Gluten-free diets have become increasingly popular in recent years, with more and more people eliminating gluten from their diets for health or personal reasons. For those following a gluten-free diet, finding tasty and nutritious gluten-free bread options can be challenging. One brand of sprouted grain bread that is growing in popularity is Ezekiel bread. But is Ezekiel sprouted grain bread gluten-free? Let’s take a look at what Ezekiel bread is, the ingredients it contains, and whether it can be safely eaten on a gluten-free diet.
What is Ezekiel Bread?
Ezekiel bread, also sometimes called Ezekiel sprouted grain bread or sprouted bread, is a type of bread made from sprouted whole grains and legumes including wheat, barley, beans, lentils, millet, and spelt. It gets 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.”
Unlike most breads, Ezekiel bread is made from sprouted grains and legumes. Sprouting is the natural process that occurs when a seed begins to grow and the plant emerges. When grains and legumes are sprouted, this unlocks beneficial enzymes, may improve the nutritional profile, and can potentially reduce anti-nutrients.
The sprouted grains and legumes used to produce Ezekiel bread include:
– Sprouted wheat
– Sprouted barley
– Sprouted beans
– Sprouted lentils
– Sprouted millet
– Sprouted spelt
Ezekiel bread has a unique flavor and texture. It tends to be denser and moister than regular bread. The combination of sprouted whole grains and legumes gives it a distinctive, earthy, and nutty taste.
Nutritional Profile of Ezekiel Bread
Compared to traditional wheat breads, Ezekiel bread offers an improved nutritional profile:
– Higher protein content – The addition of legumes like lentils and beans boosts the protein levels. A slice of Ezekiel bread may contain 4 grams of protein or more.
– Increased fiber – Sprouting increases the fiber content, with around 4 grams of fiber per slice. The sprouting process produces natural enzymes that break down fibers and carbs into more digestible forms.
– More micronutrients – Ezekiel bread is packed with B vitamins, iron, magnesium, potassium, zinc and other micronutrients. Sprouting enhances vitamin levels.
– Lower glycemic impact – The sprouted grains have less of an effect on blood sugar when compared to conventional flour. The coarsely ground grains help slow digestion.
– Less phytic acid – Sprouting neutralizes phytic acid or phytates, which are anti-nutrients that can inhibit mineral absorption.
So Ezekiel bread offers a wholesome nutritional package. But the defining question is, does it contain gluten?
Does Ezekiel Bread Contain Gluten?
Gluten is a protein found in grains like wheat, barley, and rye. For those with celiac disease or gluten sensitivity, consuming gluten triggers an autoimmune reaction that damages the small intestine. This causes symptoms like abdominal pain, bloating, diarrhea and other digestive issues.
The two primary gluten-containing grains used in Ezekiel bread are wheat and barley. So Ezekiel bread is not gluten-free. Most brands of Ezekiel bread will contain gluten from the wheat and barley grains.
However, the sprouting process does alter the gluten to some degree. Sprouting breaks down constituents of gluten through enzymatic activity. Specifically, sprouting leads to partial degradation of the gluten-forming gliadin and glutenin proteins. Research indicates that sprouting lessens gluten immunogenicity, or the ability to elicit an immune response.
But sprouted wheat bread is still considered unsafe for people with celiac disease due to residual gluten content. There is no evidence that the immunogenicity is reduced enough to prevent intestinal damage for those extremely sensitive. Extreme caution is still advised with sprouted wheat bread for those with gluten issues.
Certified Gluten-Free Ezekiel Bread
A few Ezekiel bread products are certified gluten-free. These are made with a blend of sprouted grains and legumes that do not contain gluten, such as:
– Gluten-free grains: millet, sorghum, quinoa
– Gluten-free legumes: lentils, soybeans, garbanzo beans
Brands offering certified gluten-free Ezekiel bread include:
– Food for Life Ezekiel 4:9 Sprouted Grain Bread Gluten-Free
– Manna Organic Sprouted Grain Bread Gluten-Free
– Julian Bakery Paleo Thin Sprouted Grain Bread Gluten-Free
Be sure to look for a certified gluten-free label when choosing these options. Third party testing ensures the products contain less than 20 parts per million of gluten. This is the recognized safety standard for foods designated gluten-free.
For those pursuing a gluten-free diet, these sprouted but gluten-free varieties allow you to enjoy the same Ezekiel bread benefits without the risks of gluten exposure.
What About Gluten Cross-Contamination?
When selecting any gluten-free product, cross-contamination is always a concern. This refers to gluten exposure that occurs when gluten-containing grains come into contact with gluten-free grains.
Cross-contamination may potentially occur:
– During growing and harvesting if rotated with gluten-containing crops
– In storage bins and transport vehicles
– During manufacturing on shared equipment
– At bakeries, if common work surfaces and utensils are used
Reputable gluten-free brands have strict protocols to avoid cross-contamination along the production chain. Companies that offer certified gluten-free Ezekiel bread products should be transparent about their safety practices and testing.
Thoroughly vet brands and check for gluten-free certification from organizations like the Gluten-Free Certification Organization (GFCO). This provides assurance that consistent safety standards were adhered to in order to avoid cross-contamination.
What Are Some Good Ezekiel Bread Brands?
Here are some top-rated Ezekiel bread brand options to consider:
| Brand | Details |
|---|---|
| Food for Life | Offers the original Ezekiel 4:9 sprouted grain bread containing gluten as well as a certified gluten-free version. Non-GMO Project verified. |
| Manna | Produces a sprouted gluten-free bread line certified gluten-free. Baked in dedicated gluten-free facility. |
| Julian Bakery | Markets Paleo Thin certified gluten-free sprouted grain breads. Lab tested with purity protocols. |
| Angelic Bakehouse | Sprouted whole grain 7-grain breads. Offers a sprouted rye bread that is gluten-free. |
| Dave’s Killer Bread | Sprouted whole grain breads. Company uses processes to avoid cross-contamination. |
These tend to be well-respected Ezekiel bread brands praised for their commitment to quality, taste and gluten safety. Always check labels and product info for certification and manufacturing details.
Is Sprouted Grain Bread Easier to Digest?
The sprouting process may potentially make Ezekiel and other sprouted grain breads easier to digest compared to regular bread. Sprouting engages natural enzymes that begin breaking down components in the grains that can be difficult to digest.
Specifically, sprouting may improve digestibility in the following ways:
– Degrades complex carbs and starches – The enzyme amylase produced during sprouting helps degrade polysaccharides in the grains into simpler, more digestible sugars.
– Neutralizes anti-nutrients – Phytates and other anti-nutrients that can inhibit mineral absorption are reduced during sprouting.
– Partially breaks down gluten – As mentioned, sprouting initiates gluten breakdown by altering gluten proteins.
– Increases fiber digestibility – Natural enzymes break down fiber into more digestible forms.
– Improves protein absorption – Protease enzymes released during sprouting help degrade protein chains into amino acids.
– Reduces lectins – Sprouting may lower levels of lectins, which are carbohydrate-binding proteins that some find difficult to digest.
The collective effect of these changes is that sprouted grains and the breads made from them may be gentler on digestion compared to regular bread. Individual tolerance can vary but many report improved digestion with Ezekiel and other sprouted breads.
Tips for Buying and Storing Ezekiel Bread
Here are some tips for selecting and storing Ezekiel bread:
– Check the ingredients – Ensure it’s made with sprouted whole grains and doesn’t contain any artificial preservatives.
– Look for gluten-free certification – For gluten-free diets, only choose products with third party gluten-free certification.
– Avoid added sugars – Some Ezekiel bread varieties include honey or other added sugars. Avoid these if you want an option with only naturally occurring sugars.
– Check the expiry date – Opt for bread with a distant best before date for maximum freshness.
– Select proper storage – Because it lacks preservatives, store Ezekiel bread in the freezer to prevent growth of mold and extend shelf life. Thaw frozen loaves at room temperature or toasted.
– Consume within 5-7 days – Once thawed or opened, use within 5-7 days. The moisture in sprouted bread makes it prone to spoilage.
Proper selection and storage helps preserve the quality and maximize the shelf life of Ezekiel bread. Following these best practices allows you to enjoy the nutrition of sprouted bread before it goes bad.
Simple Swaps for Gluten-Free Diets
If you’re pursuing a gluten-free diet, here are some simple Ezekiel bread swaps:
| Instead of | Try |
|---|---|
| Ezekiel 4:9 Sprouted Whole Grain Bread | Ezekiel 4:9 Sprouted Whole Grain Bread, Gluten-Free |
| Traditional toast | Gluten-free Ezekiel bread toast |
| Sandwich on wheat bread | Open-faced sandwich on gluten-free Ezekiel bread |
| Bagel | Gluten-free Ezekiel English muffin or bagel |
| Pasta salad | Ezekiel bread salad |
With some simple substitutions, you can enjoy the healthy nutrition of Ezekiel sprouted breads on a gluten-free diet.
Does Sprouted Grain Bread Spike Blood Sugar?
Despite the natural nutrition of sprouted bread, the carbohydrates may still impact blood sugar levels. However, sprouted grain bread affects blood sugar differently than common wheat bread.
Here’s how Ezekiel and other sprouted breads may influence blood sugar:
– Lower glycemic index – Sprouting changes the starch structure and lowers the glycemic index of bread made from sprouted grains. But it still elicits an increase in blood glucose.
– Longer to digest – The intact grains and fiber slow the digestion and breakdown into sugars. This prolongs, rather than spikes, the blood sugar impact.
– Contains carbs – A slice of Ezekiel bread still provides 15-20 grams of carbs. The effect on blood sugar depends on the carbohydrate load consumed.
– Varies individually – Individual glucose tolerance plays a role. Those with diabetes or insulin resistance may react differently.
So sprouted bread impacts blood sugar less dramatically compared to regular bread. But it’s not glucose neutral. Moderating portions eaten at one time and tracking individual responses is important for blood sugar management.
Is Ezekiel Bread Keto-Friendly?
The ketogenic or keto diet strictly limits daily carb intake, so Ezekiel bread is not keto-friendly if eaten in full servings. A few factors make Ezekiel bread incompatible with keto diets:
– High carb content – Each slice of Ezekiel bread contains around 15-20 grams of carbs, far surpassing the 25-50 grams of total daily carbs on keto.
– Spikes ketones – Ezekiel bread is high carb enough to spike insulin which lowers circulating ketones that keto relies on. Eating it makes maintaining ketosis challenging.
– Grains discouraged – Most versions (except coconut flour or almond flour) contain grains, which keto avoids.
– Legumes limited – Beans and lentils provide carbs and starch that also disrupt ketosis.
– Fiber subtracts some carbs – But not enough to make it keto friendly.
The bottom line is Ezekiel and sprouted grain breads are too high in total carbohydrates to comfortably fit into a ketogenic eating plan. An occasional small serving may be tolerable for some strict keto dieters but should be limited.
Recipes with Ezekiel Bread
Here are some recipe ideas to enjoy Ezekiel sprouted bread:
Breakfast recipes:
– Avocado toast on Ezekiel bread
– Chia pudding with Ezekiel bread croutons
– Veggie breakfast sandwich on Ezekiel English muffin
– Ezekiel bread French toast bake
– Baked oatmeal with Ezekiel bread crumble topping
Lunch recipes:
– Ezekiel bread panzanella salad
– Turkey cranberry Ezekiel bread sandwiches
– Tuna salad stuffed in Ezekiel pita pockets
– Ezekiel bread bruschetta topped with tomato basil relish
– Ezekiel bread salad wraps with chicken and pesto
Snack recipes:
– Toasted Ezekiel bread with smashed avocado
– Ezekiel bread crostini topped with hummus
– Open-faced smoked salmon toast on Ezekiel bread
– Ezekiel bread pizza bites
– Mini Ezekiel bread sandwiches with nut butter and banana
Dinner recipes:
– Ezekiel bread crusted chicken tenders
– Ezekiel bread croutons for soup or salad
– Ezekiel bread stuffing or dressing
– Broccoli cheddar Ezekiel bread bowl
– Ezekiel breadcrumbs for coating fish or veggies
With its wholesome nutrition and versatility, Ezekiel bread can be enjoyed in all types of creative recipes.
The Bottom Line
Ezekiel bread offers a sprouted whole grain alternative with enhanced nutrition compared to traditional bread. But it does still contain gluten and is not suitable for strict gluten-free diets due to some residual gluten content.
For those absolutely requiring a gluten-free diet, a few Ezekiel bread products use gluten-free grains and legumes and carry gluten-free certification. These provide the same sprouted grain benefits without the risks of gluten exposure.
In moderation as part of a healthy diet, sprouted grain Ezekiel bread can be an nutritious bread choice, though it may not be ideal for low carb keto diets or those with diabetes due to the carbohydrate content. With proper selection and storage, Ezekiel bread provides a tasty way to enjoy the nutrition of sprouted whole grains.
