Why Ezekiel Bread Is The Healthiest Bread You Can Eat - Healthline

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Evidence BasedWhat to Know About Ezekiel Bread

Medically reviewed by Kim Rose-Francis RDN, CDCES, LD — Written by Nick Nielsen and Kris Gunnars, BSc — Updated on November 26, 2024

How it's made
Nutrition
Benefits
How to try
Takeaway

Ezekiel bread is a type of bread made from sprouted whole grains. Sprouted grains have many potential health benefits, like improved nutrition and digestibility.

Ezekiel bread is a type of bread based on an ancient recipe that uses a variety of sprouted grains.

Sprouted grain breads like Ezekiel are regarded as healthier and more nutritious than non-sprouted breads.

However, because Ezekiel bread contains gluten, it is not considered gluten-free.

How Ezekiel bread is made

Ezekiel bread is a yeast-based bread made with the sprouted grains of:

wheat
barley
millet
lentils
soybeans
spelt (an ancient species of wheat)

Sprouted Ezekiel bread is made by the Food For Life company and is available in different formulations, including cinnamon raisin and low sodium.

Sprouted grains

Sprouting grains involves allowing them to germinate and grow for several days. This process activates chemicals called enzymes, transforming nutrients within the grain.

Depending on the type of grain, germination may increase the availability of certain nutrients, like proteins, starches, and antioxidants.

Ezekiel bread nutrition

Whole grain Ezekiel bread is high in dietary fiber and provides protein, carbohydrates, and other important nutrients.

One slice of Food for Life Ezekiel 4:9 Sprouted Whole Grain Bread contains:

Calories: 80
Fat: 0.5 grams (g)
Carbs: 15 g
Fiber: 3 g
Protein: 5 g

Ezekiel bread is also a good source of niacin (vitamin B3), zinc, selenium, and manganese.

Benefits of Ezekiel bread

Sprouting can increase the nutritional quality of some grains, including those found in Ezekiel bread.

However, the benefits of sprouting can depend on the type of grain, germination time, and other factors.

Amino acids

Essential amino acids are compounds you can only get through your diet. They support various functions in your body, like tissue growth and repair, nutrient absorption, and immune function.

When cereal grains like wheat, millet, and barley are sprouted, some proteins are converted into essential amino acids, increasing their nutrient quality.

Vitamins and minerals

The whole grains used in Ezekiel bread contain a variety of important vitamins and minerals.

The sprouting process can increase the vitamin content of some whole grains. It can also decrease amounts of the antinutrient phytate, making certain minerals easier to absorb.

Sprouted grains in Ezekiel bread may be higher in:

magnesium
calcium
iron
zinc
B vitamins
vitamin E

Antioxidants

Enzymes that help release vitamins and minerals may also increase the amount of antioxidants in sprouted grains.

Antioxidants are substances that may prevent a type of cell damage that contributes to chronic conditions like heart disease and cancer.

Different factors during sprouting can affect the antioxidant content of grains. Because of this, the amount of antioxidants in sprouted breads like Ezekiel may vary.

Allergens

Sprouting may decrease the amount of prolamins in grains like wheat and barley. Prolamins are the building blocks of certain proteins, including gluten.

Because the compounds that form gluten are broken down, sprouted grains may be easier to tolerate for people with non-celiac gluten sensitivity. However, they may still contain some gluten, and the gluten content can vary depending on things like sprouting time.

If you have a gluten-related disorder, you may wish to consider sprouted grain breads with gluten-free options.

Low glycemic index

The sprouting process converts some of the starches in grains to simple carbohydrates, making them easier to digest.

Breads made with sprouted grains may have a lower glycemic index (GI). GI is a measure of how quickly and how much certain foods raise your blood sugar level. Food with a lower GI are typically better for those with diabetes or high blood sugar.

Trying Ezekiel bread

You can use Ezekiel bread similarly to conventional flour-based breads, such as for sandwiches or as toast.

Because Ezekiel bread contains sprouted grains, it is often sold frozen to maintain freshness. You may need to thaw the bread in a refrigerator before use.

If you have diabetes or a gluten-related disorder, talk with your doctor or a registered dietician before adding Ezekiel bread to your diet.

The bottom line

Sprouted grain breads like Ezekiel bread may be higher in nutrients like vitamins and minerals, essential amino acids, and antioxidants.

Factors like the type of grain and the sprouting process can affect the nutrient content of sprouted grains. Because of this, the nutritional value of different sprouted grain breads may vary.

If you have a gluten-related disorder or are trying to manage your blood sugar, consider working with a registered dietitian or another healthcare professional on the best way to incorporate sprouted grains into your diet.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Antioxidant supplements: What you need to know. (2023).https://www.nccih.nih.gov/health/antioxidant-supplements-what-you-need-to-know
Benincasa P, et al. (2019). Sprouted Grains: A Comprehensive Review.https://pmc.ncbi.nlm.nih.gov/articles/PMC6413227
Cereal, grasses, and grains. (n.d.).https://www.fs.usda.gov/wildflowers/ethnobotany/food/grains.shtml
Ezekial sprouted bread. (n.d.).https://www.foodforlife.com/product/breads/ezekiel-49-sprouted-whole-grain-bread
Glycemic index. (n.d.).https://www.cancer.gov/publications/dictionaries/cancer-terms/def/glycemic-index
Ikram A, et al. (2021). Nutritional and end‐use perspectives of sprouted grains: A comprehensive review.https://pmc.ncbi.nlm.nih.gov/articles/PMC8358358/
Lopez MJ, et al. (2024). Biochemistry, essential amino acids.https://www.ncbi.nlm.nih.gov/books/NBK557845/
Majzoobi M, et al. (2023). Unlocking the potential of sprouted cereals, pseudocereals, and pulses in combating malnutrition.https://pmc.ncbi.nlm.nih.gov/articles/PMC10649608

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Evidence Based

This article is based on scientific evidence, written by experts and fact checked by experts.

Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.

Medically reviewed by Kim Rose-Francis RDN, CDCES, LD — Written by Nick Nielsen and Kris Gunnars, BSc — Updated on November 26, 2024

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How Ezekiel bread is made

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Benefits of Ezekiel bread

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Vitamins and minerals

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Allergens

Low glycemic index

Trying Ezekiel bread

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