Is Ezekiel bread gluten free? Is it safe for people with wheat intolerance? This article is all about this sprouted, multi-grain, nutrient-rich bread and its gluten content.
A bread that is on everyone’s grocery list is under the gluten radar. Ezekiel bread, inspired from the biblical verse, was introduced by the California-based, Food For Life Bakery. The ingredients used are one of the healthiest ingredients ever used for making bread.
However, is Ezekiel bread gluten-free? Read further and learn all about Ezekiel bread and its gluten content, and whether it is safe to consume it when on a gluten-free diet.
Is Ezekiel bread gluten free?
Although Ezekiel bread is a flourless bread, it does have gluten-containing ingredients. Thus, it is not the best option for people with gluten sensitivity. Despite the fact that sprouted wheat has about 47% less gluten than non-germinated wheat, it is still not completely gluten-free!
The amount of gluten in Ezekiel bread
The sprouting process works the same way with gluten as the fermentation does. Lactobacilli organisms National Library of Medicine: Highly Efficient Gluten Degradation by Lactobacilli and Fungal Proteases during Food Processing: New Perspectives for Celiac Disease break down the gluten protein during fermentation. In the case of sprouting, the enzymes present in the grain break down the gluten protein.
Ezekiel bread has a gluten content of 2,480 parts per million (ppm), which is far above the 20 ppm gluten-free margin. However, it still has much less gluten than regular white wheat bread, which is usually 124,000 Gluten Free Watch Dog: What Does 10 mg of Gluten Look Like? ppm of gluten.
What is Ezekiel bread, and how is it made?
Ezekiel bread is a type of nutrient-rich bread made with organically grown and germinated grains. The main ingredients in this bread are wheat, barley, millet, lentils, and soybeans.
Did you know?
Ezekiel bread is prepared as per the Old Testament verse Ezekiel 4:9, which reads: “Take also unto thee wheat, and barley, and beans, and lentils, and millet, and spelt, and put them in one vessel, and make bread of it.”
These grains and legumes are soaked in water until they start to grow a small sprout. The process of germination increases the nutrient content and makes the bread more easily digestible. After the germination process, the grains are ground into flour, and the bread is baked.
The unique thing about Ezekiel bread is that it does not use any added sugar or preservatives. This bread has a shelf life of about 5-6 days if sitting out. If refrigerated, it can go up to 2 weeks. Frozen, it may even last up to a year.
Are sprouted grains gluten-free?
Sprouted grains National Library of Medicine: Sprouted Grains: A Comprehensive Review are most often associated with being nutritious. However, many misunderstand nutritious as gluten-free. Well, that is not the case.
Grains, such as wheat, barley, and rye, contain a protein called gluten. The gluten is then used as nutrition by the growing plant. When these grains sprout, the gluten protein breaks down into smaller pieces. This process of hydrolysis PubMed: Effectiveness of Germination on Protein Hydrolysis as a Way To Reduce Adverse Reactions to Wheat reduces the overall gluten content that was originally present in the grain.
However, even though the gluten content is reduced during the germination process, it is not completely eliminated. Sprouted grains are not gluten-free and should be avoided by those with celiac disease or gluten intolerance.
This brings us to the question, which bread is gluten-free?
The only types of bread that are gluten-free are those made with gluten-free flour, such as rice, corn, almond, coconut, or tapioca flour. So, if you are looking for a gluten-free option, be sure to check the label or ingredients list to make sure that they are not adulterated with other gluten-containing grains or ingredients.
Nutritional value of Ezekiel bread
Ezekiel bread is a nutrient-dense food high in protein, fiber, vitamins, and minerals. One slice of Ezekiel bread contains:
Protein: 4 grams
Carbs: 15 grams
Fiber: 3 grams
Sodium: 75 grams
Moreover, this sprouted bread is also rich in vitamin b3, selenium, and manganese. It also has a total of 18 amino acids, out of which 9 are essential amino acids.
Health benefits of Ezekiel bread
Ezekiel bread is a sprouted grain bread, which makes it an extremely nutrient-dense bread. This whole grain bread is not just organic but has several benefits.
1. Easy to digest: Sprouted grains are more easily digested than non-sprouted grains as the sprouting process breaks down complex carbohydrates into simpler sugars. Ezekiel bread is made with sprouted grains, which means that it is more easily digestible than other types of bread.
2. Good source of fiber: Ezekiel bread is a good source of both soluble and insoluble fiber. Soluble fiber helps to regulate blood sugar levels and cholesterol, while insoluble fiber aids digestion and prevents constipation.
3. Good source of protein: Each slice of Ezekiel bread provides 4 grams of protein. Since it is egg-free, it is a great option for vegetarians or those looking to add more plant-based proteins to their diet.
4. Low in calories: One slice of Ezekiel bread contains just 80 calories, making it a great option for weight-watchers.
5. No artificial preservatives: It does not contain any artificial preservatives, which makes it a healthier option than many other breads.
6. Organic: Ezekiel bread is made with organic sprouted whole grains, making it a healthier option than non-organic breads.
7. GMO-free: Ezekiel bread is made with non-GMO grains, ensuring that it is a healthy and natural product.
8. Dairy free: Ezekiel bread is dairy free, making it an excellent option for those with lactose intolerance or those on a vegan diet.
9. No anti-nutrients: Phytic acid, or phytate, is a compound found in seeds that can bind to minerals and prevent the body from absorbing them. Sprouting reduces the levels of phytic acid and increases the absorption of essential vitamins and minerals such as folate, iron, zinc, magnesium, and vitamin C.
10. Low-glycemic food: Ezekiel bread has a low glycemic index of 36, meaning that it does not cause spikes in blood sugar levels. This makes it a good option for those with diabetes or those trying to control their blood sugar levels.
11. Perfect pre-workout snack: Ezekiel bread is a good source of complex carbohydrates and protein, making it a great pre-workout snack. The complex carbs will help to fuel your workout, while the protein will help to repair and rebuild muscle tissue.
12. Aids weight loss: Ezekiel bread can be a helpful part of a weight loss plan due to its low-calorie content and high nutrient density. This bread can help you to feel fuller for longer, preventing you from overeating and helping you to lose weight.
Sourdough vs Ezekiel bread – On a gluten free diet
Both of these breads are made with gluten-containing grains. Though sourdough bread contains gluten, the fermentation process involved in baking it may help to reduce the amount of gluten. Avoiding both of these breads is best if you are trying to stay gluten-free. Instead, there are many other types of gluten-free breads available that you can enjoy instead.
Varieties of Gluten-free Ezekiel Bread
There are no varieties of Ezekiel bread that are gluten-free. All Ezekiel breads are made with wheat, barley, and other gluten-containing grains. If you are following a gluten-free diet, you should avoid eating Ezekiel bread.
Gluten-free alternatives to Ezekiel Bread
Now that you know all about Ezekiel bread, and have established the fact that it is not gluten-free. Let’s get to what bread a person on a gluten-free diet can eat.
The gluten-free bread options from Food For Life are:
- Gluten-free Brown Rice Bread
- Gluten-free Exotic Black Rice Bread
- Gluten-free Raisin Pecan Bread
- Gluten-free Rice Almond Bread
- Gluten-free Rice Millet Bread
- Gluten-free Rice Pecan Bread
- Gluten-free White Rice Bread
- Gluten-free Yeast Free Brown Rice Bread
- Gluten-free Yeast Free Multi Seed Rice Bread
- Gluten-free Almond Bread
- Gluten-free Cinnamon Raisin Bread
- Gluten-free Flax Bread
- Gluten-free Original 3 Seed Bread
There are many other gluten-free breads available on the market. The ones mentioned above are some of the most popular ones. It’s important to check the food labels to make sure that the bread you are buying is gluten-free.
Summing up, it’s safe to say that Ezekiel bread is not gluten-free. However, it is still a healthier option when compared to other types of bread. People following a gluten-free diet should avoid eating it. There are many other gluten-free breads available in the market which are healthy and safe options.
|↑1||National Library of Medicine: Highly Efficient Gluten Degradation by Lactobacilli and Fungal Proteases during Food Processing: New Perspectives for Celiac Disease|
|↑2||Gluten Free Watch Dog: What Does 10 mg of Gluten Look Like?|
|↑3||National Library of Medicine: Sprouted Grains: A Comprehensive Review|
|↑4||PubMed: Effectiveness of Germination on Protein Hydrolysis as a Way To Reduce Adverse Reactions to Wheat|