With artisan breads growing in popularity, many health-conscious consumers wonder if these crusty loaves are actually better for you than regular sliced bread. Artisan breads are made from simple, often organic ingredients and undergo slow fermentation processes. This allows them to retain more nutrients than mass-produced breads. However, some nutritionists argue that artisan bread can be just as high in carbs and calories as regular bread. The health impacts likely depend on the specific ingredients and preparation methods used.
What is artisan bread?
Artisan bread refers to loaves that are made by small bakeries or individuals using traditional techniques. This includes:
- Hand-mixing dough instead of machines
- Long fermentation times to develop flavor (at least 4-12 hours)
- Minimal or no preservatives/additives
- Shaping loaves by hand instead of pans
- Baking directly on a stone deck oven instead of metal pans
Common types of artisan bread include ciabatta, baguettes, boules, batards, and focaccia. The crust is thicker and chewier than commercial breads. The crumb or interior is less uniform with an open, holey texture.
Do artisan breads have more nutrients?
Artisan breads tend to undergo slower fermentation, which allows time for enzymes to break down phytic acid. Phytic acid can bind to minerals like iron, zinc, magnesium, and calcium, preventing their absorption. Sourdough fermentation also leads to production of lactic acid bacteria and acetic acid, which further degrade phytic acid. This means artisan breads often contain more bioavailable minerals than commercial breads.
The longer fermentations associated with artisan bread baking also seem to increase the availability of amino acids and antioxidants in the final loaf. For example, one study found that bread baked with a 24-hour fermentation retained higher levels of antioxidants compared to standard bread.
Higher fiber content
Fiber is an important nutrient that supports digestion and heart health. Since artisan breads do not contain additives or preservatives, they are often higher in fiber than packaged breads made with refined flour. One analysis found that fiber content averaged 5.7% in artisan breads versus 3.7% in commercial breads.
Do artisan breads have fewer calories?
Contrary to popular belief, artisan breads are not necessarily lower in calories or carbohydrates than regular breads. A slice of artisan sourdough can have 80-120 calories, similar to packaged sliced breads. It ultimately comes down to ingredients and portion size.
For example, a slice of artisan bread made from 100% whole grain flour will be higher in protein, fiber, and micronutrients than white bread made with refined flour. However, it will have just as many or slightly more calories by weight.
There is also variability in size. A 6-inch wedge of artisan peasant bread may be 200 calories or more, while two thin slices of sandwich bread may total just 140 calories. Just because the artisan bread is denser does not mean the portion you eat will be smaller.
Is artisan bread gluten free?
Most artisan breads are not gluten-free unless specifically labeled as such. Artisan breads are traditionally made from wheat flour, which contains gluten proteins. Rye flour used in some artisan breads also contains gluten.
There are specialty artisan bakeries that produce breads using gluten-free flours, such as rice, tapioca, millet, buckwheat, or almond flour. However, gluten-free artisan bread is still considered a niche product that can be difficult to find.
Is artisan bread lower glycemic?
The glycemic index (GI) measures how quickly a food causes blood sugar to rise. Breads with a high GI, above 70, cause rapid spikes in blood glucose and insulin secretion. Over time, habitually consuming high GI foods can increase the risk of obesity, diabetes, and heart disease.
Sourdough breads tend to have a lower GI, in the 50-60 range, compared to most commercial breads. The acids produced duringsourdough fermentation may slow digestion and glucose absorption.
Whole grains also lower the GI of bread. One study found that people with impaired glucose tolerance had a significantly lower blood glucose and insulin response when eating whole grain sourdough bread compared to refined white bread.
Does artisan bread have preservatives?
Preservatives are commonly added to commercial breads to extend shelf life. Common preservatives used in bread include:
- Calcium propionate
- Monoglycerides
- Azodicarbonamide
- Ammonium chloride
- Sodium stearoyl lactylate
Artisan breads do not contain these chemical preservatives. The naturally fermented dough and higher baking temperatures help retard spoilage and mold growth. With proper storage in paper bags, most artisan breads will keep fresh for 2-5 days.
Is artisan bread made with organic flour?
Some artisan bakeries use organic flour, but not all. Organic flour comes from wheat that is grown without synthetic pesticides or fertilizers. There may be nutritional advantages since organic soils tend to be higher in some minerals and antioxidants.
However, some small bakeries may opt for locally-milled flour over organic to support regional farmers. This flour is not certified organic but may come from sustainably-grown ancient grains. Overall, artisan bread flour has simpler ingredient lists compared to commercial breads.
Does artisan bread have conditioners?
Conditioners are added to factory breads to speed mixing, create a fluffy texture, and prevent crumbling slices. Common dough conditioners include:
- Monoglycerides and Diglycerides
- DATEM
- Sodium Stearoyl Lactylate
- Ascorbic Acid
- Azodicarbonamide
- Guar Gum
- Xanthan Gum
Artisan breads do not contain dough conditioners, and the mixing is done carefully by hand. However, some bakeries may use small amounts of natural leaveners like ascorbic acid to aid gluten development.
Is artisan bread vegan?
Many artisan breads are naturally vegan if they do not contain eggs, dairy, or other animal products. However, some artisan bakeries make enriched breads or use butter, milk, or eggs as ingredients. Always check the ingredient list to be sure.
Common vegan artisan breads include:
- Sourdough
- Whole grain
- Rye
- Ciabatta
- Baguettes
- Focaccia
If eggs or milk are added, this is usually done to create a softer crumb, richer flavor, or golden crust. Vegan ingredients like flax eggs and almond milk can be used as substitutes.
Does artisan bread have a higher quality of ingredients?
Artisan breads tend to be made with minimal, high-quality ingredients:
- Stone-ground whole grain or unbleached flours
- Purified water
- Sea salt or kosher salt
- Levain or sourdough starter
Some additional ingredients could include ancient grains, nuts, seeds, herbs, or alternative flours like rye. Artisan bakers avoid dough conditioners, preservatives, high fructose corn syrup, and vegetable shortenings.
locally sourced
Many artisan bakeries use locally grown and milled flour. This supports sustainability and local agriculture while providing fresh, seasonal ingredients.
organically produced
Organic ingredients prohibit the use of synthetic additives and pesticides. While not all artisan bakers use certified organic flour, many favor sustainable growing practices.
Is artisan bread handmade?
One key characteristic of artisan bread is that it is handcrafted in small batches, not mass-produced. Steps like mixing, kneading, and shaping are done by hand without machinery. This allows bakers to monitor subtle changes in the dough and adjust accordingly.
Handmade techniques like fold kneading also develop artisan bread’s signature chewy, holey crumb. The dough gets gently stretched instead of aggressively mixed by industrial equipment. So artisan loaves reflect the baker’s individual care and craftsmanship.
Conclusion
When comparing artisan bread versus regular bread, there are some notable nutritional distinctions. Many artisan breads feature:
- Longer fermentation time, which enhances digestibility and micronutrient levels
- Higher fiber content, especially when whole grain flour is used
- Lower GI impact, particularly with sourdough
- No artificial preservatives or conditioners
- Higher quality, simpler ingredients
However, artisan breads are not guaranteed to be lower in carbohydrates or calories than commercial breads. A great deal depends on the specific preparation method, ingredients, and portion size.
Overall, artisan breads made with whole grain flour offer more nutritional value compared to factory-made white breads full of preservatives. But darker color and heartier texture alone do not distinguish “healthy” artisan breads from more indulgent versions. As with most foods, paying attention to ingredients and nutrition labels is important for making the healthiest choice.
Frequently Asked Questions
Is artisan bread better for weight loss?
Artisan bread may be slightly better for weight loss due to higher fiber and slower carb absorption. However, calories still need to be controlled. A small slice of hearty artisan bread has similar calories to regular bread.
Is artisan bread easier to digest?
The long fermentations associated with artisan bread can make it easier to digest, especially sourdough. The process breaks down gluten and naturally occurring phytates that irritate some people’s digestive systems.
Is artisan bread salty?
Artisan breads tend to use less added salt than commercial breads, but some varieties like fougasse and pretzels are traditionally quite salty. Check labels to see sodium content per serving if limiting salt intake.
Does artisan bread go stale faster?
Without preservatives, artisan loaves typically go stale within 3-5 days. Proper storage in breathable bags or containers helps prolong freshness. Staling occurs faster in hot, humid environments.
Is artisan bread more expensive?
Handcrafted artisan bread is more labor intensive and uses premium ingredients, so it costs more than factory breads. However, the higher quality may justify the price for some consumers.
