& why you should add it to your diet!
Ah, sourdough. The most interesting of doughs. I am obsessed with it and I know I’m not the only one! Sourdough has gained a lot of popularity recently — and for good reason! This natural and beneficial leaven has been used for thousands of years with the earliest traces dating back to around 3000 BC in ancient Egypt. It is commonly assumed that sourdough was discovered accidentally when bread dough was left out for too long prior to baking, resulting in a tastier and fluffier bread than the leaven-less bread that they would have been baking previously. A happy accident to be sure!
An interesting fact that I stumbled upon while familiarizing myself with sourdough history is that the oldest known active sourdough starter is roughly 4,500 years old and was salvaged from Egyptian clay pots in 2019 by Seamus Blackley and a team of Microbiologists and Egyptologists. Seamus even went on to bake with the ancient starter! See Blackley’s Twitter post about his experience here.
It’s no wonder why Sourdough has been around for as long as it has. There are many reasons to add this complex ingredient to your baked goods, one of them being the delicious tang it adds to your recipes as well as the numerous health benefits it provides. I’ll expand more on all of that soon, but for starters (pun intended) — what is a sourdough starter?!
It's All About Science
While it might not be the first thing that comes to mind when making your favorite recipe, baking is a scientific process. The mixing of ingredients together creates chemical reactions that result in delicious baked goods. Find the right formula and you have fluffy, soft bread. On the other hand, you could easily whip up an unproductive formula and end up with a sad, dense loaf — it’s all about balance.
One of the essential elements to ensuring a proper rise is the use of yeast. Most conventional breads that you would find at your local store use commercial baker's yeast. Don’t get me wrong, this type of yeast is also a great and convenient choice for baking and I use it regularly, but many qualities about sourdough make it special, which I will dive into next.
So, What Is It?
Simply put, sourdough is a fermented dough that is filled with dozens of species of bacteria and yeast that act as a natural leaven — aka the magical ingredient that makes your bread light, airy, and wonderful. As with all deliciously fermented things (kombucha, I’m looking at you!!), sourdough has a unique and delectable tang that adds depth and complexity to any recipe you add it to.
What Makes Sourdough, Sourdough?
So, how does sourdough become sourdough? Glad you asked! The short and sweet explanation is this: you start by mixing equal parts flour and water and let it sit for 12-24 hours. After that, you will discard part of it (or add it to a discard jar to save for later use!), then mix the remainder with equal parts flour and water in
a 1:1:1 ratio. After repeating this process over several days, you will start to see your starter predictably rising and falling after being fed. This is the result of the starter’s ability to convert sugars into products like ethanol, carbon dioxide, and organic acids.
You can find a more in-depth look at the science of sourdough written by actual scientists here.
Benefits of Sourdough
It's Good For Your Gut
I think this is one of my favorite things about sourdough — it is actually really good for you! The yeast and bacteria that colonize it contain probiotics that support a healthy gut microbiome and make your GI system very, very happy.
Additionally, the fermentation process alters the structure of the dough making its gluten easier to digest for those with gluten sensitivities (note, sourdough is in no way gluten-free, definitely consult your doctor before adding it to your diet if you have a known allergy or sensitivity!).
May Provide You With More Nutrients
All types of bread contain a variety of nutrients, the difference comes down to how easily we are able to absorb these nutrients. Typical wheat breads contain compounds called phytates, or phytic acid, which bind themselves to the nutrient
s and minerals and negatively affect their absorption. This is where sourdough really shines.
Sourdough, unlike other breads, contains lactic acid which lowers the pH balance of the bread and neutralizes the phytates, making its nutrients easier to digest.
Longer Shelf-Life
Another fun benefit of adding discard to your bread recipes is that the acidic nature of the dough will provide your baked goods with a longer shelf life compared to bread made with traditional yeast. I’ve also found that the length of your dough’s bulk fermentation process will lead to an increase in your bread’s shelf life (and also a tangier, yummier bread!).
Sourdough Starter vs Baker’s Yeast
Time Commitment
While baker’s yeast and sourdough both perform the same essential function, they are also very different. Conventional yeast that you can find at your local grocer, also known as “active dry yeast” or “instant yeast”, became popular due to its ease of use— especially in commercial/factory bread production as well as its ability to proof in a much shorter amount of time than sourdough. We are talking 1-3 hours versus 1-2 days which is a substantial difference! Baker’s yeast also doesn’t need to be fed regularly the way that sourdough does which is appealing to those with little spare time to dedicate to bread making.
Sourdough is undeniably more time-consuming than standard yeast-based dough, but that’s the beauty of it. There is an art in the process that makes the end result that much more satisfying. The same goes with coffee; preparing espresso is much more time-consuming than making your standard cup of coffee, but the effort you put into making espresso results in a stronger flavor that just cannot be reached by using a commercial coffee maker. In these cases, the additional time spent is well worth it!
Flavor
Baker’s yeast has a pronounced yet subtle flavor to it that is much different than sourdough, but still delicious in its own way. I love the smell of yeast-based bread as much, if not more, than the smell of sourdough (I know). It's mild flavor makes it great for recipes in which you want the bread’s flavor to stand out a bit less.
I’m not sure if I’ve truly emphasized this enough: Sourdough is delicious. If you haven’t tried it yet, please climb out from under your rock and find some as soon as possible and prepare to have your mind blown. There truly is nothing like it. I love its sour flavor and the way it accentuates the flavors it’s paired with (chocolate and sourdough… trust me).
Texture
When it comes to texture, both types of bread have unique benefits.
Bakers yeast is going to give you soft, fluffy bread with a very fine crumb which you are likely very familiar with. On the other hand, Sourdough will typically give you airier bread with a much larger crumb (depending on your recipe). However, I have made plenty of sourdough loaves that resembled the standard yeast-based loaf while still maintaining its lovely sourness. Recipe to come of course!
You can get a variety of textures when using either type of leaven, but you can’t recreate either of their flavors!
Who Benefits From Eating Sourdough?
Everyone can enjoy the benefits that come from adding sourdough to their diet. Babies, children, and adults alike can all happily eat sourdough knowing that they are helping to nurture their gut microbiome. Of course, this is assuming they do not have any known allergies to bread.
Taking Care Of Your Starter
While caring for your sourdough starter is a bit more time-consuming than preparing active dry yeast, it really is a simple process!
- After your starter has properly risen and fallen, it will be very hungry! You’ll be able to tell that your starter is ready to be fed because there will be fewer bubbles and, if it is hungry enough, there might be a thin layer of “hooch” on the top of the starter. If this happens, have no fear! Just poor off the hooch and feed like normal. Note: you might need to feed your starter a few times to make sure it is nice and active prior to baking if you are starting with a very hungry starter.
- Get out your scale: this step is optional, but I do recommend it especially if you are just starting out with sourdough. You will be feeding your starter with equal parts discard, water, and flour. For example 25g of starter, 25g of water, and 25g of flour. After you’ve done this a few times you’ll likely be able to eyeball it without any problem!
- Let sit in a warm place for best results; the ideal temperature for your starter to rise is 70-85ºF. If you live in a warmer climate, you will have a faster rise with larger bubbles than someone in a cooler climate.
- Feed daily if you are storing it on your counter. If you aren’t baking on a daily basis and want to feed it less, then I recommend storing it in the fridge and feeding it weekly to keep it active and happy!
Recap
Sourdough is an ancient fermented dough that helps bread rise similar to conventional baker’s yeast. It has many health benefits which makes it a suitable choice for bread lovers who are looking to improve their diet’s nutrition content. I have lots of recipes and articles about sourdough on the way, so be sure to check back soon for more!
