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Sourdough Bread: Delicious, Versatile and Low GI

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June 20, 2014 by Johanna Burani

photo35_SnapseedI recently visited the Culinary Institute of America in Hyde Park, New York to attend an artisan bread-making class (spoiler: there was a lot of white flour in that teaching kitchen!). My main goal for this experience was to learn bread-making techniques and the food science behind them from the professionals, in this case, Chef Juergen Temme, CMB. To my delight, I reached my goal – and then some. Chef described the ingredients and procedures for five different types of dough, including sourdough, the one low GI white bread out there. I was “all ears.”

The GI experts explain that acidic foods empty more slowly from the stomach, resulting in a slower release of glucose into the bloodstream. I asked Chef what were the pH values (degree of acidity; the lower the number, the more acidic) of the breads we were baking that day. All of them were made from white flour and all had a pH between 5.0 and 6.5, except for the sourdough bread: its pH was 3.6!

This is why sourdough bread is a good bread choice for anyone attempting to control blood sugar, weight, and energy. The fuel it turns into lasts longer, preventing blood sugar spikes and helping to ward off hunger. And did I mention how delicious it tastes straight out of the oven?


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Gushers vs Tricklers


"Gushers" are quickly-digested carbohydrates that cause a rapid rise in blood glucose and fuel appetite.

"Tricklers" are slowly-digested carbohydrates that are gradually released into the bloodstream and sustain satiety. These are the good carbs.


Johanna Burani
MS, RD, CDE
Nutrition Works LLC
Morristown, NJ, USA

Expert in individualized, low-glycemic index (low GI) meal planning.

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