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Sourdough starters are living, breathing globs of vinegar-smelling goo. In that gooey mix are thriving bacteria and yeasts that create some of the most delicious breads you’ve ever tasted. But, are there really healthy benefits to sourdough? Many people believe the answer to be a resounding “Yes!”

I’m an avid sourdough baker, and my love of sourdough may make me look more positively at the science. But my background in nutrition also keeps my beliefs in check. The science supports many health claims around sourdough, but not all that you read on the Internet is true. (I know, shocker!) In this section, I take a closer look at some of the science-supported claims.

Digestibility, the process of sourdough, and the longer fermentation done in the dough allows for the bacteria Lactobacillus to do its work on breaking down the gluten and sugars in the bread. With that said, some studies show that white bread is white bread, and it will still affect your blood sugar the same, sourdough or not. The bacteria are killed in baking, so sourdough bread doesn’t contribute to improved gut flora (the bacteria in the intestines). But the bacteria do their work before the bread is baked, breaking apart chemical compounds during the long and slow fermenting process, leading to a bread that is easier to digest and exposing beneficial vitamins, minerals, and compounds that improve the overall bread quality.

But white bread — sourdough included — is still void of fiber and lacking essential vitamins and minerals found in whole grains. The greatest benefits seen in sourdough are when the bread is made from whole grains, such as rye, whole wheat, or spelt. Compounds inside the breads are broken down with beneficial compounds becoming more readily available.

If your curiosity is getting the best of you, head over to the website of the National Library of Medicine (https://pubmed.ncbi.nlm.nih.gov). Here, you can search for “sourdough” and read all about the current research being done on the subject.