Ezekiel bread is a type of sprouted grain bread that has become popular among health-conscious consumers looking for a nutritious bread option. But is Ezekiel bread truly healthy carbs, or is it just another fad diet food?
What is Ezekiel Bread?
Ezekiel bread is made from sprouted whole grains and legumes, including wheat, barley, beans, lentils, millet, and spelt. It derives its name from the Old Testament verse Ezekiel 4:9, which reads:
“Take wheat and barley, beans and lentils, millet and spelt; put them in a storage jar and use them to make bread for yourself.”
This bread contains no added sugars or oils. The grains and legumes are allowed to sprout before being milled into flour and baked. The sprouting process reduces anti-nutrients like phytic acid in the grains, making the bread more nutrient-dense and easier to digest.
Nutrition Profile of Ezekiel Bread
A two-slice serving (68g) of Ezekiel bread provides:
- Calories: 160
- Protein: 8 grams
- Carbs: 30 grams
- Fiber: 4 grams
- Sugars: 2 grams
Compared to regular white bread, Ezekiel bread is higher in protein, fiber, and certain vitamins and minerals. However, it’s still relatively high in net carbs, providing 26 grams per two-slice serving. The term “net carbs” refers to the number of digestible carbs that impact blood sugar levels.
Benefits of Ezekiel Bread
Here are some of the touted benefits of Ezekiel bread:
Made from sprouted grains
The sprouting process increases nutrient availability and digestibility. Sprouting breaks down anti-nutrients like phytic acid that can bind to minerals like zinc and iron, inhibiting their absorption. One study found lower phytic acid levels and higher antioxidant levels in sprouted wheat bread versus regular wheat bread.
Higher protein
With 8 grams of protein per serving, Ezekiel bread provides more protein than most other breads. The proteins in Ezekiel bread may also be more bioavailable due to the sprouting process.
Increased fiber
Ezekiel bread has 4 grams of dietary fiber per two-slice serving. This fiber comes from the whole grains and may help slow digestion and control blood sugar levels.
Low glycemic index
Studies show sprouted grain breads have a lower glycemic index and may not spike blood sugar as dramatically compared to regular bread. However, glycemic response can vary based on the exact carb composition.
Downsides of Ezekiel Bread
While Ezekiel bread is more nutritious than regular bread, there are some downsides to consider:
Still high in carbs
With 30 grams of total carbs and 26 grams of net carbs per serving, Ezekiel bread is still relatively high in carbohydrates. This can be problematic for those following low-carb, ketogenic, or diabetic diets.
Higher cost
Due to its production methods, sprouted grain Ezekiel bread costs significantly more than regular bread, about 4-5 times the price. Making your own would be more cost-effective.
Short shelf life
The lack of preservatives causes Ezekiel bread to mold more quickly than conventional breads. Unopened, it lasts up to 1 week at room temperature or 2 weeks refrigerated. Once opened, it should be eaten within 3-5 days.
May trigger allergies
Ezekiel bread contains gluten and is not suitable for those with celiac disease or gluten sensitivity. The legumes may also cause issues for those with legume allergies.
Ezekiel Bread vs. Other Bread
How does Ezekiel bread compare nutritionally to other common bread varieties?
| Bread (2 slices) | Calories | Carbs | Fiber | Protein |
|---|---|---|---|---|
| Ezekiel | 160 | 30g | 4g | 8g |
| Sourdough | 132 | 22g | 1g | 6g |
| Sprouted whole grain | 120 | 24g | 4g | 8g |
| Whole wheat | 140 | 24g | 4g | 8g |
| White | 132 | 26g | 1g | 4g |
While Ezekiel has more fiber and protein than most breads, it’s still relatively high in net carbs. Sprouted whole grain bread offers a similar nutrition profile but with slightly fewer carbs.
Is Ezekiel Bread Keto-Friendly?
The ketogenic or “keto” diet restricts carb intake to 20-50 grams per day to induce nutritional ketosis. This state of carb restriction and higher fat burning has been linked to benefits like weight loss, blood sugar control, and improved mental focus.
With 26 grams of net carbs per two-slice serving, Ezekiel bread can quickly surpass the daily carb limit on keto. Occasionally fitting it into your daily carb allotment is possible, but regular use or large portions would likely knock you out of ketosis.
There are lower-carb bread alternatives better suited to a keto diet, like:
- Low-carb tortillas
- Lettuce wraps
- Cloud bread
- Seed crackers
- Nuts and nut flours
Pairing smaller portions of Ezekiel bread with high-fat add-ons like avocado, nut butter, or olive oil can also help mitigate the carb content.
Is Ezekiel Bread Good for Diabetics?
Ezekiel bread may offer some benefits for diabetics due to its sprouted grains, higher protein and fiber, and lower glycemic response compared to regular bread.
However, the total carb and net carb count is still substantial at 30g and 26g per serving. Portion control is key, and diabetics should monitor their blood sugar carefully when adding Ezekiel bread to their diet.
Here are some tips for diabetics to incorporate Ezekiel bread:
- Limit to 1-2 slices per meal
- Pair with healthy fats and protein
- Measure your blood sugar response
- Spread out carb intake over the day
Choosing sprouted whole grain, sourdough, or nut-based bread may also provide a better blood sugar response. But as with any carb source, moderation and medical supervision are important for diabetics.
Is Ezekiel Bread Good for Weight Loss?
Ezekiel bread is unlikely to directly lead to weight loss, but it may support a weight loss diet in some ways. Benefits include:
- Higher protein increases satiety
- More fiber aids digestion and satisfaction
- Lower energy density can reduce calorie intake
- Contains no added sugars
However, any bread or carb source should be eaten in moderation on a weight loss diet. Portion control is key.
Here are some tips for adding Ezekiel bread to a weight loss plan:
- Limit to 1-2 slices per day
- Pair with fiber and protein
- Avoid adding high-sugar or high-fat spreads
- Measure portion sizes
- Reduce other carb sources at meals
Overall calorie intake and exercise are most important for weight loss. But Ezekiel bread may be one healthier bread option.
How to Shop for Ezekiel Bread
You can find Ezekiel bread in the freezer section of most large grocery stores. Popular brands include Food for Life and Trader Joe’s.
When shopping, read the ingredient list to verify:
- Made with sprouted whole grains and legumes
- No added sugars or oils
- Low in additives and preservatives
Check the nutrition facts and aim for at least 4g of protein and fiber per serving. A long ingredient list can indicate excess added starches, gums, or preservatives.
Due to its perishability, it’s best to select Ezekiel bread that is well within the sell-by date and freeze upon returning home. Let thaw overnight when ready to use.
How to Bake with Ezekiel Bread
Here are some tips for baking delicious treats with Ezekiel bread:
- Let stale Ezekiel bread dry out completely before using for breadcrumbs or stuffing mixes.
- Pulse in a food processor into fine crumbs for coating chicken, fish, etc.
- For homemade croutons, cube bread, drizzle with olive oil, and toast until crispy.
- Make open-faced sandwiches, avocado toast, bruschetta or crostini.
- Use as bread base for savory bread pudding or strata recipes.
- For sweet recipes, pair with fruits, nuts, seeds, honey, or cinnamon.
Store any homemade baked goods containing Ezekiel bread in the refrigerator and consume within 3-5 days.
Is Ezekiel Bread Worth the Hype?
Ezekiel bread does offer some nutritional advantages compared to regular bread:
- Higher protein
- More fiber
- Lower glycemic response
- No added sugars
However, it’s still relatively high in net carbs and not permitted on very low-carb diets. Portion control is important, even for those just looking to reduce refined carbs.
Ezekiel bread is also much more expensive than regular bread and doesn’t last as long. Whether it’s worth the price tag depends on your budget and nutrition priorities.
Making your own sprouted grain Ezekiel bread at home can reduce the cost. But it requires more time and effort.
The Bottom Line
Ezekiel bread is higher in protein and fiber compared to most breads. The sprouting process increases nutrient density and digestibility.
However, it’s still relatively high in net carbs, so portion control is necessary, especially for those managing diabetes or weight.
Ezekiel bread can be an occasional healthier substitute for regular bread, but is not suitable as a dietary staple or for very low carb diets.
