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Ezekiel bread is a popular organic sprouted whole grain bread that can often be found in the frozen foods section of the supermarket. Because it contains no preservatives, storing this bread in the freezer can extend its shelf life by up to a year.
Made with a blend of legumes and organic whole grains, traditional Ezekiel bread is not gluten-free. But the company that created Ezekiel bread, Food for Life, makes gluten-free sprouted grain bread.
Continue reading to learn more about the health benefits of Ezekiel bread, how it is made, the germination process, benefits, types, and more.
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Nutritional data: 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% of the 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) of selenium (25% of the daily value)
- 1.6 mg manganese (70% daily value)
Ezekiel bread is packed with nutrients, including fiber, plant-based proteins, and various vitamins and minerals. It also does not contain saturated fat, sugar or cholesterol. The combination of fiber and protein increases satiety. Both nutrients take longer to digest, which creates a feeling of satiety and promotes blood sugar levels.
Fiber, a nondigestible carbohydrate, also acts like a sponge and can help reduce bad cholesterol and maintain intestinal regularity. Legumes, like lentils, contain prebiotics: important fiber and complex carbohydrates that promote a healthy gut.
Whole grains and legumes contain vitamins and minerals that are important for health. Ezekiel bread is particularly rich in thiamine, zinc, selenium and manganese.
Where does the name come from?
Food For Life says, “Ezekiel 4:9 products are crafted after the 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 grinding them. Once crushed, they are mixed with the dough in small batches and slowly baked into bread.
Ingredients
The ingredients will vary depending on the type of Ezekiel bread you purchase. The traditional bread of Ezekiel 4:9 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 varieties of Ezekiel bread have similar ingredients with specific variations. For example, whole wheat bread with sesame seeds 4:9 contains all of the above with the addition of sesame.
Sprouting explained
The sprouting process allows whole seeds to germinate and sprout sprouts. Sprouts are believed to help with 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 (non-GMO) grains and legumes to sprout the grains and seeds in Ezekiel bread. They are then dried, slowly ground into a dough and baked. You can also crush or grind sprouted grains and seeds into flour to 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 the body. They are often known as antinutrients. Germination reduces the amounts of these substances so that they do not inhibit the absorption of minerals.
During the germination process, grains and legumes are partially broken down, making them easier to digest. In addition, germination can increase the content of important plant compounds. One study suggested that sprouts increase phenolic antioxidants.
Can I make my own bread?
Some people choose to sprout pimples at home. You can do it with the whole berry. A variety of whole grains can be used for sprouting, including wheat, spelled, rye, and barley. They can be purchased in bulk containers at grocery stores.
The process involves soaking, rinsing, dehydrating and grinding into flour. It may take several days for it to turn into flour. Once the flour is made, you can start making your own bread. Since this is a time-consuming process, you may consider making more flour and freezing it for later use.
Benefits of trying Ezequiel 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 option.
Due to its combination of fiber and protein, Ezekiel bread is nutritious and filling. Eating adequate amounts of fiber and protein at meals increases feelings of satiety, which can lead to a calorie deficit (eating fewer calories than you burn) and promote weight loss. Additionally, bread contains all nine essential amino acids, making it a complete protein.
A study published in the nutrition magazine suggests that dietary fiber intake may promote weight loss and diet adherence in overweight or obese adults when consuming a calorie-restricted diet. The results of this study were based on self-reported dietary recalls, which may bias 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 in the diet and increasing potassium can help control blood pressure. Two slices of Ezekiel bread provide approximately 4% of your daily potassium needs.
Additionally, Ezekiel bread has a low glycemic index and is a good option for people with diabetes. Foods that have a lower glycemic index are digested more slowly and have more favorable effects on blood sugar. Pairing your Ezekiel bread with added vegetables, legumes, and lean proteins can produce better blood sugar levels in people with diabetes while offering 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 different flavors of Ezekiel bread, including flax breads, cinnamon raisin, seven sprouted grains, sesame, sprouted grains and seeds, and more. The Food for Life company also makes a variety of other sprouted grain products, including English muffins, waffles, scones, wraps, cereals and more.
Some sprouted breads are gluten-free, but not all. Traditional Ezekiel bread is not gluten-free, as 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 typically more expensive for several reasons, including limited supply compared to demand and production costs due to increased labor.
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. These voluntary certifications cost the company money to obtain and maintain.
Summary
Ezekiel bread is a sprouted whole grain bread made with various organic whole grains and legumes. This nutrient-dense bread is rich in fiber, plant-based proteins, vitamins and minerals. The germination process results in bread with a lower glycemic index, better digestibility and greater nutrient absorption.
Traditional varieties are not gluten-free. However, there are varieties of gluten-free sprouted cereal breads on the market. If you want to find a lower cost option, you can consider making your own version at home or purchasing other brands of sprouted grain bread.
