A different way of making bread is gaining ground among bakers, foodies and the devotees of the moved fit. This is a recipe that, although not new, became all the rage during the pandemic. Yeast and industrial flours are left behind to give way to natural fermentation processes that promise to be very advantageous for the body as they improve intestinal health and prevent cellular aging. Thus, the sourdough It is imposed as a healthy alternative when it comes to consuming baked goods.
From the National Library of Medicine of the United States, they reveal that this preparation has to do with a ancient formula, discovered by accident in 2000 BC by the Egyptians. It is estimated that its origin was due to the fermentation of flour and water that was subsequently cooked until it became bread. Over time, this technique was perfected and crossed borders.
Today, this discovery continues to be developed and draws attention for improving the flavor and texture of baked goods and for the positive impact it has on all the functions of the body. So much so, that it is considered a special ally for those looking to lose weight, level blood glucose and for those who are gluten intolerant.
For her part, Lucila Rosso, a graduate in Nutrition (MN: 9757), explains that although sourdough has always existed, its recent boom was during the Covid-19 quarantine because the confinement “encouraged many people to venture into cooking.” Another reason, according to the specialist, is the growing inclination of the population towards conscious nutrition habits: “Nowadays there is a great preference for consuming foods with multiple nutritional properties that enhance health and sourdough is one of them.” (You can access unique sourdough recipes on Foodit, the platform with curated recipes from LA NACION by clicking here).
The formula to create it is generated from the combination of flour and water “which is fermented naturally thanks to the generation of bacteria and yeasts that give it shape and consistency,” says Rosso. And he adds that the interesting thing about this preparation is that does not contain chemical additives, which are often used in traditional mixtures so that they last, but in the long run they can harm health.
As sourdough bread is a totally natural and organic food, specialists highlight that it offers multiple benefits. Its nutritional composition is noble in nature. Half a slice of bread contains approximately 160 calories and 32 grams of carbohydrates, a macronutrient that supplies energy and shapes muscles.
In this preparation, plant fiber is also present, in this case in the form of prebiotics, live microorganisms that stimulate the growth of microbiota bacteria in the colon, and whose function is to “promote intestinal health and improve digestibility, that is, the way in which our body assimilates food,” says Rosso. In this case, Half a slice of bread has between two and four grams of fiber. According to a report from Harvard University, an adult woman up to 50 years old needs a daily intake of 25 grams of fiber and a man, 38 grams.
Therefore, the consumption of sourdough-based foods is recommended to people who need lose weight since fiber generates satiety for a long period of time, that is, it inhibits appetite. In parallel, specialists consider it ideal for people intolerant to gluten since as the fermentation process is slower, completely breaking down carbohydrates and gluten.
In turn, the presence of micronutrients classifies sourdough as a “star” bread. It is a source of vitamins of group B, They provide energy, prevent fatigue and tiredness and act as an antioxidant, therefore preventing the aging of cells and tissues and boosting the immune system and preventing the development of chronic diseases, tumors and even colds.
With respect to minerals, the potassium, which is part of muscle contraction and helps keep the heart rate constant. In addition, it improves nerve transmission and kidney function.
He hierro is another of its components: “It is a nutrient that transports and stores oxygen in the body and participates in the constitution of hemoglobin, which are red blood cells,” mentions Gabriel Crincoli, graduate in Nutrition and member of the bariatric and metabolic surgery team at the Favaloro Foundation Hospital (MN: 1645).
Also added to this list is the soccer, essential to “strengthen and keep bones and teeth vital,” says Crincoli and adds that in turn, this nutrient collaborates in muscle contraction and blood circulation through blood vessels.
Specialists highlight that it also houses magnesium, a component that regulates and balances the correct functioning of the nervous system and participates in the formation of proteins. Finally it contains zinc, which is responsible for strengthening the immune system, is part of cell growth and heals wounds.
The process is simple, but requires time and patience. Estefanía Beltrami, a graduate in Nutrition, says that the first step is mix in a sterile container – the ideal is a medium and wide jar – the same amount of warm water and flour, which, as the specialist highlights, can be made from any cereal, although it should be whole grain since fiber and yeast are found in its shells.
TCover the container with a cloth and let it rest for 24 hours at room temperature. and away from air currents, which inhibit the fermentation effect.
The next day, more flour and water are added again: “Half a glass of each regardless of how much it was used,” says Rosso. Besides, A teaspoon of sugar is added, which is what drives the fermentation process: “This substance acts as a nutrient for yeasts and accelerates their development,” says the expert. However, care must be taken not to exceed it since, at higher levels, it interferes with the development of bacteria and inhibits the process.
This method It is repeated for three to five more days. The indication that it is ready is given by its creamy appearance and the formation of bubbles and a brown liquid that accumulates on the surface of the dough, but which must be removed before using it because it “contaminates” the flavor of the future bread.
Now, once this process is over, when you want to use it for cooking, you have to separate a small piece of the preparation. The rest, which remains in the bottle, has two ways of being preserved: “If you are going to continue using it, it must be covered again at room temperature. On the contrary, it should be stored in the refrigerator,” Red remarks.
As for the difference between sourdough and a classic bread dough, Beltrami points out that in the latter, yeast is added to the preparation, which makes the production process faster and more industrial. In addition, it usually contains other artificial components such as fats and preservatives that “ultimately ends up being less nutritious bread.”
Without going any further, the sourdough is the new “star” of the bakeries. And although it is a fashion, it must be noted that it is a noble and nutritious product.
