Ezekiel Bread Food REVIEW | Nutrition Facts, Benefits & Recipe Ideas!

By
Mike Kenler
October 13, 2020

What is Ezekiel Bread? 

Ezekiel bread is a type of flourless bread made from sprouted whole grains. "Sprouting" means that the whole grains are allowed to germinate before being milled into flour. The sprouting process increases the amount of vitamins and minerals within these grains.

For that reason, and many more, Ezekiel bread has been touted as the healthiest bread on the planet. 

Ezekiel Bread Nutrition Facts

One slice of Ezekiel bread provides only 80 calories, with less than 5 of those calories coming from fat. Whereas Ezekiel bread is very high in fiber (3g) and protein (4g), it is very low in sodium. As with all plant based foods, Ezekiel bread contains zero cholesterol.

Now, let’s take a look at the list of ingredients in a slice of Food for Life’s Ezekiel bread:

As you can see, Ezekiel bread is made only of organic, whole foods. There are four types of cereal grains in the ingredients list: 

  • Organic sprouted wheat
  • Organic sprouted barley
  • Organic sprouted millet
  • Organic sprouted spelt

These whole cereal grains have been shown to improve the health of our gut microbiome and boost the quantity of healthy bacteria living in our digestive system (1).

There are also two types of legumes found in Ezekiel bread:

  • Organic sprouted soybeans
  • Organic sprouted lentils

Lentils and soybeans are some of the healthiest foods we can eat. In fact, some scientists have concluded that consuming “lentils…[and] soybeans...may have potential in preventing the development of atherosclerosis, the leading cause of heart attacks (2).

In addition, soybean consumption has been linked to reduction in the risk of breast cancer and other hormone-dependent cancers (3).

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Benefits of Ezekiel Bread

1. Ezekiel Bread is Packed with Antioxidants

Sprouted whole grains are packed full of antioxidants and other health promoting phytochemicals. Antioxidants help to reduce cell damage and inflammation. This could help explain the fact that increased dietary consumption of antioxidants reduces the risk of many cancers and other chronic diseases (4, 5).

Simply put, we should eat foods that are high in antioxidants with every meal. 

2. Ezekiel Bread is High in Fiber

According to the USDA, less than 3% of Americans eat the recommended daily intake of fiber of just 25-30 grams (6). This deficiency is a major issue in the United States, as dietary fiber protects against cardiovascular disease, diabetes, obesity, diverticular disease, and constipation (7, 8).

In fact, a 2013 meta-analysis of fiber intake and cardiovascular disease revealed that an additional 7g of fiber per day is associated with a 9% reduction in the risk of heart disease (9).

To put that in perspective, the whole grains and legumes found in just two slices of Ezekiel bread provide 6g of fiber. A lunch of half an avocado on two slices of Ezekiel bread provides 12g of fiber!

3. Ezekiel Bread is Made with Whole Foods

While Ezekiel bread is still a processed food, it is far less processed than the average white bread at the supermarket. After the first ingredient of enriched wheat flour, the ingredients list on a package of white bread begins to read like a science experiment, with ingredients listed such as monoglycerides, sodium stearoyl, lactylate, and ascorbic acid.

More processed foods like white bread are higher in added sugar, sodium and preservatives. On the other hand, whole foods contain far more health promoting antioxidants, fiber, vitamins, and minerals. For that reason, Ezekiel bread is the healthiest bread we can eat.

4. Ezekiel Bread is High in Protein

Ezekiel bread contains 4g of protein per serving. It also contains a high level of each of the essential amino acids, which are crucial for building muscle. While the average person eating a variety of whole foods will get plenty of protein, building muscle requires more protein consumption.

For weight lifters and body builders, swapping white bread for Ezekiel bread is an easy way to increase your protein intake and help you put on more muscle.

Ezekiel Bread Recipe Ideas

While Ezekiel bread is healthy by itself, we want to ensure that we are eating other healthy and delicious foods with it. Here are some ideas to get you started: 

  • Avocado Toast with Strawberries and Chia Seeds



  • Ezekiel French Toast with Maple Syrup and Rasperries


  • Peanut Butter and Banana Toast


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References

1. Martínez, Inés et al. “Gut microbiome composition is linked to whole grain-induced immunological improvements.” The ISME journal vol. 7,2 (2013): 269-80. doi:10.1038/ismej.2012.104

2. SK;, Xu BJ;Yuan SH;Chang. “Comparative Studies on the Antioxidant Activities of Nine Common Food Legumes Against Copper-Induced Human Low-Density Lipoprotein Oxidation in Vitro.” Journal of Food Science, U.S. National Library of Medicine.

3. M;, Lu LJ;Anderson KE;Grady JJ;Nagamani. “Effects of Soya Consumption for One Month on Steroid Hormones in Premenopausal Women: Implications for Breast Cancer Risk Reduction.” Cancer Epidemiology, Biomarkers & Prevention : a Publication of the American Association for Cancer Research, Cosponsored by the American Society of Preventive Oncology, U.S. National Library of Medicine.

4. Bjelakovic, G, D Nikolova, R G Simonetti, and C Gluud. “Antioxidant Supplements for Prevention of Gastrointestinal Cancers: a Systematic Review and Meta-Analysis.” Lancet (London, England). U.S. National Library of Medicine. Accessed March 24, 2020.

5. Holtan, Shernan G, Helen M O'Connor, Zachary S Fredericksen, Mark Liebow, Carrie A Thompson, William R Macon, Ivana N Micallef, et al. “Food-Frequency Questionnaire-Based Estimates of Total Antioxidant Capacity and Risk of Non-Hodgkin Lymphoma.” International journal of cancer. U.S. National Library of Medicine, September 1, 2012.

6. “NHANES - What We Eat in America.” Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, November 6, 2015.

7. Dilzer, Allison. “The Family of Dietary Fibers: Dietary Variety for Maximum... : Nutrition Today.” LWW. Accessed April 15, 2020.

8. Schmier JK;Miller PE;Levine JA;Perez V;Maki KC;Rains TM;Devareddy L;Sanders LM;Alexander DD; “Cost Savings of Reduced Constipation Rates Attributed to Increased Dietary Fiber Intakes: A Decision-Analytic Model.” BMC Public Health, U.S. National Library of Medicine

9. Threapleton DE;Greenwood DC;Evans CE;Cleghorn CL;Nykjaer C;Woodhead C;Cade JE;Gale CP;Burley VJ; “Dietary Fibre Intake and Risk of Cardiovascular Disease: Systematic Review and Meta-Analysis.” BMJ (Clinical Research Ed.), U.S. National Library of Medicine.

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Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies

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