Carbs are notorious in the nutritional circuit. You may want to remove them all from your diet. Let’s face it—these avoided white grains are high in simple sugar and low in fiber. This means they are not optimal if you are trying to maintain your blood sugar levels and lose weight. However, if you’ve tried going the low-carb route, you may have turned to alternatives that are bland in taste and crumbly in texture.
Now, thanks to something called, you don’t have to. Ezekiel bread. Ezekiel is definitely a buzz word when it comes to bread. It has become an obsession for many who have a cult following for good reason. The sprouted grains of bread are packed with nutrients like protein as well as fiber that improves your gut health and lowers your cholesterol. “The popularity of Ezekiel bread is partly due to its health benefits and array of vitamins and minerals,” she says. Chef Jacoby Ponder, A culinary expert featured on Food Network and head chef of Chef Ponder LLC.
So you might want to throw in the fluffy white thing called “bread” for a slice of Ezekiel. Grab a loaf from the oven or freezer section of your supermarket. You will never look at regular bread the same again.
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what is ezekiel bread
Ezekiel bread is made from various types of legumes and organic sprouted whole grains. It contains two types of legumes (soybeans and lentils) and four types of cereal grains (barley, millet, spelled and wheat). Sprouting takes place before the bread is made. “The value lies in the germination process,” he says. Lori Shemek, PhD, CNC, Nutrition and weight loss expert and author.
Use wherever you use bread. It can be used as a meal, snack or appetizer, as it comes in flavors such as cinnamon raisins and sesame. Make an Ezekiel grilled cheese sandwich, avocado toast, French toast, or panini. Grab some to make french toast or stuffing. “Yes, Ezekiel bread is versatile and can easily replace your regular bread,” says Ponder. “To raise a toast to them; They make nutritious croutons.
Ezekiel Bread Nutrition
Nutritionists and chefs rave about Ezekiel’s health benefits. “Ezekiel bread is as nutrient-dense as a loaf of bread,” she says. Cordell RobinsonA renowned chef and renowned “Kitchen Architect”, President and COO of the Shaping Futures Foundation.
Nutrient and antioxidant levels of grains increase during sprouting. Whole grains in bread have all parts of the germ – the endosperm, germ (nutrient-rich embryo) and bran (outer nutritive layer). Sprouting breaks up the grain. This releases enzymes that allow for maximum vitamin and mineral absorption. Bran contains B vitamins that support energy production and metabolism.
Bread is also rich in antioxidants, calcium, iron, niacin and zinc. “The sprouted grains and other ingredients in Ezekiel bread are just starting to germinate and are being harvested before they have had a chance to grow into a plant,” he says. Amy Gorin, MS, RDN, an inclusive plant-based dietitian in Stamford, Connecticut, and co-owner of Plant-Based with Amy. “These sprouted foods are more accessible, and bread made with them tends to offer nutrients.”
It has all nine essential amino acids. It is devoid of sugar or artificial dyes. It is low in sodium and high in protein and fiber. Sprouted grains are easier to digest because they contain starches that are less difficult to digest. This means nutrients are easier to absorb. “Ezekiel has more protein, more fiber, and a lower glycemic index for those looking to maintain blood sugar levels,” Ponder says. It’s also dense in plant phytochemicals, which have health benefits like helping to reduce inflammation, stabilizing blood sugar, and promoting fullness. It also has higher digestibility.
Sprouted grains are also sometimes low in phytates, which are known as anti-nutrients, Robinson says. While phytate can prevent the body from absorbing vitamins and minerals, sprouted grains can increase the absorption of folate, iron, zinc, magnesium and vitamin C, she says.
Related: Basic Sourdough Bread Recipe
Is Ezekiel Bread Good for You?
Ezekiel is as nutrient-rich bread as you can find. Swap out refined white or even whole grain bread for Ezekiel. Many other types of bread are made from refined wheat, which is not good for you, and often contain added sugar and preservatives. “Sprouted grains provide nutrients, including several minerals,” says Gorin. “Bread is a good source of both protein and fat.”
It also promotes a healthy gut. “The health of our gut is the epicenter of every aspect of health,” says Shemek.
Is Ezekiel Bread Protein or Carbs?
Both of them! Ezekiel is high carb and also high plant protein food, says Shemek. Basic bread contains 15 carbohydrates and 5 grams of protein per slice. However, these numbers can vary depending on which variety you choose. For example, Grape English Muffins are higher in carbs.
Why is Ezekiel Bread Good for Weight Loss?
It’s common to find a 110-calorie slice of whole grain bread, Robinson says. One slice of Ezekiel bread contains 80 calories, 0.5 g fat and 3 g fiber. “Replacing a higher-calorie bread with a lower-calorie bread can help reduce the number of calories needed to lose weight,” she says.
Typically, this bread does not raise blood sugar. “This means that preventing fat storage over time is a healthier choice,” says Shemek. “Keeping insulin and glucose low creates optimal health and potential weight loss.”
You also need to take in fewer calories than you expend to lose weight. “Replacing a higher-calorie bread with a lower-calorie bread can help with weight loss,” says Shemek.
He adds that some research has shown that people can lose weight when they start eating whole-grain products, such as Ezekiel bread or other whole-wheat products, instead of refined (white) grain products.
Most types of bread contain sugar or sweetener. Ezekiel doesn’t. “This alone is a step up from most breads,” she says.
Plus, it’s high in protein and fiber. Thus, it will keep you full for longer. This means you will eat less. “You tend to feel satisfied after eating this bread,” she says. Leslie Burman, RDis a registered dietitian, certified diabetes educator, and licensed nutritionist in Boca Raton, Florida. “So you may not be able to reach out for more.”
How Does Ezekiel Bread Taste?
For some, it tastes like bread. “It’s pretty nice and delicious if you’re used to whole-grain bread,” she says. Paula H. Mendelsohn, a functional medicine nutritionist and owner of South Florida-based Boca Wellness & Nutrition Services. “And if you think white bread is the standard for bread, maybe not so much.”
However, it may take time to get used to the taste of this bread. “It tastes like a mix of whole wheat and whole grain bread,” says Shemek. “Crispy, dense and chewy.” Ponder’s statement is even less flattering. “It’s often compared to having the texture of cardboard.”
These explanations probably don’t sound appetizing. That’s why Shemek says it can take time to get used to the flavor. He recommends frying. “It turns it into a more attractive texture,” she says. “It’s a great way to start eating it.”
It also says you should freeze this bread. If you don’t eat it within a week, its quality can decline rapidly.
Related: Fresh from the Oven: 17 Homemade Bread Recipes
Why Is Ezekiel Bread Frozen?
Dr. Shemek recommends freezing this bread. If you don’t eat it within a week, its quality can decline rapidly. Because sprouted breads do not contain preservatives, they are more likely to spoil, mold and lose their fresh flavor. That’s why you often come across Ezekiel bread in the freezer section of your grocery store.
If the bread is pre-sliced, prepared as toast, or if you plan to eat it for a long time, store it in the freezer. If you are going to eat the bread in five days or less, store it on the counter in a sealed paper bag or bread box. Avoid storing in the refrigerator, as this can cause the bread to dry out or go stale.
Are There Any Side Effects of Eating Ezekiel Bread?
Ezekiel bread can do a trick on your stomach. “If you’re not used to eating lots of fiber, you may experience some gastrointestinal upset if you start eating too much Ezekiel bread,” says Shemek. If you have this problem, she recommends gradually replacing your regular bread with Ezekiel bread.
Don’t go overboard with eating this bread just because it’s good for you. “Like anything, too much of a good thing is not so good,” says Burman. “Portion size matters.”
For those who want to avoid gluten, Ezekiel bread contains gluten despite being a flourless bread.
What is the Nutritional Distribution of Ezekiel Bread?
Here’s the actual breakdown of nutrients, according to Food for Life:
- 80 calories per serving
- Total fat 0.5g
- Saturated fat 0g
- Trans fat 0g
- polyunsaturated fat 0g
- monounsaturated fat 0g
- cholesterol 0mg
- sodium 75mg
- Total carbs 15g
- dietary fiber 3g
- Total sugar 0g
- Protein 5g
- Vitamin D 0mcg
- Calcium 9mg
- Iron 1mg
- Potassium 81mg
- Thiamine 0.1mg
- Niacin 2mg
- Vitamin B6 0.1mg
- Folate 16mcg
- phosphorus 73mg
- magnesium 26mg
- zinc 1mg
- selenium 13mcg
- Manganese 0.8mg
Where to Buy Ezekiel Bread
1. Life for Life Ezekiel 4:9 Sprouted Grain Bread, $13.63 at Amazon
“Food for Life Ezekiel 4:9 Sprouted Grain Bread is one of my favorites that I would recommend,” says Gorin. Life for Life Ezekiel 4:9 Sprouted Grain Bread, $13.63 at Amazon
2. Food For Like Ezekiel 4:9 Organic Whole Grain Bread, $17.50 at Amazon
“There’s more to Ezekiel’s bread line than bread,” Shemek says. “They sell tortillas, waffles, cereal, English muffins, burgers and hot dogs.” Food For Like Ezekiel 4:9 Organic Whole Grain Bread, $17.50 at Amazon
3. Pepperidge Farm Whole Grain Sprouted Grain Bread, $4.29 at ACME
Robinson also recommends Pepperidge Farm and Panera’s versions of Ezekiel bread. “The ingredients are closer to the recipe for the original Ezekiel bread than any other brand,” he says. Pepperidge Farm Whole Grain Sprouted Grain Bread, $4.29 at ACME
- Amy Gorin, MS, RDN, is an inclusive plant-based dietitian in Stamford, CT and co-owner of Plant-Based with Amy
- Lori Shemek, PhD, CNC, nutrition and weight loss expert and author.
- Chef Jacoby Ponder, a culinary expert featured on Food Network
- Cordell Robinson, a private and renowned chef
- Paula H. Mendelsohn, functional medicine nutritionist and owner of South Florida-based Boca Wellness & Nutrition Services
- Leslie Burman, RD, is a Boca Raton registered dietitian, certified diabetes educator, and licensed nutritionist.
Next: Top 7 Sprouted Breads