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Ezekiel bread is a popular organic sprouted whole grain bread and is often found in the frozen food section of the grocery store. Because there are no preservatives, this bread can be stored in the freezer for up to a year.
Made with a blend of sprouted organic whole grains and legumes, Ezekiel’s traditional bread is gluten-free. But the company that created Ezekiel bread, Food for Life, makes gluten-free sprouted bread.
Read on to learn more about the health benefits of Ezekiel bread, how it is made, the sprouting process, benefits, varieties, and more.
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Nutrition Facts: 2 slices Ezekiel Bread
According to the Food for Life website, two slices of Ezekiel bread provide:
- 160 calories
- 1 gram of fat
- 0 grams saturated fat
- 0 mg cholesterol
- 150 milligrams (mg) sodium
- 30 grams of carbohydrate
- 6 grams fiber (22% Daily Value)
- 0 grams of sugar
- 10 grams of protein
- 2 mg iron (12% Daily Value)
- 162 mg potassium (4% Daily Value)
- 0.2 mg thiamin (16% Daily Value)
- 146 mg phosphorus (12% daily value)
- 26 mg magnesium (12% Daily Value)
- 1 mg zinc (20% Daily Value)
- 13 micrograms (mcg) of selenium (25% Daily Value)
- 1.6 mg manganese (70% daily value)
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 sugar.
Fiber, an indigestible carbohydrate, also acts as a sponge and can help lower bad cholesterol and keep bowels regular. Legumes, like lentils, contain prebiotics – important fibers and complex carbohydrates that support a healthy gut.
Whole grains and pods contain vitamins and minerals important to health. Ezekiel bread is particularly rich in thiamin, zinc, selenium, and manganese.
Where Does The Name Come From?
Food For Life says, “Ezekiel 4:9 products are formulated in the spirit of the Holy Scripture verse Ezekiel 4:9 to ensure honest, unmatched nutrition and pure, delicious flavors.”
How is Ezekiel Bread Made?
Ezekiel’s bread is unleavened bread. It is made by sprouting organic grains and legumes with water and then slowly macerating them. Once pressed, they are mixed into a dough in small batches and slowly baked into bread.
Ingredients
Ingredients will vary based on the type of Ezekiel bread you buy. The traditional bread Ezekiel 4:9 is made with “Organic Sprouted Wheat, Filtered Water, Organic Sprouted Barley, Organic Sprouted Millet, Organic Buckwheat Barley, Organic Sprouted Lentils, Organic Sprouted Soybeans, Organic Sprouted Sprouted, Yeast, Organic Wheat Gluten, Sea Salt.”
Other types of Ezekiel bread have similar ingredients with specific variations. For example, the sesame sprouted whole grain bread 4:9 includes all of the above and sesame is added.
Spark Explanation
The sprouting process allows whole seeds to germinate and sprout shoots. Sprouting is thought to aid digestion, increase protein and fiber content, and increase the bioavailability of certain nutrients (the body’s ability to use it and have an active effect).
Purified water is added to organic, non-genetically modified (non-GMO) grains and legumes to sprout the grains and seeds in Ezekiel bread. Then, they are dried and slowly pressed into a dough and baked. You can also mash or grind sprouted grains and seeds into flour and make your own bread.
Grains contain phytase 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 called anti-nutrients. Fermentation reduces the amounts of these substances so that they do not interfere with mineral absorption.
During the sprouting process, grains and legumes are partially broken down, making 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 that from the whole grain. A variety of whole grains can be used for sprouting, including wheat, spelt, rye and barley. They can be purchased in bulk bins from grocery stores.
The process involves soaking, rinsing, dehydrating, and grinding into flour. It can take several days to make flour. Once the flour is made, you can make your own bread. Since this is a time-consuming process, you might consider making extra flour and freezing it for later use.
Benefits of Eating Ezekiel Bread
Ezekiel bread is a nutrient dense bread that is rich in fiber, protein, vitamins and minerals. It is also low in fat, sodium, sugar, and cholesterol, making it a heart-healthy choice.
Because of its combination of fiber and protein, Ezekiel bread is both nutritious and filling. Eating adequate amounts of fiber and protein at meals increases feelings of fullness, which can lead to a calorie deficit (eating fewer calories than you burn) and support weight loss. In addition, bread contains all nine essential amino acids, making it a complete protein.
A study published in Nutrition Journal suggested that dietary fiber intake may promote weight loss and diet adherence in overweight or obese adults eating 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 has 50% less sodium. This can be significant for people with high blood pressure who eat bread regularly. Reducing sodium in the diet and increasing potassium can help with blood pressure management. Two slices of Ezekiel bread provide about 4% of daily potassium needs.
In addition, Ezekiel bread has a low glycemic index and is a good choice for people with diabetes. Foods with a lower glycemic index are digested more slowly and have more favorable effects on blood sugar. Adding extra vegetables, legumes, and lean protein to your Ezekiel bread may help people with diabetes have better blood sugars 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 phosphorus and magnesium, two nutrients that play a role in bone health.
Types of Ezekiel Bread
You can find different flavors of Ezekiel bread, including flax, cinnamon raisin, seven sprouted grain, sesame, sprouted grain and seed bread, 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 contain gluten.
Cost
One loaf of Ezekiel bread costs about $6.99 at most retail grocery stores. Organic produce tends to be more expensive for a variety of reasons, including limited supply relative to demand and production costs due to greater labor input.
The company also holds other certifications, including non-GMO, Safe Quality Food, Non-Glyphosate, International Certified Organic, USDA Organic, and KOF-K Kosher Certification. These voluntary certificates cost the company money to obtain and maintain.
Summary
Ezekiel bread is a sprouted whole grain bread made from a variety of 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 bread on the market. If you want a lower cost option, you can consider making your own version at home or buying other brands of sprouted grain bread.
