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Is Ezekiel Bread Healthy? Nutrition, Calories, Ingredients
Nutrition

Is Ezekiel Bread Healthy? Nutrition, Calories, Ingredients

HR_author_photo_Edibel
Written by Edibel Quintero, RD | Medically reviewed by Medically reviewed by Rosmy Barrios, MD check
Published on 2022 August 30
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5 min

Ezekiel bread, such as from the brand Food for Life, is a trendy substitute for regular white sandwich bread that is touted as one of the healthiest types of whole-grain bread around. However, is it really all it is made out to be?

is ezekiel bread healthy

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Have you ever heard of flourless sprouted grain bread? Ezekiel bread is a popular “health food” that everyone is talking about. So let’s find out if it is really as healthy as it is proclaimed to be! Read on to find out more!

How is Ezekiel Bread Made? 

Ezekiel bread is a flourless and sprouted grain bread made with a whole grain blend including millet, lentils, and spelt.

It does not have any refined added sugar but sometimes contains honey. 

The whole grains are allowed to grow, and the sprouting process begins. Then, the sprouted grains, including organic sprouted millet, grains, and legumes, are processed into a mixture used to bake the bread. 

Is Ezekiel Bread a Healthy Food?

Overall, Ezekiel bread is a healthy, nutrient-dense choice for sandwich bread. It is very high in fiber, whole sprouted grains, vitamins, and minerals. However, since it is whole grain bread, it is not gluten-free and should not be consumed by those with gluten intolerance or allergy.

What Ingredients Does Ezekiel Bread Contain? 

Ezekiel bread, such as Food for Life, is a sprouted bread named after a verse in the Old Testament from Ezekiel chapter four, verse nine. 

The verse reads, “Take wheat and barley, beans and lentils, millet and spelt; put them in a storage jar and use them to make bread yourself. You are to eat it during the 390 days you lie on your side.” 

The bread contains a blend of whole sprouted grains, including (just like the verse says) wheat (such as organic wheat gluten), barley, beans, lentils, millet, and spelt.

Many homemade versions may also contain honey. Therefore, avoid Ezekiel bread if you are vegan.

In addition to the grains and legumes, organic sprouted spelt, organic malted barley, and more, it also may contain yeast, salt, and olive oil. 

Nutrition Facts 

With all the fantastic health claims floating around, let’s dive into the nutritional facts of Ezekiel bread. 

Nutrition information (per 100g) 

Calories/NutrientAmount
Calories (Kcal)311 
Net Carbs (g)48.9 
Fiber (g)8.9 
Sugar (g)11.1 
Fats (Total) (g)7.78
Protein (g)11.1

Source: https://fdc.nal.usda.gov/fdc-app.html#/food-details/1778146/nutrients 

High in vitamins and minerals 

Ezekiel bread is rich in many vitamins and minerals, mainly from whole sprouted grains, including organic sprouted soybeans, grains, and legumes.

More specifically, it is rich in thiamine (or thiamin), phosphorus, and magnesium. It also has smaller amounts of many other micronutrients. 

Thiamine is also known as thiamin or vitamin B1. 

According to the National Institutes of Health (NIH), it is essential for the body to metabolize and turn the food you eat into energy the body can use to operate. In addition, thiamin helps cells in the body function, growth, and survive.

Next, phosphorus is an essential mineral found in the body in bones, teeth, and even genetic material (DNA) (per the NIH). Phosphorus is also used in the body to make energy.

Finally, according to the Harvard School of Public Health, magnesium is a mineral that functions to support thousands upon thousands of chemical reactions in the body. 

Many of the vitamins and minerals are known as antioxidants, which are vital components in a healthy and balanced diet. 

High in protein 

Ezekiel bread is high in protein, with almost 12 grams of protein in a 100-gram serving just over two slices of bread). 

For comparison, 100 grams of traditional white bread contains nine grams of protein per 100 grams. However, 100 grams is almost four slices of white bread (this is because Ezekiel bread is very dense). 

Protein is essential in the diet as it facilitates every chemical reaction in the body. It is also necessary for growth and development, especially for children, pregnant women, and athletes. 

High in fats and calories 

Unfortunately, due to the many whole sprouted grains in Ezekiel bread, it is not low in calories. Just over two slices contain 311 calories. 

Compared to an example of 100 grams of white sandwich bread, Ezekiel bread has almost 50 calories more. However, the calories are well worth getting so many more nutrients, including vitamins, minerals, protein, and fiber.

Ezekiel bread contains 7.78 grams of total fat. However, 5.56 grams of this total amount is monounsaturated fatty acids, likely coming from the olive oil that many Ezekiel bread recipes contain.

Monounsaturated fatty acids (and polyunsaturated fats) are preferred to saturated and trans fats. Monounsaturated fats are typically oils and are liquid at room temperature.

According to the American Heart Association, monounsaturated fats can lower the “bad” cholesterol, called high-density lipoproteins or HDL cholesterol, which can reduce the risk of heart disease, including heart attack and stroke. 

Monounsaturated fats also have vitamin E, which is a beneficial antioxidant. Antioxidants help protect cells in the body from harmful free radicals naturally produced from processes, such as digesting food. 

High in carbs 

While everyone thinks of Ezekiel bread as the healthiest bread around, which it very well may be, it still contains a significant amount of carbohydrates. However, these carbohydrates are whole sprouted grains that contain beneficial nutrients and fiber. 

The 2020-2025 Dietary Guidelines for Americans recommends that half of the carbohydrates you consume in a day are whole grains. 

Additionally, many of the carbohydrates in Ezekiel bread are fiber. For example, a serving of 100 grams of the famous bread (which measures out to just over two slices of bread) contains 8.9 grams of fiber. 

According to the Mayo Clinic, adequate amounts of dietary fiber help normalize bowel movement, lower cholesterol levels, and manage blood sugar. 

It is recommended that men under 50 consume 38 grams of fiber each day, while women should consume 25 grams. Conversely, men and women over 50 should consume 30 grams and 21 grams of fiber a day, respectively.

So, while Ezekiel bread is high in carbohydrates, these carbohydrates are well spent as they are rich in fiber and healthy vitamins and minerals. 

Additionally, a serving of 100 grams of Ezekiel bread also contains 11 grams of sugar. This high amount is likely due to the sweet honey that many brands and recipes contain.

While honey is a natural sweetener, it still does contain sugar. Natural sweeteners like honey, blue agave nectar, and pure maple syrup should be limited and consumed in moderation.

The American Heart Association recommends that daily sugar intake be limited to 36 grams for men and 25 grams for women. 

FAQs

Is Ezekiel bread gluten-free?

No, it contains whole wheat, which contains gluten. Therefore, Ezekiel bread is unsuitable for those with Celiac disease, gluten allergy, or gluten intolerance.

Is Ezekiel bread good for weight loss?

No, Ezekiel bread is high in calories, carbohydrates, and sugars. So while it is incredibly nutrient-rich and provides many vitamins and minerals, it is not the best choice for weight loss.

Is Ezekiel bread keto-friendly?

No, Ezekiel bread is high in carbohydrates and moderately high in sugars. Therefore, it is not keto-friendly.

A Word From a Dietitian

So, is Ezekiel bread really as healthy as it is hyped up to be? Yes, it is.

It contains whole grains, organic sprouted barley, organic sprouted lentils, cereal grains, and more.

Ezekiel bread is incredibly nutritious, packed with healthy sprouted grains, whole grains, healthy fats, fiber, protein, vitamins, and minerals – the list goes on and on! 

Adding Ezekiel bread to your diet is a filling and nutritious way to bulk up the nutrition in a simple sandwich, French toast, or avocado toast while also adding a classic nutty flavor.

However, there is such a concept as “too much of a good thing.” Even though it is so healthy, consuming too much of this bread can lead to eating excess amounts of carbohydrates, calories, sugar, fat, and sodium.

A 100-gram serving (just over two slices of bread) contains almost 400 milligrams of sodium. If you’re making this bread at home, the high sodium content can be reduced. 

Yet, the store-bought commercially-made versions of the bread are quite high in salt and can contribute to health conditions, such as high blood pressure.

Therefore, consume this bread with this information in mind.

Lastly, remember that if you are not accustomed to a lot of fiber or whole grains in your diet, gradually increase the amount of fiber you consume each day to avoid any uncomfortable gastrointestinal side effects, such as bloating, flatulence, or stomach pain.

Conclusion

Let’s give Ezekiel bread a round of applause for its impressive nutrient profile and delicious nutty flavor. However, keep in mind the drawbacks, including it being high in sugar, salt, and calories. Give Ezekiel bread a try next time you look for healthy sandwich bread at the grocery store!

HR_author_photo_Edibel
Written by
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
Medically reviewed byRosmy Barrios, MD
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