Made with a blend of organic whole sprouted grains and legumes, traditional Ezekiel bread isnot gluten-free. But the company that created Ezekiel bread, Food for Life, does make sprouted grain gluten-free bread.
Read on to learn more about the health benefits of Ezekiel bread, how it is made, the process of sprouting, benefits, types, and more.
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Nutrition Facts: 2 Slices of Ezekiel Bread
According to the Food for Life website, two slices of Ezekiel bread provide:
Ezekiel bread is packed with nutrition, including fiber, plant-based protein, and various vitamins and minerals. It also contains no saturated fat, sugar, or cholesterol. The combination of fiber and protein increases satiety. Both nutrients take longer to digest, which creates a feeling of fullness and is favorable for blood sugars.
Fiber, an indigestible carbohydrate, also acts like a sponge and can help to lower bad cholesterol and keep bowels regular. Legumes, like lentils, containprebiotics—important fibers 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 inthiamin,zinc,selenium,andmanganese.
Food For Lifesays, “Ezekiel 4:9 products are crafted in the likeness of the Holy Scripture verse Ezekiel 4:9 to ensure unrivaled honest nutrition and pure, delicious flavors.”
How Is Ezekiel Bread Made?
Ingredients
Ingredients will vary based on the type of Ezekiel bread you purchase.The traditional Ezekiel 4:9 bread 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 Spelt, Yeast, Organic Wheat Gluten, Sea Salt.”
Other varieties of Ezekiel bread have similar ingredients with specific variations. For example, the 4:9 sesame sprouted whole grain bread contains all the above with the addition of sesame.
Sprouting Explained
Purified water is added to organic, non-genetically modified-organism (non-GMO) grains and legumes to sprout the grains and seeds in Ezekiel bread. Next, they are dried and slowly mashed into dough and baked. You can also mash or grind sprouted grains and seeds into flour and 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 into your body. They are often referred to as anti-nutrients. Sprouting reduces the amounts of these substances so they don’t inhibit mineral absorption.
During the sprouting process, grains and legumes are partially broken down, which makes them easier to digest. In addition, sprouting can increase the content of important plant-based compounds. One study suggested that sprouting increases phenolic antioxidants.
Can I Make My Own Bread?Some people choose to sprout grains at home. You can do so from the whole grain berry. A variety of whole grains can be used to sprout, including wheat, spelt, rye, and barley. They can be purchased from bulk bins from grocery stores.The process involves soaking, rinsing, dehydrating, and grinding into flour. It can take several days to make into a flour. Once the flour is made, you can begin to make your own bread. Since this is a time-consuming process, you may consider making extra flour and freezing it for later use.
Can I Make My Own Bread?
Some people choose to sprout grains at home. You can do so from the whole grain berry. A variety of whole grains can be used to sprout, including wheat, spelt, rye, and barley. They can be purchased from bulk bins from grocery stores.The process involves soaking, rinsing, dehydrating, and grinding into flour. It can take several days to make into a flour. Once the flour is made, you can begin to make your own bread. Since this is a time-consuming process, you may consider making extra flour and freezing it for later use.
Some people choose to sprout grains at home. You can do so from the whole grain berry. A variety of whole grains can be used to sprout, including wheat, spelt, rye, and barley. They can be purchased from bulk bins from grocery stores.
The process involves soaking, rinsing, dehydrating, and grinding into flour. It can take several days to make into a flour. Once the flour is made, you can begin to make your own bread. Since this is a time-consuming process, you may consider making extra flour and freezing it for later use.
Benefits of Trying Ezekiel Bread
Ezekiel bread is a nutrient-dense bread rich in fiber, protein, vitamins, and minerals. It is also low in fat, sodium, sugar, and cholesterol, making it a heart-healthy choice.
Due to its fiber and protein combination, Ezekiel bread is both nutritious and filling. Consuming adequate amounts of fiber and protein at meals increases feelings of fullness, which may lead to a calorie deficit (eating fewer calories than you burn) and support weight loss.In addition, the bread contains all nine essential amino acids, making it a completeprotein.
A study published in theJournal of Nutritionsuggests that dietary fiber intake may promote weight loss and dietary adherence in adults with excessive weight or obesity when consuming a calorie-restricted diet.The results of this study were based on self-reported dietary recalls, which can skew data.
Compared to a traditional slice of whole wheat bread, Ezekiel bread contains 50% less sodium.This can be significant forpeople with high blood pressurewho eat bread regularly. Reducing sodium in the diet and increasing potassium can assist in blood pressure management.Two slices of Ezekiel bread provide roughly 4% of daily potassium needs.
In addition, Ezekiel bread has a low glycemic index and is a good choice for people with diabetes. Foods that have a lowerglycemic indexare digested slower and have more favorable effects on blood sugar. Pairing your Ezekiel bread with added vegetables, legumes, and lean protein may yield better blood sugars inpeople 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 phosphorousand magnesium,two nutrients that play a role in bone health.
Why You Should Think Twice Before Eating White Bread
Types of Ezekiel Bread
You can find different flavors of Ezekiel bread, including flax, cinnamon raisin, seven sprouted grains, sesame, sprouted grains and seed breads, and more. The Food for Life company also makes a variety of other sprouted grain products, including English muffins, waffles, buns, wraps, cereals, and more.
Some of the sprouted breads are gluten-free, but not all. Traditional Ezekiel bread is not gluten-free, as its main ingredients are wheat and barley, which containgluten.
CostOne loaf of Ezekiel bread costs around $6.99 at most retail grocery stores. Organic products are usually more expensive for various reasons, including limited supply compared to demand and production costs because of greater labor inputs.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 Certification.These voluntary certifications cost the company money to obtain and maintain.
Cost
One loaf of Ezekiel bread costs around $6.99 at most retail grocery stores. Organic products are usually more expensive for various reasons, including limited supply compared to demand and production costs because of greater labor inputs.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 Certification.These voluntary certifications cost the company money to obtain and maintain.
One loaf of Ezekiel bread costs around $6.99 at most retail grocery stores. Organic products are usually more expensive for various reasons, including limited supply compared to demand and production costs because of greater labor inputs.
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 Certification.These voluntary certifications cost the company money to obtain and maintain.
Summary
Ezekiel bread is a sprouted whole-grain bread made from various organic whole grains and legumes. This nutrient-dense bread is rich in fiber, plant-based protein, vitamins, and minerals. The sprouting process results in bread with a lower glycemic index, better digestibility, and increased nutrient absorption.
Traditional varieties are not gluten-free. However, there are gluten-free varieties of sprouted grain 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.
15 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Food For Life.Ezekiel bread.Center for Disease Control.Fiber: the carb that helps you manage diabetes.Ganesan K, Xu B.Polyphenol-rich lentils and their health promoting effects.Int J Mol Sci.2017;18(11):2390. doi:10.3390/ijms18112390.Gupta RK, Gangoliya SS, Singh NK.Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains.J Food Sci Technol. 2015;52(2):676-684. doi:10.1007/s13197-013-0978-ydoiPradeep PM, Sreerama YN.Impact of processing on the phenolic profiles of small millets: evaluation of their antioxidant and enzyme inhibitory properties associated with hyperglycemia.Food Chem.2015;169:455-463. doi:10.1016/j.foodchem.2014.08.010Nourished Kitchen.How to sprout grains (and make sprouted flour).American Heart Association.Saturated fat.Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM.Fiber intake predicts weight loss and dietary adherence in adults consuming calorie-restricted diets: the POUNDS lost (preventing overweight using novel dietary strategies) study.J Nutr.2019;149(10):1742-1748. doi:10.1093/jn/nxz117U.S. Department of Agriculture. FoodData Central.Bread, whole-wheat, commercially prepared.Centers for Disease Control and Prevention.Sodium, potassium, and health.Office of Dietary Supplements.Zinc.Office of Dietary Supplements.Phosphorus.Office of Dietary Supplements.Magnesium.Food and Agriculture Organization of the United Nations.Organic agriculture. FAQ.Food For Life.Certifications.
15 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Food For Life.Ezekiel bread.Center for Disease Control.Fiber: the carb that helps you manage diabetes.Ganesan K, Xu B.Polyphenol-rich lentils and their health promoting effects.Int J Mol Sci.2017;18(11):2390. doi:10.3390/ijms18112390.Gupta RK, Gangoliya SS, Singh NK.Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains.J Food Sci Technol. 2015;52(2):676-684. doi:10.1007/s13197-013-0978-ydoiPradeep PM, Sreerama YN.Impact of processing on the phenolic profiles of small millets: evaluation of their antioxidant and enzyme inhibitory properties associated with hyperglycemia.Food Chem.2015;169:455-463. doi:10.1016/j.foodchem.2014.08.010Nourished Kitchen.How to sprout grains (and make sprouted flour).American Heart Association.Saturated fat.Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM.Fiber intake predicts weight loss and dietary adherence in adults consuming calorie-restricted diets: the POUNDS lost (preventing overweight using novel dietary strategies) study.J Nutr.2019;149(10):1742-1748. doi:10.1093/jn/nxz117U.S. Department of Agriculture. FoodData Central.Bread, whole-wheat, commercially prepared.Centers for Disease Control and Prevention.Sodium, potassium, and health.Office of Dietary Supplements.Zinc.Office of Dietary Supplements.Phosphorus.Office of Dietary Supplements.Magnesium.Food and Agriculture Organization of the United Nations.Organic agriculture. FAQ.Food For Life.Certifications.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Food For Life.Ezekiel bread.Center for Disease Control.Fiber: the carb that helps you manage diabetes.Ganesan K, Xu B.Polyphenol-rich lentils and their health promoting effects.Int J Mol Sci.2017;18(11):2390. doi:10.3390/ijms18112390.Gupta RK, Gangoliya SS, Singh NK.Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains.J Food Sci Technol. 2015;52(2):676-684. doi:10.1007/s13197-013-0978-ydoiPradeep PM, Sreerama YN.Impact of processing on the phenolic profiles of small millets: evaluation of their antioxidant and enzyme inhibitory properties associated with hyperglycemia.Food Chem.2015;169:455-463. doi:10.1016/j.foodchem.2014.08.010Nourished Kitchen.How to sprout grains (and make sprouted flour).American Heart Association.Saturated fat.Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM.Fiber intake predicts weight loss and dietary adherence in adults consuming calorie-restricted diets: the POUNDS lost (preventing overweight using novel dietary strategies) study.J Nutr.2019;149(10):1742-1748. doi:10.1093/jn/nxz117U.S. Department of Agriculture. FoodData Central.Bread, whole-wheat, commercially prepared.Centers for Disease Control and Prevention.Sodium, potassium, and health.Office of Dietary Supplements.Zinc.Office of Dietary Supplements.Phosphorus.Office of Dietary Supplements.Magnesium.Food and Agriculture Organization of the United Nations.Organic agriculture. FAQ.Food For Life.Certifications.
Food For Life.Ezekiel bread.
Center for Disease Control.Fiber: the carb that helps you manage diabetes.
Ganesan K, Xu B.Polyphenol-rich lentils and their health promoting effects.Int J Mol Sci.2017;18(11):2390. doi:10.3390/ijms18112390.
Gupta RK, Gangoliya SS, Singh NK.Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains.J Food Sci Technol. 2015;52(2):676-684. doi:10.1007/s13197-013-0978-ydoi
Pradeep PM, Sreerama YN.Impact of processing on the phenolic profiles of small millets: evaluation of their antioxidant and enzyme inhibitory properties associated with hyperglycemia.Food Chem.2015;169:455-463. doi:10.1016/j.foodchem.2014.08.010
Nourished Kitchen.How to sprout grains (and make sprouted flour).
American Heart Association.Saturated fat.
Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM.Fiber intake predicts weight loss and dietary adherence in adults consuming calorie-restricted diets: the POUNDS lost (preventing overweight using novel dietary strategies) study.J Nutr.2019;149(10):1742-1748. doi:10.1093/jn/nxz117
U.S. Department of Agriculture. FoodData Central.Bread, whole-wheat, commercially prepared.
Centers for Disease Control and Prevention.Sodium, potassium, and health.
Office of Dietary Supplements.Zinc.
Office of Dietary Supplements.Phosphorus.
Office of Dietary Supplements.Magnesium.
Food and Agriculture Organization of the United Nations.Organic agriculture. FAQ.
Food For Life.Certifications.
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