Ezekiel bread is a type of sprouted grain bread that is made from whole grains and legumes, such as wheat, barley, beans, lentils, millet and spelt. It derives its name from the Old Testament verse Ezekiel 4:9, which describes a bread recipe consisting of wheat, barley, beans, lentils, millet and spelt.
Ezekiel bread is unique because the grains and legumes are allowed to sprout before being milled into flour. The sprouting process helps reduce anti-nutrients like phytic acid in the grains and increases the bioavailability of nutrients like B vitamins, magnesium and zinc. Sprouting may also make the bread easier to digest.
However, regular Ezekiel bread is not gluten-free because it contains gluten-containing grains like wheat and barley. But some specialty Ezekiel bread products are made with gluten-free grains instead, allowing people with celiac disease or gluten sensitivity to enjoy the nutritional benefits of sprouted grain breads.
Are any Ezekiel breads gluten-free?
Yes, there are a handful of gluten-free Ezekiel bread options on the market made with gluten-free grains, including:
– Gluten-free Ezekiel 4:9 Sprouted Whole Grain Bread by Food for Life – made with sprouted whole grains like millet, amaranth, quinoa, brown rice, and sorghum. Does not contain wheat, barley, rye or oats.
– Gluten-Free Sprouted Whole Grain Bread by Manna Organics – made with sprouted brown rice, millet, sorghum, and soybeans. Certified gluten-free.
– Canyon Bakehouse Gluten-Free Sprouted Ancient Grains Bread – made with sprouted amaranth, quinoa, millet, sorghum, teff, and cassava flour. Certified gluten-free.
– Sprout Living Epic Sprouted Whole Grain Gluten-Free Bread – made with sprouted brown rice, amaranth, buckwheat, millet, quinoa, sorghum and teff. Certified gluten-free.
– Angelic Bakehouse Sprouted Whole Grain Gluten-Free Bread – made with sprouted sorghum, millet, amaranth, teff, quinoa, cassava and buckwheat. Certified gluten-free.
So in summary, while traditional Ezekiel bread contains gluten, there are now several gluten-free versions of Ezekiel bread available made with sprouted gluten-free ancient grains and seeds. These provide a sprouted whole grain bread option for gluten-free, paleo and sprouted grain diets. Just be sure to check the ingredients list and labels to confirm the bread is certified gluten-free.
What makes Ezekiel bread unique?
There are a few key attributes that distinguish Ezekiel bread from other breads:
Sprouted grains – The grains and legumes used in Ezekiel bread are allowed to sprout before being milled into flour. Sprouting starts the germination process, which activates enzymes that break down anti-nutrients like phytic acid, lectins and trypsin inhibitors in grains and legumes. This helps improve nutrient bioavailability.
Whole grains and legumes – Ezekiel bread is made from whole grains and legumes like wheat, barley, spelt, beans, lentils and millet rather than refined grains. This provides more fiber and nutrients than breads made with refined white flour.
No added sugar – Ezekiel bread does not contain any added sugars. It gets its subtle sweetness from the natural maltose found in sprouted grains. This makes it lower in carbohydrates than many commercial breads.
Live cultures – Traditional recipes use a natural sourdough starter to leaven the bread instead of commercial yeast. This imparts a characteristic tangy, sourdough flavor and helps preserve nutrients. Some manufacturers use yeast for convenience.
Lower gluten content – The sprouting process helps break down some of the gluten in the grains, making Ezekiel bread more digestible for those sensitive to gluten. However, it still contains gluten and is not gluten-free unless made with gluten-free grains.
So in summary, the sprouted grains, whole food ingredients, lack of added sugar and use of natural live cultures help set Ezekiel bread apart from conventional bread in terms of nutrition and digestibility. However, it’s still not suitable for those following a gluten-free diet, unless made with gluten-free grains.
What are the health benefits of Ezekiel bread?
Ezekiel bread boasts an impressive nutritional profile with potential health benefits including:
More protein and fiber – The addition of legumes like beans and lentils boosts the protein and fiber content compared to breads made with just grains. This helps support satiety and digestive health.
Increased vitamin and mineral content – Sprouting activates enzymes that increase the availability of nutrients like niacin, riboflavin, thiamin, vitamin E, iron, magnesium, phosphorus, potassium and zinc in grains.
Lower glycemic impact – Beans, lentils and sprouted grains have a gentler impact on blood sugar levels compared to refined grains. This helps prevent spikes and crashes in blood sugar.
Easier to digest – Sprouting breaks down anti-nutrients like phytic acid and lectins that can be difficult to digest and interfere with mineral absorption for some people.
No added sugar – Unlike many commercial breads, Ezekiel bread doesn’t contain any added sugars, making it lower in carbs and a better choice for diabetics.
Probiotics – The traditional use of a natural sourdough starter provides probiotics and good gut bacteria that support digestion and overall health.
So in addition to being nutrient-dense and sprouted, Ezekiel bread offers protein, fiber, vitamins, minerals and probiotics that can benefit health in multiple ways. Just note that it’s not gluten-free unless specifically formulated to be so.
Is Ezekiel bread healthier than whole wheat bread?
In many ways, Ezekiel bread has a superior nutritional profile compared to regular whole wheat bread:
- – More protein and fiber due to the addition of legumes
- – Higher vitamin and mineral levels, especially B vitamins, thanks to sprouting
- – Lower glycemic impact and lack of added sugars
- – Natural probiotics from sourdough fermentation
- – Easier to digest due to breakdown of anti-nutrients during sprouting
However, whole wheat bread can also provide fiber, B vitamins and important minerals like iron, magnesium and selenium. The fiber content helps slow digestion and prevent blood sugar spikes.
So while Ezekiel bread may have some advantages nutritionally, whole wheat bread can still be a healthy choice, especially if you don’t have issues digesting grains and gluten.
Some key differences:
Whole wheat bread:
- – Contains gluten
- – Made from whole but unsprouted grains
- – Higher in carbs/glycemic impact than Ezekiel bread
- – No probiotics from natural sourdough fermentation
Ezekiel bread:
- – Contains gluten unless specifically gluten-free
- – Made from sprouted whole grains and legumes
- – Lower glycemic impact than regular whole wheat bread
- – Provides probiotics when traditionally fermented
So while Ezekiel bread may have an edge nutritionally, whole wheat bread can still be part of a healthy diet. The optimal choice comes down to your own nutritional needs and goals. But sprouting definitely enhances the nutrition of Ezekiel bread compared to regular whole grains.
Can you eat Ezekiel bread on a keto diet?
The keto diet involves strictly limiting carb intake to around 50 grams of net carbs per day in order to achieve ketosis, a fat-burning metabolic state.
Since Ezekiel bread contains around 37-45 grams of total carbs per two slice serving, it may be too high in carbs to comfortably fit into a keto eating plan for most people.
However, it may be possible to incorporate Ezekiel bread in moderation into a keto diet for some individuals, especially if you:
- – Are physically active and can tolerate more carbs
- – Spread out a single serving of Ezekiel bread over the day
- – Limit other carb sources and stick to around 20 net grams of carbs for the day besides the Ezekiel bread
- – Subtract fiber to calculate net carbs (though keto experts argue all carbs count)
The high fiber and protein content of Ezekiel bread can help slow digestion and prevent sharp blood sugar spikes. But it still contains a substantial amount of carbohydrates.
Most keto experts would recommend avoiding all grains, even sprouted varieties higher in fiber and nutrients like Ezekiel bread, to stay in ketosis.
Some lower carb alternatives on keto include:
- – Lettuce or collard green wraps
- – Cloud bread made with eggs or cream cheese
- – Portobello mushroom buns
- – Flaxseed crackers or vegetable crudités
So in summary, Ezekiel bread is likely too high in carbs to include regularly on a standard ketogenic diet. Occasional small servings could potentially work for some people when paired with very low carb meals the rest of the day. But most keto followers avoid it in favor of lower carb options to stay in ketosis.
Is Ezekiel bread alkaline forming?
The acidity or alkalinity of a food is measured by its PRAL (potential renal acid load) value. Foods with a negative PRAL value are considered alkaline-promoting, while those with a positive PRAL value are more acidic.
Ezekiel bread made with sprouted whole grains has an estimated PRAL value of around -0.8 to -1. This means it has an alkaline-promoting, antioxidant effect on the body.
The sprouting process helps activate phytase enzymes that break down phytic acid, releasing alkaline minerals like magnesium, calcium and potassium from the grains. So sprouted whole grain breads like Ezekiel tend to be more alkaline-forming.
By contrast, foods made with refined wheat flour, like white bread, tend to have a positive PRAL value and acid-forming effect.
So Ezekiel bread made from sprouted grains can help promote the alkaline diet popularized by health figures like Dr. Sebi. However, it’s worth noting that the acid or alkaline value of a food may not have as significant an impact on blood pH as was once believed.
Either way, Ezekiel bread made from sprouted grains has a more alkaline nutrient profile compared to other processed breads and grains. But as with any diet, balance and moderation are key.
How to shop for Ezekiel bread
When shopping for Ezekiel bread, be sure to check the ingredient list and nutrition facts to ensure you’re getting a quality sprouted grain product. Here’s what to look for:
Ingredients
- – Sprouted whole grains and legumes like wheat, barley, millet, beans, lentils
- – No refined flours or added sugars
- – Preferably live cultures like sourdough starter
Nutrition
- – At least 3g fiber and 5g protein per slice
- – No more than 80 calories per slice
- – Low in added sugars (under 5g per slice)
Labels
- – “Sprouted whole grains” indicates completely sprouted grains
- – Gluten-free certification if avoiding gluten
- – Non-GMO and organic labels for minimally processed options
Appearance
- – Dense, heavy, moist texture
- – Dark brown sliced color
- – Small sprouted grains visible throughout
A quality sprouted Ezekiel bread will also have a slightly sourdough-like taste and aroma from natural fermentation. It’s best stored frozen to maintain freshness once opened.
Following these simple tips can help ensure you choose the most nutritious and sprouted Ezekiel bread to maximize the digestive and health benefits of this unique biblical bread.
How to incorporate Ezekiel bread into your diet
Here are some easy ways to enjoy Ezekiel bread as part of a healthy diet:
Breakfast
- – Toast Ezekiel bread and top with smashed avocado, poached egg, smoked salmon and red onion
- – Ezekiel bread french toast with Greek yogurt and fresh fruit
- – Open-faced breakfast sandwich with turkey, tomato slices and sprouts
Lunch
- – Ezekiel avocado toast salad with mixed greens, tomato and balsamic vinaigrette
- – Veggie sandwich with hummus, cucumber, tomato and alfalfa sprouts
- – Grilled chicken sandwich with roasted red peppers and pesto
Snacks
- – Toast Ezekiel bread and top with peanut or almond butter and banana slices
- – Ezekiel bread croutons tossed in olive oil and Italian seasoning
- – Bruschetta on Ezekiel bread toast rounds
Sides
- – Ezekiel bread stuffing or dressing
- – Ezekiel garlic bread
- – Ezekiel bread croutons in soups or salads
Substitutions
- – Use Ezekiel bread for sandwiches instead of regular white or wheat bread
- – Try Ezekiel bread crumbs when breading chicken, fish or vegetables
- – Use Ezekiel bread slices for wraps in place of tortillas or chapati
The nutty flavor and hearty texture of Ezekiel bread makes it a versatile substitute for regular bread in many dishes. Feel free to get creative to boost nutrition in your favorite bread-based meals and snacks.
Potential drawbacks of Ezekiel bread
While Ezekiel bread made from sprouted grains boasts some impressive nutrition benefits, there are also a few potential downsides to consider:
- – Still contains gluten and is not suitable for celiac disease or gluten intolerance, unless it’s made with gluten-free grains
- – Higher carb content may not fit low-carb or keto diets
- – Perishable texture tends to dry out faster than some breads
- – Slightly more expensive than regular bread
- – Not always available at regular grocery stores
- – Dense texture and flavor not preferable for some who are accustomed to regular bread
Additionally, those who tolerate grain-based foods normally may still experience digestive discomfort from Ezekiel bread due to:
- – FODMAP fructans in wheat
- – Non-gluten compounds like lectins
- – Prebiotic fiber content
So while Ezekiel bread is more digestible than regular bread for many, individuals with digestive issues like IBS may still struggle with it. Monitoring individual tolerance is key.
Finally, some commercial Ezekiel bread may contain fewer sprouted grains or use isolated wheat starches and gums for texture, reducing potential benefits. Check labels and ingredients for best quality.
Conclusion
Ezekiel bread stands out from conventional bread thanks to its combination of sprouted grains, intact fibers, probiotic fermentation and alkaline mineral content. This specialized sprouted grain bread offers more protein, nutrients and easier digestion compared to regular varieties.
However, it’s not suitable for gluten-free, keto and some low-FODMAP diets due to containing gluten grains and being relatively higher in carbs. Look for certified gluten-free Ezekiel bread options if you need to avoid gluten.
While not necessarily superior, Ezekiel bread can be an occasional substitute for regular breads in those able to tolerate gluten and grain products normally. Moderating servings and listening to your body’s response to this unique sprouted bread can help maximize potential benefits while minimizing adverse effects.
Overall, Ezekiel bread provides a sprouted, nutrient-dense alternative to conventional breads that may boost digestion and nutrition when enjoyed in balance as part of an overall healthy diet.
