What Is Ezekiel Bread?
Ezekiel bread is a flourless bread made using a variety of sprouted grains. The grains are mashed into a dough-like texture and baked. Sprouting grains increases their nutritional value. Some researchers have suggested that sprouted grain could be a part of a global solution to boost nutrition.
Ezekiel bread is a whole-grain product. Whole grains are better to have in your diet than highly processed grains, such as white flour. In addition to wheat, Ezekiel bread contains barley, lentils, spelt, millet, and soybeans.
Ezekiel Bread Ingredients
Food for Life, the company that makes Ezekiel bread, offers a few different varieties of this bread, and the ingredients vary. Here are the ingredients used to make the original Ezekiel bread:
- 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
Is Ezekiel bread vegan?
Yes. It doesn't contain eggs, dairy, or other animal products, and it does not contain honey.
What does Ezekiel bread taste like?
That depends on which one you choose. The company describes the original Ezekiel as having a rich, nutty flavor, especially when toasted. Other varieties of Ezekiel bread have different flavor profiles, such as sesame and cinnamon raisin. The spongy texture of the bread differs from other breads you may be more familiar with, especially if you’re used to eating white bread.
Ezekiel Bread Nutrition
A serving of the original Ezekiel bread is one 34-gram slice. It contains about:
- Calories: 80
- Protein: 5 grams
- Fat: 0.5 grams
- Carbohydrates: 15 grams
- Fiber: 3 grams
- Sugar: 0 grams
- Sodium: 75 milligrams
Other varieties of Ezekiel bread have slightly different nutrition profiles.
Nutrients in Ezekiel bread
The original Ezekiel bread is a good source of these nutrients:
- Niacin (vitamin B3)
- Zinc
It is an excellent source of these nutrients:
- Selenium
- Manganese
Other varieties of Ezekiel bread have slightly different amounts of nutrients.
Is Ezekiel bread keto-friendly?
Not very. Ketogenic diets drastically limit carbohydrates, such as those found in the whole grains and legumes in Ezekiel bread. However, there’s not one ketogenic diet; instead, different versions allow different amounts of carbs. If you follow a typical keto diet and eat 2,000 calories per day, you could include 40 grams of carbs. That works out to just under three slices of Ezekiel bread, which each contain 15 grams of carbs.
Potential Health Benefits of Ezekiel Bread
Ezekiel bread has some health benefits, but is it better for you than other whole-grain breads?
The answer is not clear. One of this bread’s highly touted features is that it’s made from sprouted grains and legumes. But few studies of sprouted grains have been done on humans. Most studies used sprouted brown rice. Also, the conditions under which sprouting takes place can affect nutritional value.
Here are some of the possible health benefits of sprouted grains:
Better for digestion
In order for the body to use the starch in grains, starch must be broken down into sugars. Sprouting begins that process, so some people find sprouted grains more digestible. This may be especially beneficial for older people.
Sprouting also increases the protein in grain and may make it more available for use by the body. The total increase in protein is around 10%.
May have antioxidant properties
The grains and legumes in Ezekiel bread go through a sprouting process that makes the antioxidants in the bread easier for your body to absorb and digest. Antioxidants are substances that help fight cell damage from harmful molecules called free radicals. Over time, that damage may boost your risk of diseases like Alzheimer’s, cancer, heart disease, and age-related macular degeneration, which limits your vision. Antioxidants known as polyphenols are especially important because they inhibit the inflammatory process. Chronic inflammation has been linked to many diseases, including heart disease, some types of cancer, and diabetes. Without sprouting, up to 90% of the polyphenols in the cereal grains used in Ezekiel bread would not be absorbed by your body
May reduce cholesterol
Each slice of Ezekiel bread contains 3 grams of fiber. Food for Life, which makes Ezekiel bread, calls it ‘high fiber.’ It’s not. The USDA says a serving must contain at least 20% fiber to be considered ‘high fiber.’ A slice of Ezekiel bread contains 11% of the daily recommended amount you should get in your diet. That makes it a good source of fiber.
The company says that it contains both soluble and insoluble fiber. That’s an important distinction. Soluble fiber, which dissolves in water and forms a gel, helps to lower cholesterol. Insoluble fiber, which does not dissolve in water, helps food move through your digestive system and adds bulk to your poop. It’s not clear from the nutrition label how much soluble versus insoluble fiber Ezekiel bread contains, but both types are good for you.
May be suitable for people with diabetes
The whole grains and fiber in this bread help prevent spikes in blood sugar, which could help to balance your blood sugar. That makes Ezekiel bread a better choice than white bread if you have diabetes.
Can you lose weight eating Ezekiel bread?
With its fiber and protein content, Ezekiel bread may make you feel full longer. If you eat less as a result, that could help you to lose weight.
Health Benefits of Sprouted Grains in Ezekiel Bread
The grains in Ezekiel bread are sprouted. Here’s what that means.
Cereal grains like wheat and barley are seeds. In the right conditions, they will start to grow, or sprout. During this process, the level of phytates in the grain drops. Phytates are sometimes called antinutrients because they attach themselves to some of the nutritious minerals found in grains. That prevents those minerals’ nutrients from getting absorbed by our digestive systems, and we miss out on their benefits. But as those antinutrients decline during sprouting, the good stuff, such as the mineral phosphorus, becomes readily available to us. In short, sprouting makes cereal grains more nutritious. The nutrients that you’ll find more of in sprouted grains include:
- Folate
- Iron
- Magnesium
- Protein
- Vitamin C
- Zinc
Sprouting also transforms starches and certain proteins found in the grains so that the grains become easier to digest. Gluten is one of the proteins affected during the sprouting process. Some people with gluten sensitivities may be less bothered by breads and other products made with sprouted grains. However, sprouting does not remove gluten, so sprouted grains that contain gluten should be avoided by people with celiac disease.
Sprouting has to be done under carefully controlled conditions to avoid contamination by harmful bacteria that can cause foodborne illnesses like salmonella and E. coli. Between 1996 and 2020, there were 52 outbreaks of foodborne illness and 2,700 cases of illness traced to sprouted grains. Federal law requires that producers of sprouted grains adhere to certain safety standards when sprouting.
Potential Risks of Ezekiel Bread
If you are going to eat bread, you will be hard-pressed to find a healthier choice than Ezekiel bread or other breads made with sprouted whole grains. Sprouted bread is more expensive than regular bread, and the added nutritional value may not be worth the cost or affordable for some consumers. Here are other reasons Ezekiel bread is not ideal for everyone:
Not a low-carb food
Ezekiel bread has a moderate amount of carbs, so it may not be suitable for people on a low-carb diet. People with diabetes and those trying to lose weight should only eat it in small amounts. Ezekiel bread is not consistent with a keto diet.
Contamination with mold
Ezekiel bread does not contain food additives such as preservatives, so it may get moldy more quickly than other breads. While the molds that typically grow on bread are not as dangerous as others, under some circumstances they may produce mycotoxins, which are poisonous and can cause disease. It's not enough to cut off the visible mold, because the roots of the mold can extend far into the bread.
Digestive issues
Eating a few slices of Ezekiel bread could lead to gas, bloating, and abdominal pain as your digestive system adapts. That’s due to the fiber content of its whole-grain ingredients, which adds up to 11% of your daily fiber needs in each slice. Your best bet: introduce Ezekiel bread to your diet slowly to give your gut a chance to adjust.
Possible allergic reactions
People who are allergic to any of the ingredients in Ezekiel bread should avoid it. The ingredients that are known allergens include:
Wheat
Soy
Sesame seeds
Here are the symptoms to watch out for:
Wheat allergy
- Swelling, itching, or irritation in your mouth or throat
- Hives, a rash that itches, or swelling on your skin
- Headache
- Nasal congestion
- Trouble breathing
- Nausea, vomiting, diarrhea, cramps
Soy allergy
- Hives
- Stomach cramps, diarrhea, and indigestion
- Nausea and vomiting
- Cough
- Throat tightening
- Itching and eczema
Sesame allergy
- Wheezing and coughing
- Hoarseness
- Trouble breathing
- Throat tightness
- Stomach pain, nausea, and vomiting
- Hives, red spots, and swelling
- Itchy, watery, or swollen eyes
In extreme cases, these types of allergies can cause a severe, even life-threatening reaction called anaphylaxis. It usually starts with the milder symptoms listed above but can quickly progress to more dangerous symptoms, including:
- Feeling lightheaded or passing out due to a drop in blood pressure
- An increase in your heart rate
- Sudden weakness
- Unconsciousness
- Cardiac arrest
Gluten intolerance
Some of the ingredients in Ezekiel bread, such as wheat and barley, contain gluten. This does not cause an allergic reaction; instead, it affects your digestive system. If you have a gluten intolerance (also called gluten sensitivity), eating foods that contain gluten can cause the following symptoms:
- Abdominal pain, gas, and bloating
- Diarrhea or constipation
- Nausea and vomiting
- Anxiety and depression
- Brain fog, or difficulty concentrating
- Anemia
- Fatigue
- Headache
- Joint pain
- Skin rash
How to Store Ezekiel Bread
Unlike many breads you find at the grocery store, Ezekiel bread does not contain preservatives. It will go stale within a few days if kept unwrapped on the counter. If you want to keep it at room temperature, storing it in a bread box or in a sealed paper bag will help it remain fresh longer. Even better: keeping it in the fridge or, if you go through a loaf slowly, in the freezer.
Where to buy Ezekiel bread
You can buy Ezekiel bread at many grocery stores. The Food for Life website provides a store locator to check availability near you. Online retailers like Walmart and Amazon carry it as well.
How to Eat Ezekiel Bread
Ezekiel bread can replace regular bread in loads of different types of recipes, including:
- Sandwiches, like grilled cheese and Reubens
- French toast
- Soups, like tomato and bread soup
- Cranberry stuffing
- Toast, like avocado toast
- Breadcrumbs for salad
- Vegetarian meatloaf
Substitutes for Ezekiel Bread
Ezekiel bread is not the only sprouted grain bread on the market. Brands like Dave’s Killer Bread and Silver Hills Bakery also make sprouted grain breads. You also may be able to find sprouted grain breads at your local bakery. Or you can try making sprouted grain breads at home. Look for sprouted grains and flours made from sprouted grains in the refrigerated or frozen food sections of your grocery store.
Takeaways
Ezekiel bread is a nutritious alternative to white bread. It’s full of whole grain, preservative-free ingredients. Its taste and texture -- as well as its fiber -- may take some getting used to, however.
Ezekiel Bread FAQs
Is Ezekiel bread gluten-free?
No. It’s made with wheat, barley, and other grains that contain gluten.
Is Ezekiel bread actually healthy?
Yes. It contains good-for-you ingredients like sprouted whole grains and has no added sugar and no preservatives.
Who shouldn’t eat Ezekiel bread?
Avoid Ezekiel bread if you are allergic to any of its ingredients. If you are restricting carbohydrates, keep in mind that each slice of Ezekiel bread contains 15 grams of carbs.
Does Ezekiel bread spike blood sugar?
No. The fiber that it contains will help prevent spikes in blood sugar.
