Sprouted Grains Versus Whole Wheat

Been on a diet and starting to really miss eating bread? Maybe you've kicked sandwiches for lunch, opting salads and stir-fry’s instead.

What if you could bring that sandwich back into your day? The great news is you can – as long as you choose Ezekiel bread instead of regular whole wheat bread.

But, why is it better for you?

What Is Ezekiel Bread?

Ezekiel bread, also sometimes referred to as sprouted bread, is bread that's made from sprouted grains. The grains are soaked and then baked to form a higher fiber bread that ranks low on the GI index.

How Ezekiel Bread Differs

Most conventional ‘whole wheat’ breads list top ingredients like refined wheat or whole wheat flour. This makes these breads a gluten powerhouse and something you’ll want to avoid. You don't have to have Celiac disease to be affected by modern wheat.

Gluten has been associated with:

  • Intestinal issues
  • Total body inflammation
  • Migraines
  • Increased risk for disease

Avoiding wheat is a wise strategy and it's modern form is much different than it used to be.

Ezekiel bread is different.

It's made using cereal grains like millet, barley, and spelt. It also typically includes legumes too.

This make-up means that the bread is high in fiber and offers more protein than your average slice of bread.

Plus, during the sprouting process that happens before the bread is prepared, the grains actually become MORE nutritious.

How's that possible?

Sprouting helps increase the availability of the nutrients found in the grains and it reduces the number of anti-nutrients the grains contain.

Anti-nutrients are produced by the grain to deter other animals from eating them in the wild. This can prevent the absorption of the nutrients found in the grain.

When you sprout the grains, you destroy these anti-nutrients, making them safer and healthier to eat.

Sprouted grain bread is rich in vitamin C, vitamin B2, B5, and B6.

Ezekiel bread has all 9 essential amino acids, making it a complete source of protein.

The Nutritional Profile

A slice of Ezekiel bread will provide you with around

  • 80 calories
  • 0.5 grams of dietary fat
  • 15 grams of carbohydrates (3 of which are fiber)
  • 4 grams of protein.

Even better is that this bread contains no sugar.

Compare this to your average slice of whole wheat bread, which contains

  • 100 calories
  • 0 grams of fat
  • 22 grams of carbohydrates (2 of which are dietary fiber)
  • 3 grams of protein.

Now, the two nutritional profiles seem relatively alike, right?

One BIG difference is regular wheat bread has anywhere from 4 to 15 grams of sugar per slice. Ezekiel bread does not. This make a world of difference and is one big reason why you can add this Ezekiel bread back into your diet.

But where can I find Ezekiel Bread? Ezekiel bread is sold in most grocery stores. Check the freezer case.

As long as you eat it in moderation, it's a healthy part of a good clean meal plan.  So you don't have to shun bread any more. Just be smart with the variety you choose. Here's a healthy sourdough bread recipe that my family loves!

Yours in Health,


P.S. Please share this with your friends and don't forget to leave me a comment below.