Ezekiel bread is a popular organic sprouted whole grain bread that can often be found in the frozen food section of grocery stores. Since it contains no preservatives, storing this bread in the freezer can extend its shelf life by up to a year.
Traditional Ezekiel bread, made from a blend of organic whole sprouted grains and legumes, is not gluten-free. But Food for Life, the company that created Ezekiel bread, produces gluten-free bread with sprouted grains.
Read on to learn more about the health benefits of Ezekiel bread, how it is made, the sprouting process, its benefits, types, and more.
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Nutritional Values: 2 Slices of Ezekiel Bread
According to the Food for Life website, two slices of Ezekiel bread provides:
- 160 calories
- 1 gram of fat
- 0 grams of saturated fat
- 0 mg cholesterol
- 150 milligrams (mg) sodium
- 30 grams of carbohydrates
- 6 grams fiber (22% Daily Value)
- 0 grams of sugar
- 10 grams of protein
- 2 mg iron (12% Daily Value)
- 162 mg potassium (4% Daily Value)
- 0.2 mg thiamine (16% Daily Value)
- 146 mg phosphorus (12% Daily Value)
- 26 mg magnesium (12% Daily Value)
- 1 mg zinc (20% Daily Value)
- 13 micrograms (mcg) selenium (25% DV)
- 1.6 mg manganese (70% DV)
Ezekiel bread is packed with nutrients, including fiber, plant-based protein, and several vitamins and minerals. It also does not contain saturated fat, sugar and cholesterol. The combination of fiber and protein increases satiety. Both foods take longer to digest, which creates a feeling of fullness and has a positive effect on blood sugar.
Fiber, an indigestible carbohydrate, may also act like a sponge, helping to lower bad cholesterol and keep the bowels regular. Legumes, like lentils, also contain prebiotics (important fiber and complex carbohydrates) that support a healthy gut.
Whole grains and legumes contain vitamins and minerals that are important for health. Ezekiel bread is especially rich in thiamine, zinc, selenium and manganese.
Where Does Its Name Come From?
“Ezekiel 4:9 products are crafted to mimic the Bible verse Ezekiel 4:9 to provide unrivaled honest nutrition and pure, delicious flavors,” says Food For Life.
How to Make Ezekiel Bread?
Ezekiel bread is a flourless bread. It is made by sprouting organic grains and legumes with water and then slowly crushing them. After it is mashed, it is made into dough in small batches and slowly baked into bread.
Contents
Ingredients will vary depending on the type of Ezekiel bread you buy. Traditional Ezekiel 4:9 bread “Organic Sprouted Wheat, Filtered Water, Organic Sprouted Barley, Organic Sprouted Millet, Organic Malted Barley, Organic Sprouted Lentils, Organic Sprouted Soybeans, Organic Sprouted Cranberries, Yeast, Organic Wheat Gluten, Sea Salt.”
Other varieties of Ezekiel bread have similar ingredients with certain variations. For example, 4:9 sesame sprouted whole grain bread contains all of the above with the addition of sesame seeds.
Sprouting Explained
The sprouting process ensures that all seeds germinate and shoots sprout. Sprouting is thought to aid digestion, increase protein and fiber content, and increase the bioavailability (the ability to be used by the body and exert active effects) of some nutrients.
Pure water is added to organic, non-genetically modified organism (non-GMO) grains and legumes to sprout the grains and seeds in Ezekiel bread. It is then dried and slowly turned into dough and cooked. You can also crush sprouted grains and seeds into flour and make your own bread.
Grains contain phytates and phytic acid, which can bind to minerals (such as iron, zinc, and magnesium) and prevent them from being absorbed by your body. They are often called anti-nutrients. Sprouting reduces the amount of these substances so they do not interfere with mineral absorption.
During the sprouting process, grains and legumes are partially broken down, making them easier to digest. Additionally, sprouting can increase the content of important plant-based compounds. One study suggested that sprouting increases phenolic antioxidants.
Can I Make My Own Bread?
Some people choose to sprout grains at home. You can make this from whole grain fruit. A variety of whole grains can be used for sprouting, including wheat, spelled, rye, and barley. They can be purchased from bulk bins at grocery stores.
The process involves soaking, rinsing, drying and grinding into flour. It may take a few days to process it into flour. After preparing the flour, you can start making your own bread. Since this is a time-consuming process, you may want to consider making extra flour and freezing it for later use.
Benefits of Trying Ezekiel Bread
Ezekiel bread is a nutrient-dense bread rich in fiber, protein, vitamins and minerals. It’s also low in fat, sodium, sugar and cholesterol, making it a heart-healthy choice.
Ezekiel bread is both nutritious and filling due to its combination of fiber and protein. Consuming adequate amounts of fiber and protein at meals increases feelings of fullness, which can lead to a calorie deficit (consuming fewer calories than you burn) and may support weight loss. Additionally, bread contains all nine essential amino acids, making it a complete protein.
A study published in the journal Nutrition Journal suggests that dietary fiber intake may promote weight loss and diet adherence in overweight or obese adults consuming a calorie-restricted diet. The results of this study were based on self-reported dietary recalls, which can skew the data.
Compared to a traditional slice of whole wheat bread, Ezekiel bread contains 50% less sodium. This may be important for people with high blood pressure who eat bread regularly. Reducing sodium and increasing potassium in the diet may help blood pressure management. Two slices of Ezekiel bread provide approximately 4% of the daily potassium requirement.
Additionally, Ezekiel bread has a low glycemic index and is a good choice for diabetics. Foods with a lower glycemic index are digested more slowly and have more positive effects on blood sugar. Pairing your Ezekiel bread with additional vegetables, legumes, and lean protein may promote better blood sugar in people with diabetes while providing more nutrients.
Ezekiel bread is also rich in vitamins and minerals, including zinc, which is important for immune health and wound healing. also phosphorus and magnesium, Two nutrients that play a role in bone health.
Ezekiel Bread Varieties
You can find different flavors of Ezekiel bread, including flax, cinnamon raisin, seven sprouted grains, sesame, sprouted grains and seed breads, and more. The Food for Life company also produces a variety of sprouted grain products, including English muffins, waffles, muffins, wraps, cereal and more.
Some sprouted breads are gluten-free, but not all. Traditional Ezekiel bread is not gluten-free because its main ingredients are wheat and barley, which contain gluten.
Cost
A loaf of Ezekiel bread costs about $6.99 at most retail grocery stores. Organic products are generally more expensive for several reasons; these include limited supply relative to demand and production costs due to greater labor input.
The company also holds other certifications, including Non-GMO, Safe Quality Food, Glyphosate-Free, Quality Service International Certified Organic, USDA Organic, and KOF-K Kosher Certification. Obtaining and maintaining these voluntary certifications costs the company money.
Summary
Ezekiel bread is a sprouted whole grain bread made from a variety of organic whole grains and legumes. This nutrient-dense bread is rich in fiber, plant-based protein, vitamins and minerals. The sprouting process results in the bread’s lower glycemic index, better digestibility, and increased nutrient absorption.
Traditional varieties are not gluten-free. However, there are gluten-free versions of sprouted grain breads on the market. If you want to find a lower-cost option, you may want to consider making your own version at home or purchasing sprouted grain bread from other brands.