The fermentation process in sourdough can make it healthier for your heart, but its effects on blood pressure are modest.
Sourdough bread has become a popular favorite when it comes to baked goods. This naturally fermented bread may also come with unique health perks, including better blood sugar control, improved mineral absorption, and support for gut health.
Research shows it may even improve high blood pressure.
Sourdough bread is made through a that uses yeasts and lactic acid bacteria. During this process, proteins in the flour are broken down into smaller compounds called peptides.
Some studies suggest these peptides can help (ACE), which causes blood vessels to narrow and blood pressure to rise. This is the same mechanism targeted by some blood pressure medications.
Research has also found that sourdough bread, especially when made with certain strains of lactic acid bacteria, tends to have higher levels of these ACE-inhibitory peptides and a compound called GABA (gamma-aminobutyric acid) than regular bread.
That means eating sourdough could help .
But the effects may be small. One clinical study in people with metabolic syndrome found a after two months of eating sourdough.
Larger reviews of human studies echo this. While sourdough may generally, there's still not enough consistent evidence to say it directly lowers blood pressure.
The potential blood-pressure-lowering effects of sourdough bread come down to its bioactive compounds.
Peptides formed during fermentation may help relax blood vessels by interfering with ACE activity. At the same time, GABA is known to have a , which could contribute to lower blood pressure.
Sourdough's fermentation process also , meaning it causes a slower rise in blood sugar after eating. Keeping blood sugar levels steady can benefit cardiovascular health over time, especially for people with .
Still, it's important to keep expectations realistic. The effects of sourdough on blood pressure appear modest at best. It's not a replacement for proven strategies. Instead, think of sourdough as a small, heart-friendly swap rather than a stand-alone fix.
Not all bread is created equal. Conventional white bread is usually made with , meaning it lacks the extended fermentation process that gives sourdough its nutritional edge. As a result, it contains fewer beneficial compounds and can cause a .
Whole wheat bread provides more fiber and nutrients than white bread, but doesn't undergo the same fermentation that produces peptides and GABA.
Sourdough's natural acids and fermentation process also help make nutrients, such as magnesium, zinc, and iron, more bioavailable by reducing phytic acid, a compound that blocks mineral absorption.
Sourdough is also easier to digest for many people. The slow fermentation breaks down some of the gluten and starch, making it gentler on the gut and .
Its lower glycemic response and better nutrient availability may indirectly support cardiovascular health, even if its direct blood pressure effects are modest.