Ezekiel bread is a popular organic sprouted whole wheat bread that is often found in the frozen food section of the grocery store. Because it contains no preservatives, storing this bread in the freezer can extend its shelf life by up to a year.
Traditional Ezekiel bread is made with a blend of organic whole sprouted grains and legumes and is not gluten-free. But the company that created Ezekiel bread, Food for Life, does make gluten-free sprouted grain bread.
Read on to learn about the health benefits of Ezekiel bread, how it is made, the sprouting process, benefits, types and more.
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Nutrition Facts: 2 slices of Ezekiel bread
According to the Food for Life website, two slices of Ezekiel bread provide:
- 160 calories
- 1 gram of fat
- 0 grams of saturated fat
- 0 mg cholesterol
- 150 milligrams (mg) sodium
- 30 grams of carbohydrates
- 6 grams of 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% daily value)
- 1.6 mg manganese (70% daily value)
Ezekiel bread is packed with nutrients, including fiber, plant protein and several vitamins and minerals. It also contains no saturated fat, sugar or cholesterol. The combination of fiber and proteins increases the feeling of satiety. Both nutrients take longer to digest, which creates a feeling of fullness and is beneficial for blood sugars.
Fiber, an indigestible carbohydrate, also acts like a sponge and can help lower bad cholesterol and keep the bowels regular. Legumes, like lentils, contain prebiotics: important fibers and complex carbohydrates that promote a healthy intestine.
Whole grains and legumes contain vitamins and minerals that are important for health. Ezekiel bread is particularly rich in thiamin, zinc, selenium and manganese.
Where does the name come from?
Food For Life says: “Ezekiel 4:9 products are crafted in the likeness of the Holy Scripture verse Ezekiel 4:9 to ensure unparalleled honest nutrition and pure, delicious flavors.”
How is Ezekiel bread made?
Ezekiel bread is a bread without flour. It is made by sprouting organic grains and legumes with water and then slowly mashing them. Once pureed, they are mixed into dough in small batches and slowly baked into bread.
Ingredients
The ingredients vary depending on the type of Ezekiel bread you purchase. The traditional Ezekiel 4:9 bread is made with “Organic Sprouted Wheat, Filtered Water, Organic Sprouted Barley, Organic Sprouted Millet, Organic Malted Barley, Organic Sprouted Lentils, Organic Sprouted Soybeans, Organic Sprouted Spelled, Yeast, Organic Wheat Gluten, Sea Salt.
Other types of Ezekiel bread have similar ingredients with specific variations. For example, the 4:9 Whole Wheat Sprouted Sesame Bread contains all of the above with the addition of sesame.
Germs explained
The germination process allows whole seeds to germinate and shoots to sprout. Sprouting is thought to aid digestion, increase protein and fiber content, and increase the bioavailability of certain nutrients (their ability to be used by the body and have an active effect).
Purified water is added to organic, non-genetically modified organism (non-GMO) grains and legumes to sprout the grains and seeds in Ezekiel bread. They are then dried and slowly mashed into dough and fried. You can also mash or grind sprouted grains and seeds into flour and make your own bread.
Grains contain phytates and phytic acid that can bind to minerals (such as iron, zinc and magnesium) and prevent them from being absorbed by your body. They are often called antinutrients. Sprouting reduces the amounts of these substances so that they do not hinder the absorption of minerals.
During the germination process, grains and legumes are partially broken down, making them easier to digest. In addition, sprouting can increase the levels of important plant compounds. One study suggested that sprouting increases phenolic antioxidants.
Can I make my own bread?
Some people choose to sprout grains at home. This is possible from the whole wheat berry. A variety of whole grains can be used for sprouting, including wheat, spelt, rye and barley. They can be purchased in bulk bins of supermarkets.
The process involves soaking, rinsing, dehydrating and grinding into flour. It may take several days to turn it into flour. Once the flour is made, you can start making your own bread. Because this is a time-consuming process, consider making extra flour and freezing it for later use.
Benefits of Trying Ezekiel Bread
Ezekiel bread is a nutritious bread that is rich in fiber, protein, vitamins and minerals. It is also low in fat, sodium, sugar and cholesterol, making it a heart-healthy choice.
The combination of fiber and protein makes Ezekiel bread both nutritious and filling. Consuming adequate amounts of fiber and protein at meals increases feelings of fullness, which can lead to a calorie deficit (eating fewer calories than you burn) and support weight loss. In addition, the bread contains all nine essential amino acids, making it a complete protein.
A study published in the Journal of Nutrition suggests that dietary fiber intake may promote weight loss and diet compliance in overweight or obese adults when consuming a calorie-restricted diet. The results of this study were based on self-reported dietary recall, 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 regularly eat bread. Reducing sodium in the diet and increasing potassium can help control blood pressure. Two slices of Ezekiel bread provide approximately 4% of daily potassium needs.
Additionally, Ezekiel bread has a low glycemic index and is a good choice for people with diabetes. Foods with a lower glycemic index are digested more slowly and have more beneficial effects on blood sugar levels. Combining your Ezekiel bread with added vegetables, legumes and lean proteins can yield better blood sugars 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. as well as phosphorus and magnesium, two nutrients that play a role in bone health.
Types of Ezekiel Bread
You can find several flavors of Ezekiel bread, including flax, cinnamon raisin, seven sprouted grains, sesame, sprouted grain and seed bread, and more. The Food for Life company also makes a variety of other sprouted grain products, including English muffins, waffles, sandwiches, 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
One Ezekiel loaf costs about $6.99 at most grocery stores. Organic products tend to be more expensive for several reasons, including limited supply compared to demand and production costs due to greater labor input.
The company also holds other certifications, including Non-GMO, Safe Quality Food, Non-Glyphosate, Quality Service International Certified Organic, USDA Organic and KOF-K Kosher certification. These voluntary certifications cost the company money to obtain and maintain.
Resume
Ezekiel bread is a sprouted whole wheat bread made from various organic whole grains and legumes. This nutritious bread is rich in fiber, vegetable proteins, vitamins and minerals. The sprouting process results in bread with a lower glycemic index, better digestibility and increased nutrient absorption.
Traditional variants are not gluten-free. However, there are gluten-free varieties of sprouted grain breads on the market. To find a cheaper option, consider making your own version at home or purchasing other brands of sprouted grain bread.