ve heard Europe doesn’t allow a lot of American products with preservatives too.
I recommend using King Arthur bread flour when making sourdough bread.
@@FoxFox0077 it's not a matter of cutting out all carbs, it's a matter of balance, limiting and not overwhelming the body's ability to assimilate the amount of carbs that you're eating. True, some people don't tolerate bread at all, but some bread is allowed preferably high fiber
I am in keto diet and ketogenic doesn’t allow bread , but I always have sourdough dark rye bred and I can say happily that I am still loosing weight.
I'm on KETO diet as well, and I have full sourdough discard waffles daily(no flour but full discard batter), and I have fermented my sourdough loaf for 72h to have a slice daily.
@@SuperZimpatico i have found this to be true as well using sourdough einkorn to make bagels which does include 2 T maple syrup. I eat one or two a day and No weight gain- in fact still slowly loosing after a 50 lb drop.
then you're not in a keto diet. you'll probably not get into ketosis at all
@@MarkStoddard I don’t know but I know this is working for me.
I use keto ideas to loose weight by baking with almond flour. And I'm loosening weight. But I still eat sourdough bread.
Great information to pass on to my customers! As I run a highly successful micro bakery selling many flavours of sourdough breads of various variations! ❤
Thanks for sharing!
Where is your shop? That sounds wonderful!
@@lucystrider728 northern Canada! 🇨🇦
Thank you for your video. I have been making sourdough since 2020 and noticed that I did not get the indigestion and skin rash that I do with commercial bread. It is nice to understand the reason why.
I just started making my own again, was so happy to this! Thank you!
You are so welcome!
To up this a notch or 10 I use the ancient grain Einkorn. It is the original wheat before all the monkeying with that grain. (They crossed wheat with Chineese goat grass in the 50’s among many other alterations) It already has a low and very weak gluten; in fact you can’t even kneed it because it is so weak. So to use it in sourdough and esp a long ferment overnight (or several nights)in the fridge it just gets more digestible. Along with that it has proteins and fats and from what I have read the whole grain einkorn is a food you could survive on if needed because it has so many naturally occurring essential nutrients. In other words combining einkorn with the sourdough ferment is amazing.
Yes that is a good combo!
Wendy, I was just thinking the same thing. Do you know of any organic sourdough Einhorn breads in the US or Canada?
Please let me know your recipe or ratios? I'd love to try this but I'm very new to bread baking!!
@@David-xk8hb There are more and more places popping up. I just found one at our local farmers market and perhaps online? It is so easy to make my own that’s what i do now.
@@AJ-ku9jz so how do i do that? It doesn’t copy and paste. Look up jovial sourdough einkorn bread. This is the best recipe of all the ones i tried and it uses a levain (which is really just a bigger starter) so it is convenient time wise. . It is just flour water and salt. As well as the starter with is just water and flour. Amazing such simple ingredients provides also much. I also make wonderful einkorn sourdough bagels which i was amazed were so easy.
Fantastic information. I was thinking about this just the other day. Can you also do a video on sprouted grain breads? Does sprouting grains reduce gluten, and if so, by how much?
I am glad that you are informing people about the benefits of sour dough bread. However I cannot agree that it does not have any protein. Hard red and hard white is loaded with protein as are many of the ancient grains.
At present we made our own bread made from ancient grains. We mill our own grains for flour. It tastes great and I can feel how healthy it is. Bread has been eaten by Greeks and other societies dating back thousands of years.
We have had a difficult time making sour dough starter but hopefully soon we will succeed. I am looking forward to making sour dough rye bread. Eva
Definitely not loaded with protein. Anything with
@agcala9619 You are doing it right grinding your own flour and using ancient grains. I too grind my own wheat berries and use Einkorn in my sourdough every 5 days. I noticed you referred to Hard Red and Hard White grains. I have both, however I use the Hard White strictly for my starter as I prefer the more mild flavor of the Hard White over the Hard Red, the Hard Red having a stronger wheat flavor. Look up Baker Betty on UA-cam on how to make your starter. If you follow her instructions you should have a good starter going within 7-10 days. Where I differ from Baker Betty, I no longer need to feed my Starter everyday, nor do I have to discard. Once I set aside some Starter in a separate jar for my making a new boule, I replenish my original Starter with the exact amount I took out for my new boule. For example, I remove 80 grams of Starter from my original (I am making two boules at the same time using a total of 1000 grams of combination of Bread flour, Einkorn and Hard White flour), so I feed my original Starter with 40 grams of freshly ground Hard White flour and 40 grams of water. I set the original Starter jar back on the counter with a loose lid for 30-60 minutes. After the the 30-60 minutes I tighten the jar lid and place it back into the refrigerator until I need it 5 days later. I then repeat the same steps when making new boules. No more feeding and no more discarding!! Forgot to mention when I make new boules, after placing 80 grams of Starter into the new jar, I add 40 grams of freshly ground Hard White flour and 37-39 grams of water and mix it all together with the 80 grams I had taken from my original Starter. If you want a wheatier taste then use Hard Red Wheat berries. BTW, you can let your Starter stay in the fridge for weeks, if needed, without feeding it.
Wow 200PPM is basically nothing compared to 124,000PPM - this is very interesting. I have been learning to bake my own sourdough and there is a big difference in how i feel after eating my bread compared to store bought bread.
Great to hear that!
I make sourdough for my mother, and when I can't, and she needs to eat regular bread, she always complains that she needs to take medicine for her intestines.
Thank you, Dr. Jockers! And your many commenters for this video have contributed added value as well. My wife and I have been buying the storebought sourdough bread and almost always toast the slices. To what extent this sabotages the value of sourdough bread we don't know. Several commenters touched upon this issue, and I think it deserves some attention, so I will put it on my to-do list, to see what I can find out about it.
Yes obviously toasting the bread changes the nature of the bread
Thank you very much👍 It was helpful interesting and informative.
Glad you enjoyed it!
Thanks so much for the wonderful info. I have 3 autoimmune issues and was so hoping that sourdough would help solve my problems .😢😢😢😢🥺🥺I have a room full of various varieties of wheat berries that I mill into my own flour. Farro wheat berries come the closest to not making my sugar rise. I guess I’ll have a big sale and someone will get a really good deal!
great info , love sour in general , make my own Kiefi , to more sour the better . Going to try baking my own again , don't for get if you bake your own you can use non gmo round up free flour which many say is big contributor to all the gluten intolerance
Thank you for this amazing information!!
Thanks for all your support!
I always have my homemade sourdough bread toasted. I like to put peanut butter, blueberry jam and banana slices on it 😋
Yummy!!
Can u share the recipe pls
Me too - peanut butter on sourdough toast - yum! I recently made my own peanut butter too - so easy, but washing up wasn't fun - all very sticky!
Peanut butter.....careful of aflatoxin mold
In Prague and Poland I had sourdough combos with rye or buckwheat. So good with a sure, borscht or other soups. My gut has no problem.
Thank you, Dr. Jockers, you are the best 👌 ❤
Fabulous video. So informative.
Glad it was helpful!
Great video, thank you! May you be blessed
Thank you! You too!
Very good information. Thank you.
If I use kefir to make my bread instead of a sourdough starter will that make a difference in nutrition?
How about the choice of flours? Huge difference between a sourdough made from commercial white four on the one hand and whole grain (organic) on the other. Also other flours? Especially rye, spelt, emmer, einkorn or khorasan?
Thank you for the breakdown. Always appreciate your videos and love listening to you in the various summits I attend. I eliminated gluten, sugar and dairy from my diet a few years ago. Eat a healthy whole foods diet. No processed foods either. Hardly ever go out to eat because I want to control what goes into my foods and how it is prepared. Has helped a lot. I do miss bread and switched to sourdough bread last year to try it out and because I read that it was better than regular bread. I really want to learn how to make my own gluten free sour dough bread, making the starter dough intimidates me. Have yet to find one. Any suggestions?
Thank you!! Here is a helpful article for you: drjockers.com/is-sourdough-bread-healthy/
Thanks a lot for your presentation. Could you please comment on the kind of flour that you assume to be used for sourdough bread? You might use pure rye flour (a little tricky but it works), but I personally like to add few wheat or dinkel flour. One even could use pure wheat flour. Rye contains less than half of the gluten that wheat or even dinkel would have.
I think it's kind of worth mentioning that once sourdough bread has been baked, all of the probiotics have been killed off by the high temperatures, so their sole benefit is to help to degrade some of the potentially toxic elements in grains. It's also worth clarifying that gluten is a protein and not a carbohydrate. And last but not least it's important to point out that the figures mentioned are averages, because the amount of degradation in the dough is obviously proportional to the amount of fermentation that has taken place; if you bake the bread before the fermentation has finished, you won't get all of the benefits. Personally I'm particularly interested in data (which I can't find anywhere) concerning the reduction in sugars between normal and well fermented sourdough bread. Could sourdough be considered permissible in a ketogenic diet?
Sourdough wouldn't be considered "low carb" but could be something to enjoy when you cycle out of ketosis on occasion
interesting!
Just curious how fermentation decreases gluten?? I can understand how it decreases the starch because through the fermentation process, the yeast will eat the carbohydrates/starch but how does that affect gluten ? Also, what about fermentation time, what is ideal fermentation time?
I think the acid breaks down the gluten protein
It doesn’t. This is a total BS. Same BS as his “doctoral” degree.
@@N.C.-wo3eydo you have a doctoral degree? Explainif so why this bs.
Fermentation (pH 4,5) is for braking phytic acid.
Thank you for this video. I am now really interested in making my own sourdough bread--especially to avoid the brominated flours commercial bakeries use. I was wondering if you recommend making your own starter, or buying a buckwheat one? Perhaps you could make a video on how to make the starter? BTW I or my husband do not have any autoimmune diseases or Celiac disease!
Buckweat is a good one!
Do the prebiotic and post biotic or acetic acid acid cook off in a high heat oven? Thanks!
Thank you so much for this video. I am trying to incorporate sourdough as much of my baking as possible. I've tried to look up the benefits of making sourdough pasta but it is difficult to find anything on it. If I ferment my pasta for 24 hours will this have the same benefits that you described in your video?
Hello doctor.. I have a question about adaptogenic herbs such as Eleuthero, Ashwagandha, or Rhodiola. Can I take them all year round, or do you recommend what?
Yes you can take these year round as long as you feel good with them!
Is grain free necessary or is gluten-free sufficient? For example, can gluten-free grains be used for someone with autoimmunity like millet, quinoa, buckwhweat, amaranth, and brown rice. According to Barbara O’Neill the big problem with gluten is that it is very difficult to digest, and so you end up with partially digested gluten protein, which can then trigger an auto-immune response. She mentions ancient grain, like Einkorn grain, which is “God’s grain” that has a very fragile gluten structure that is easy to digest and not the hybrid wheat protein in most breads and foods today. Couple that with sourdough starter and/or sprouted, and we might have something truly wonderful. Modern wheat was hybridîzed in the 1950’s to increase wheat yield with the side-effect of making the gluten almost indigestible.
Thanks for the information, i started making my sourdough starter out of rye flour and it feels great. I do have an autoimmune issues. The question is: you said people with autoimmune issues should avoid sourdough bread, is that because it still has a trace of gluten, or for some other reasons? Thanks again
Yes that is exactly right. There is a big correlation with autoimmune disease and gluten sensitivity and gluten in general causes an increase in the gut protein zonulin which increases intestinal permeability. Leaky gut is a huge factor with autoimmune conditions so most people with autoimmune have a very low tolerance for gluten.
@@DrDavidJockers I’ve been making a rye sourdough starter to make a buckwheat bread for about 2 months, it did not reduce the arthritis joints pain, but overall all I feel good, more energetic, less brain fog, better sleep.
Thanks again.
Thanks for sharing. How about einkorn sourdough? How much gluten does it contain and what type of gluten?
A lower level
@@DrDavidJockers thank you
Question please: after a lifetime of wheat bread I’ve recently developed a love for sourdough bread. I buy a brand that is Non GMO, so wondering if this store bought bread is so bad?
Thank you for the information!
Our pleasure!
Would fermenting result in lowering protein content?
Doctor thanks to video. At which temperature does pro- biotic break ?
How about yeast.. wanna know about that too
I’m on a no-sugar, quasi-Keto diet. I say quasi because it’s a keto diet but I eat a couple slices of sourdough with my eggs in the morning. I’m losing weight and I feel great. My energy levels don’t crash after breakfast.
Thank you for clearing that up.
Thank you! I like this information.
Is it alright for CKD patient to eat sourdough bread ?
I think it’s a glyphosate sensitivity for most.
A lot of people think that and glyphosate is certainty an issue, but it dosn't take away from the issues folks have with gluten.
My dad was diagnosed with gluten ataxia a few years before he died..2005…I understand this is a genetic marker passed down,,hence, I have it also. So I am very leery to eating bread unless I make my own using other ingredients. Sourdough is my favorite though. Went on keto 2 1/2 years ago.
I am trying to read and study as much as I can on sourdough before I jump into making my own. I plan on doing a very long rise type process and also using more ancient grains like Einkorn and Emmer. I am hoping to keep both the gluten levels extremely low and my blood sugar spikes to a minimum while still getting to enjoy occasional slices of fresh bread.
Yes that will help!
Slather it with butter and it will be even lower GI.
@@lenavoyles526 something I do every time I eat any veggie as well. I have proven to myself it slows and blunts the blood sugar response even to low carb veggies....
Don't over think it I made three loaves before getting it just right all four loaves were delicious. Mix and put in fridge for slow fermentation. Good luck
Yes. Sourdough has to be learned by doing. I learn best by reading, so that was difficult for me to understand😂 I think intuition is required, maybe why it kinda feels like a spiritual practice to make any kind of bread, really..but definitely sourdough!
I make my own sourdough and what I don't understand is the gluten network at the end of the fermentation process still feels very strong, and rightfully so, if you don't have strong gluten network, it would be a cake, not bread. If so how could the gluten content be reduced that much in the end product? if that's true wouldn't the bread just fall apart and the final product taste like cake? I wonder if the research studied the sourdough starter itself which if left for a long time (several days), it would turn the whole thing into liquid, then maybe the gluten could be that low.
Be aware that much of the 'sour dough' being sold is a semi sour dough: some SD starter for flavour but mostly risen by bread yeast
‼️‼️‼️ I appreciate this information, however… not knowing the type of flour that was used doesn’t help me understand the data. Different types of flour would produce different results. For example, conventional modern wheat, even certified organic conventional flour is bred to have 10x the gluten of ancient grains. So if you ferment a loaf of conventional and a loaf of einkorn, using the same sourdough process, the final data as far as gluten content for each loaf would vary greatly, right?
Thank you so much for this information, what is your opinion for eating Ezekiel bread since they advertise it as the seeds etc. ?
👎
Somewhat similar to Sourdough bread with Ezekial bread. Much better than traditional processed wheat, better than organic wheat, lower overall gluten content but not gluten-free and will increase blood sugar and insulin. So similar rules apply - if you are healthy, you can have some and if not - you should avoid!
I get mine from Trader Joe's. It's extremely inexpensive for the amazing quality that you get. And, it has very few ingredients. The fewer the better.
This is incredible nonsense.
Naturally leavened bread fermentation does not reduce the gluten to any noticeable degree. Those probiotics you refer to are really end result enzymes and the key one protease cuts up the gluten structure a little they not not break down gluten molecules.
All of the probiotic bacteria are killed by the baking.
There are advantages, gut wise in naturally leavened breads. But not the ones you point out. Phytase destroys phytic acid and is active at a pH level below 4.5. Phytic acid fixes to minerals. Yeasted whole wheat bread is not optimal for health because there is not enough acidity to break down phytic acid to release minerals for our absorption.
Yes, I know my bread biochemistry and you clearly do not.
I would recommend if it's made with Italian flour. I would recommend not to ferment to a sour point. It does cause inflammation.
Thanks for sharing!
Awesome info video thanks
Glad it was helpful!
I've seen some homemade grain free recipes for bread made from psyllium husk and ground seeds. Do you have any recipes you recommend?
Yes here is a great one that is a grain free bread: drjockers.com/keto-garlic-and-rosemary-cauliflower-bread/
I use healthy quinoa or teff flour, vegetable powders and egg powder etc with just baking powder for a few minutes in microwave
What about Black Russian bread, a close cousin to Pumpernickel bread?
Not familiar with it!
Does the heat of baking not kill the pro and post biotics?
That's what I was thinking 🤔
Good point !
What does the gluten turn into? Does the overall protein level drop?
Yes it has a low protein level - about 2 grams per slice.
The sourdough bacteria consume the gluten.
Is Sourdough bread safe for someone suffering from Histamine intolerance?
no ferments are high histamine you can make soda bread tho fine for histamine probs
انا لا اجيد اللغة الانجليزية لكن لدي سؤال
هل هذا الخبز يرفع سكر الدم ؟؟ للمرضى بمرض السكرى و الاصحاء ايضا !
هل تحضيره في البيت يقلل النشويات و الكاربوهيدرات ؟؟
ماهي الخلاصة و هل هناك مرجع علمي موثوق يثبت كلامكم لو سمحت
سوف اترجم الكلام المكتوب من خلال خاصية الترجمة هنا
Thanks for your support!
@@DrDavidJockers
لكن لم تجبني على سؤالي
@@بدوناسم-ع2ف
Thanks for your support 😂
@@MrWhitelightning73
😒😂
As part of The Starch Solution, bread can be consumed regularly without worries of weight gain. Make it delicious sourdough and feel fabulous!
great info, thanks!
Glad it was helpful!
Any recommendations for store bought sourdough?
If the ingredients list anything other than water, salt and flour it is not true sourdough. If it uses commercial yeast or other chemicals it isn't real sourdough.
It's just bread. No truth or falsehood, it's bread.
Commercial yeast or sourdough starter.....it's still just bread
Dr William Davis says bread has more sugar than a Snickers bar. Sourdough fermentation consumes the sugar and as a result sourdough bread stabilizes blood sugar. Everyone who is diabetic should only eat sourdough bread.
I’m glad I can tolerate gluten. I love sourdough bread and I’m not giving it up anytime soon.
I'm Celiac and people told me that I could eat sourdough bread, but it did not go well for me when I tried eating it. I eat grain free.
Yes if you have a strong gluten sensitivity (which is what Celiac is) than you definitely want to avoid anything with any gluten in it.
That’s really useful; thank you.
Glad it was helpful!
I can eat sourdough but not ordinary bread without suffering afterwards. I am not coeliac.
Einkorn wheat is lowest in gluten
12,000 year old type
That’s if it is real sourdough bread! Most store bought has yeast and sugar to make it rise as fermentation takes a long time to make the real deal! I make my own starter and bread. It’s not hard, just takes patience to ferment and proof.
Well, maybe probiotics are not in the bread, because they died during baking. But its still superhealthy. Appreciate the great video!
Ancient cultures used ancient wheat.. whichever way you look at it modern wheat and grains are pathogenic
Yes for sure, Einkorn flour
I used to be a big Brags ACV girl…now that it has been purchased by Bill Gates and Katy Perry I have stopped buying it…🤬🤬🤬🤬
😱I didn’t know that.
That is true...but there are other good natural brands out there...or you can make your own.
Well now I won't feel so bad eating half of a slice of sourdough bread with my cafe con leche 🍞😊
Great to hear that!
What about the milk and sugar in the café con Leche?
@@jonathantippett1981 stevia
@@jonathantippett1981 Hello debbie downer
Thank you
You're welcome
The longer the fermentation the less gluten content. Try 24 hour fermentation.
Great info! I have to say, though the concept of your art piece was lovely, it just makes me think of Covid now.
Oh wow...sorry you are thinking about that now!! Lol!!
My mom used to make bread and coffee cake from a sourdough recipe called Friendship bread. I can't eat it at all. Too much histamine. I think the carnivore diet is best and ditch all plants that make us sick.
Thanks for sharing!
The "bread starter" used in Friendship bread doesn't sound like a sourdough starter, and there is no second rise after adding the wheat, so there is gluten in this bread.
Only one in a hundred gluten intolerant people are actually gluten intolerant. For the rest its just a trendy thing to say. Eat sourdough its nicer than factory junk bread, look on a sliced bread packet, ingredients look like the stocktake of a chemical plant.
Everyone has a threshold level of gluten they can consume. Some are much more sensitive or intolerant than others.
If you consider diabetes could be caused by eating bread which spikes blood sugar, then there may be many people affected by gluten.
Are you a Dr and tested all the 99% you say are lying to look trendy?
If you use spelt flour its much better because it hasn't been genetically modified.
You should have discussed sourdough bread in grocery stores. All the ones I have looked at contain yeast and as such are not real sourdough.
My sourdough and Ezikiel stay in the freezer
Everything in moderation, just like my mom said many years ago, and lived to be a ripe old age.
Hmm. If I feel great already, sourdough bread is good for me. If I don't feel well, don't eat sourdough?
You baked the bread 230-250 deg Celsius all your probiotics are dead by the time cmon
❤❤❤❤❤❤❤
😢
You keep saying sourdough is "fermented bread". ALL bread is fermented. Fermentation is the process of the yeast converting the sugars to alcohol and C02. In the case of sourdough, the acetobacter bacteria is then breaking down the alcohol into acidic acid. (Other bacteria is creating malic acid.) Your constant references to sourdough as a fermented bread make me a bit unsure you really understand what you are talking about with respect to sourdough and fermentation. Please back up your blanket statements with references.
I also don't buy the "probiotics" theory. Any living bacteria in the sourdough is most likely killed during the cooking process. The "postbiotics" I can understand, although it is unclear how much they are also degraded by the high heat of the oven.
As to the gluten reduction, it's unclear. Sources I can find online just handwave things saying "sourdough reduces gluten" but nothing tells me why or how. There is a bit of info in one article that says the gluten is slightly altered, with makes sense with the acids in the dough. I am lucky that I am not gluten intolerant so it really doesn't matter to me.
Einkorn
Sourdough costs a lot of dough and tastes sour.
Bread is not healthy.. it’s just not, even homemade organic sourdough.
He is probably talking about generic flour instead of ancient grains. IMHO, a very poor presentation which is typical of medical professionals..
Absolutely not true I have the same exact reaction from sourdough as I do to regular bread exactly
Well you may be very gluten sensitive and in this case, even the smaller amounts is exceeding your threshold.
You might be coeliac . I am not . I can eat sourdough one slice a day . I cant eat conventional bread or fake sourdough the super market varieties that are semi sourdough.
@@DrDavidJockers yeah I think you're right I just can't eat it it's so delicious and I try to buy the one with only like two ingredients. I'm sensitive to everything dairy, get cracks behind my ears when I eat any kind of wheat and my ears start leaking clear stuff. So I probably am sensitive to gluten I would think
This is silly advice. You can be healthy with chronic inflammation when you are young, but you better believe, it eventually catches up with you.
Carbs are bad for you. There's zero need for carbs consumption. I haven't eaten bread in eighteen months now and I feel the best I've ever felt in decades. As much as I love bread I don't miss the chronic pain nor all the weight I've lost on my high fat low carb diet....
Glad you are feeling so much better!
@@DrDavidJockersthanks... You don't realise how crap you feel every day until you exclude the foods that affect you and you start feeling great again....
Going low carbs high fat has cured my hypertension, gum disease, arthritis and knee pains, and my body odour has completely disappeared.
@@Damnthematrix Sourdough is not a carbohydrate as it doesn't spike the blood sugar, but stabilizes it. Our microbiome feed on grains. It is not a healthy long term strategy to eliminate grains from your diet.
This is a silly comment.
@@XOChristianaNicole please explain how you came to this conclusion.