Ezekiel Bread: Nutrition, Health Benefits, Recipes, And More

Written by Varsha Patnaik , MSc (Biotechnology), Certified Diet & Nutrition Coach

When people switch to a healthy diet, the first food they usually eliminate is bread. Bread made of refined flour and preservatives has always been on the red list of unhealthy foods. However, Ezekiel bread – which is made of organic whole grains and ingredients – is an exception. Ezekiel bread is a healthy replacement for regular bread due to the traditional methods of soaking and sprouting the ingredients and baking this bread. In this article, we will take a close look at Ezekiel bread’s nutrition profile and health benefits along with its possible side effects. Keep reading!

What Is Ezekiel Bread?

Ezekiel bread is made from organic, sprouted whole grains. While most commercial loaves of bread are made of refined flour, sugar, and additives, Ezekiel bread contains cereal grains – like wheat, barley, millet, and spelt – and legumes – like soybeans and lentils. All of these are grown organically and sprouted before being mixed for bread preparation. The sprouting process enhances the nutrient composition of the bread (1).

Since it is made of sprouted grains and legumes, Ezekiel bread is dense and sturdier than whole-wheat bread, making it a good base for sandwiches and toasts.

Ezekiel Bread Ingredients

Ezekiel bread has very simple and wholesome ingredients. Unlike other store-bought loaves of bread, Ezekiel bread is made of 100% whole grains and seeds and is free of any added sugar or preservatives.

The ingredients of this bread include:

  •  Sprouted wheat
  •  Sprouted millet
  •  Malted barley
  •  Sprouted spelt
  •  Sprouted soybeans
  •  Sprouted lentils
  •  Wheat gluten
  •  Fresh yeast
  •  Sea salt

As you can see, this bread is made of some very healthy ingredients. Learn more about its nutrition profile in the next section.

Ezekiel Bread Nutrition Facts

According to the US Department of Agriculture, one serving (38 g) of Ezekiel 4:9 Bread contains the following nutrients (2):

  •  Calories: 90.1 kcal
  •  Fat: 0.5 g
  •  Sodium: 105 mg
  •  Calcium: 20.1 mg
  •  Carbohydrates: 16 g
  •  Fiber: 6 g
  •  Sugars: 0 g
  •  Protein: 4 g

This bread is a good source of fiber and protein. Most importantly, unlike white bread, it is completely free of sugar and low in calories as well.

Keeping these nutrition facts in mind, let’s check out the health benefits offered by Ezekiel bread.

Health Benefits Of Ezekiel Bread

Besides the health benefits of whole grains and legumes, Ezekiel bread is extra nutritious as it is made of sprouted grains. The sprouting process enhances the nutritional attributes of the seeds and grains while decreasing the effects of anti-nutrients like phytic acid (3). Let’s have a look at the potential health benefits of Ezekiel bread:

1. Aids Nutrient Absorption

Sprouting grains and legumes helps decrease phytates and phytic acids, the anti-nutrients found in these seeds. These phytates bind to important minerals like zinc, calcium, iron, and magnesium in the body, thereby hampering their absorption. However, sprouting breaks these bonds and makes the minerals available for absorption in the body (3).

2. Improves Blood Sugar Regulation

Ezekiel bread is made of whole grains. Including whole grains in your diet helps regulate your blood sugar levels. Research has indicated that whole grains may help in the prevention of type 2 diabetes (4).

A study conducted on obese and overweight men found that sprouted grain bread has a greater impact on blood glucose levels than usual sourdough or whole-grain bread (5).

3. Helps Regulate Digestion

Ezekiel bread is made of sprouted grains and legumes. Sprouting makes the digestion of grains easier, as the enzymatic process has already started (3). Also, Ezekiel bread is rich in fiber due to its high-fiber ingredients like whole barley, whole wheat, millet, spelt, lentils, and soybeans. Fiber helps reduce constipation and improves digestion (6).

4. Good Source Of Plant Protein

Since Ezekiel bread contains no animal-derived ingredients like milk or eggs, it is suitable for vegan and vegetarian diets. With its unique combination of grains and legumes, it is a good source of protein and essential amino acids (7). Thus, it is suitable for a vegan diet.

Now that you know all the health benefits of Ezekiel bread, let’s look at some delicious recipes you can try out!

Ezekiel Bread Recipes

1. The Ultimate Vegan BLT

Ingredients

  •  Ezekiel bread: 8 slices
  •  Firm tofu: ¼ inch slices

For the marinade:

  •  Maple syrup: 2 tablespoons
  •  Mustard: 1 tablespoon
  •  Paprika: 1 teaspoon
  •  Pepper: ¼ teaspoons
  •  Soy sauce: ¼ cup

For avocado aioli:

  •  Avocado: 1 large
  •  Tahini: 2 tablespoons
  •  Lemon juice: 2 tablespoons
  •  Olive oil: 2 tablespoons
  •  Cilantro: ¼ cup
  •  Lettuce
  •  Sliced tomatoes

Instructions

  1.  Mixed the ingredients for the marinade in a bowl.
  2.  Dip and flip the tofu slices in the marinade such that both sides are covered.
  3.  Bake the tofu at 350°F for 15 minutes.
  4.  Add all the ingredients for the avocado aioli to a blender. Blend until well-combined, smooth, and creamy.
  5.  Layer a piece of Ezekiel bread with a leaf of lettuce, one sliced tomato, and one slice of baked tofu.
  6.  Spread the avocado aioli on another piece of Ezekiel bread.
  7.  Assemble both the slices into a sandwich.
  8.  Cut the sandwich in half and serve.

2. Open Kimchi Egg Toast

Ingredients

  •  Ezekiel bread: 1 slice
  •  Kimchi: 2 oz
  •  Egg: 1
  •  Butter: 1/2 tablespoon
  •  Spring onion (finely chopped): 1 tablespoon
  •  Sesame seed oil: 1 tablespoon

Instructions

  1.  Heat the sesame oil in a frying pan.
  2.  Sauté the kimchi until fragrant (about 5 minutes) and set aside.
  3.  Scramble the egg in butter.
  4.  Toast a slice of Ezekiel bread.
  5.  Layer it with the cooked kimchi, followed by the scrambled egg on top.
  6.  Garnish with the chopped spring onions and serve.

It is quite easy to add Ezekiel bread to your daily diet. Learn how to do it below.

Easy Ways To Add Ezekiel Bread To Your Diet

You can use Ezekiel sprouted bread in any recipe that calls for whole wheat bread. Some of the other ways to include this bread in your diet could be:

  •  Making croutons for soups and salads
  •  Peanut butter and jelly sandwich
  •  Avocado Ezekiel toast.
  •  French toast
  •  Au gratin
  •  Pizza

Wondering what this bread tastes like? Find out below.

What Does Ezekiel Bread Taste Like?

Ezekiel sprouted grain bread is dense and chewy in texture and might not appeal to everyone’s taste buds. It has a nutty flavor from the whole grains and does not feel like a loaf of freshly baked white bread. It does not have a crisp texture unless warmed up or toasted.

Note: Online delivery might result in the delivery of mildewy bread. It is recommended to buy Ezekiel bread from a grocery store.

Though Ezekiel bread is highly nutritious, it comes with its set of side effects. Check them out below.

Possible Side Effects And Allergies Of Ezekiel Bread

  •  Allergy

People allergic to soy or wheat products should not eat Ezekiel bread as it contains soybeans and other ingredients containing wheat. People allergic to tree nuts or yeast should also avoid this bread, as these could be used in the manufacturing process or the production facilities of this bread.

  •  High Carbohydrate Content

Ezekiel bread makes for a high-carb diet. It might not be suitable for people with diabetes. It is also not consistent with certain low-carb weight-loss diets, like the ketogenic diet (8).

  •  Not Gluten-Free

Although Ezekiel bread is flourless, it is not gluten-free. People with celiac disease or any kind of gluten sensitivity should avoid sprouted Ezekiel bread. They can opt for the other gluten-free Ezekiel breads available in the market.

  •  Expensive

Sprouted bread, like many healthy foods, is more expensive than regular white bread. The nutritional benefits might not match up to its cost for some people.

The Bottom Line

While bread is not considered to be the healthiest food, not all breads are made the same. Ezekiel bread, which is made of whole grains and legumes, can be a nutritious replacement for your favorite bread dishes. It offers better health benefits than regular bread, making it a healthy inclusion in your vegan and vegetarian meal plans as well.

Expert’s Answers For Readers’ Questions

Why is Ezekiel bread bad?

Ezekiel bread is only bad for you when you have certain dietary restrictions related to carbohydrates or gluten insensitivity. It is also bad for people with Celiac disease and soy, wheat, or nut allergy.

Is Ezekiel bread good for weight loss?

A slice of Ezekiel bread contains only 0.5 g of fats and no sugar. As it is rich in fiber and protein, it satiates your hunger cravings and makes you feel full for longer. However, it is high in carbohydrates. Therefore, figure out its pros and cons before adding it to your weight-loss diet.

References:

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. Sprouted Grains: A Comprehensive Review
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6413227/
  2. Rainier Organic Bakery Ezekiel 4:9 Bread
    https://fdc.nal.usda.gov/fdc-app.html#/food-details/1468805/nutrients
  3. Reduction of Phytic Acid and Enhancement of Bioavailable Micronutrients in Food Grains
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4325021/
  4. Whole Grain Intake and Risk of Type 2 Diabetes: Evidence from Epidemiological and Intervention Studies
    https://www.mdpi.com/2072-6643/10/9/1288
  5. The Acute Impact of Ingestion of Sourdough and Whole-Grain Breads on Blood Glucose Insulin and Incretins in Overweight and Obese Men
    https://www.hindawi.com/journals/jnme/2012/184710/
  6. Plant Proteins: Assessing Their Nutritional Quality and Effects on Health and Physical Function
    https://www.mdpi.com/2072-6643/12/12/3704
  7. Dietary fibre in Foods: A Review
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC3614039/
  8. Ketogenic Diet
    https://www.ncbi.nlm.nih.gov/books/NBK499830/
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