Is Ezekiel Bread Gluten Free? Nutrition and Health Benefits

Is Ezekiel Bread Gluten Free?

Gluten free diets have become increasingly popular in recent years, with more and more people opting to avoid gluten for a variety of reasons. For those with celiac disease or gluten sensitivity, eating gluten free is a necessity. For others, removing gluten from the diet is a lifestyle choice aimed at improving health, digestion, inflammation and even weight loss.

Cutting out gluten means saying goodbye to many bread products, as the majority contain gluten. This can leave gluten free dieters longing for a slice of bread to mop up sauce, make a sandwich or simply enjoy with a meal.

This is where Ezekiel bread comes in. With a unique formula and production process, Ezekiel bread sets itself apart from traditional loaves. But is Ezekiel bread gluten free? Let's take a closer look.

What is Ezekiel Bread?

Ezekiel bread, also sometimes called Bible bread or Ezekiel 4:9 bread, is made from sprouted whole grains and legumes rather than flour. It contains no added sugars and is made from organic ingredients.

The bread is named after the Old Testament verse Ezekiel 4:9, which reads:

"Take wheat and barley, beans and lentils, millet and spelt; put them in a storage jar and use them to make bread for yourself..."

This unique combination of grains and legumes is meant to mimic the bread Ezekiel ate in the Bible. The grains and legumes are sprouted before being milled into a dough and baked.

Sprouted Grain Benefits

Sprouting is the process of germinating seeds, nuts, grains and legumes. When sprouted, these foods become easier to digest and absorb. Nutrient availability also increases.

This sprouting process enhances the bread in many ways:

• Increases vitamin content
• Unlocks enzymes
• Reduces phytic acid, which impairs mineral absorption
• Partially breaks down gluten
• Increases amino acids
• Lowers carbohydrates

Thanks to sprouting, Ezekiel bread offers more nutrition than typical breads. The sprouting may also make it easier to digest for some people.

Gluten Content of Ezekiel Bread

Despite the benefits of sprouted grains, Ezekiel bread is not gluten free. This means it contains gluten, a protein found in wheat, barley and rye.

The sprouting process does break down some of the gluten chains. However, it does not completely eliminate gluten like certified gluten free products.

Most experts do not recommend Ezekiel bread for gluten free diets or those with celiac disease. The remaining gluten content can still trigger unpleasant symptoms.

That said, some find they can tolerate sprouted breads better than alternatives with intact gluten. Those with gluten sensitivities may see reduced side effects from the sprouted grains and partially broken down gluten chains.

Other Gluten Free Bread Options

Thankfully, there are many delicious gluten free bread options to still enjoy sandwiches and toast:

• Gluten Free Sourdough: Made from gluten free flours and a fermented starter. The fermentation helps break down gluten.
• Teff Bread: Nutty teff flour makes a great gluten free loaf.
• Flaxseed Bread: Combine flaxseeds with tapioca and rice flours for a healthy loaf.
• Almond Flour Bread: With eggs and almond flour this makes a tasty gluten free bread.
• Coconut Flour Bread: Dense and delicious, combines coconut flour with eggs and oil.
• Banana Bread: Ripe bananas, eggs, oil and gluten free flour like rice flour make wonderful banana bread.
• Cornbread: Naturally gluten free, cornbread makes a great side or snack.
• Nut and Seed Breads: Creative blends of nuts, seeds and other gluten free ingredients create tasty artisan gluten free breads.

When prepared properly with certified gluten free ingredients, all of these breads make excellent substitutes for those avoiding gluten.

Health Benefits of Going Gluten Free

Why do so many people opt for gluten free diets in the first place? There are many perceived benefits to removing gluten from your diet:

1. Improves Digestive Health

Gluten can damage the lining of the gut in those with celiac disease or gluten sensitivities. This can cause diarrhea, constipation, bloating and abdominal pain.

In both children and adults, gluten free diets show improvements in gastrointestinal symptoms and health.

2. Reduces Inflammation

The proteins in gluten can trigger inflammation for many people. Inflammation plays a role in many chronic diseases.

Marker of inflammation like c-reactive protein (CRP) decrease for many people removing gluten. Lower levels of inflammation may provide protection from inflammatory conditions.

3. Helps Weight Loss

Going gluten free often leads to decreased calorie consumption. It also reduces exposure to unhealthy processed foods full of white flour and added sugars.

With better gut health and digestion, gluten free diets can also improve metabolism. Several studies show an association between avoiding gluten and reduced body fat.

4. May Ease Autoimmune Disease Symptoms

Gluten avoidance can help manage symptoms of autoimmune diseases. These include:

• Celiac disease
• Rheumatoid arthritis
• Thyroid disorders like Hashimoto's
• Type 1 diabetes
• Autoimmune liver disease

For those with diagnosed autoimmune conditions, a gluten free diet can be an important part of managing disease activity and symptoms.

5. May Lessen Anxiety and Depression

Some research shows gluten free diets improving anxiety and depressive symptoms, likely related to gut health. However, study results are mixed.

For those who feel better mentally when avoiding gluten, there seems to be a real benefit.

6. Reduces Risk of Nutrient Deficiencies

Gluten free products are now fortified with vitamins and minerals. This reduces the risk of deficiencies, especially in calcium, vitamin D, B vitamins, iron, zinc and fiber.

Work with a dietitian knowledgeable in gluten free diets to help prevent possible nutritional shortfalls when eliminating gluten.

Downsides of Going Gluten Free

Despite the benefits many experience, there are also some potential downsides to the gluten free lifestyle:

May Lack Important Nutrients

If gluten free replacements are not enriched or well balanced, nutrient deficiencies can occur. This includes B vitamins, iron, zinc, magnesium and fiber.

High in Calories and Fat

Many gluten free products have added fats and sugars to improve taste and texture. This can mean higher calorie and fat intake.

High Cost

Prepared gluten free foods are more expensive than standard alternatives as they need to replace gluten. Gluten free baking ingredients also cost more.

Still May Get Trace Amounts of Gluten

"Gluten free" labels allow up to 20 parts per million of gluten. While minimal, this can still cause issues for those highly sensitive.

Loss of Beneficial Gut Bacteria

Avoiding all gluten products may deprive beneficial bacteria in the gut of needed prebiotics from wheat. Variety in the diet helps feed diverse strains of bacteria.

Socially Restricting

Adhering to a strict gluten free diet makes dining out, traveling and social gatherings more difficult. Accidental gluten exposure is also a risk.

May Lack Beneficial Whole Grains

While sprouted and gluten free whole grains can sub for wheat, you may eat less health-protective fiber, vitamins and minerals from wholesome grains.

Who Should Try Going Gluten Free

Given the pros and cons, going gluten free may benefit:

• Those with diagnosed celiac disease
• People with confirmed gluten sensitivity
• Anyone experiencing possible gluten-related symptoms
• Patients with certain autoimmune diseases
• Individuals seeking potential benefits of gluten avoidance

However, there is little proven benefit to avoiding gluten for those without symptoms or specific medical reasons. The dietitian-recommended Mediterranean diet with whole grains may be healthier for many people.

Is Ezekiel Bread Healthier Than Regular Bread?

With its sprouted grains and unique combination of wheat, barley, beans, lentils, millet and spelt, Ezekiel does offer some advantages over regular breads.

Potential benefits of Ezekiel bread include:

• Higher protein and fiber
• Lower carbohydrates
• Less added sugar
• More vitamins and minerals
• Increased digestibility from sprouting
• No artificial ingredients

However, sprouted or not, it still contains gluten. The partial breakdown from sprouting may make it easier to digest, but won't work for those requiring gluten free.

For those who tolerate gluten normally, Ezekiel can be a healthier choice than much commercial bread thanks to its sprouted form and lack of artificial additives.

Other Tips for Healthy Bread Choices

Beyond sprouted Ezekiel, there are other healthy choices to look for when buying bread:

• Check the Label: Seek 100% whole grain as the first ingredient, at least 3 grams of fiber per slice and minimal added sugars.
• Avoid Refined Flour: White flour offers little nutrition. Opt for whole grain alternatives.
• Watch Portion Sizes: Stick to 1-2 slices of bread per meal and beware overdoing carbs.
• Select Sprouted Breads: Better digestion and more vitamins.
• Make Your Own: DIY bread lets you control ingredients. Try gluten free flax or banana bread.
• Pair with Proteins & Healthy Fats: Combining bread with protein-rich fillings and healthy fats helps balance blood sugar.

While Ezekiel isn't gluten free, by being choosy about ingredients and portions, bread can still be part of a healthy diet, even for those avoiding gluten.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.