Ezekiel Bread- The Healthier Alternative To White Bread

Seems these day we’re all trying to cut refined white flour & sugar from our diets. That means giving up most bread and if you’re like me, you love bread.

Now I’m not at all in favor of any diet that forces me to completely quit eating certain foods, but I am in favor of making smart substitutions that eliminates loading up on simple carbohydrates and unwanted blood sugar spikes.


I have to admit until recently I wasn’t familiar with Ezekiel bread. I remember reading about the prophet Ezekiel from the Bible and then, of course, there’s Ezekiel Elliott, the Ohio State running back who is now playing for the Cowboys. But Ezekiel bread, not so much.

Upon doing further research, I came to find that Ezekiel bread has been around forever. Well, at least since biblical times (and probably much earlier than that). Ezekiel bread is a type of sprouted grain bread that is prepared using traditional methods of soaking, sprouting and baking.

Ezekiel bread is made using sprouted whole grains, legumes and sometimes seeds. It contains no sugar, no preservatives and no artificial ingredients, unlike most other commercial breads.

Compared to breads that don’t contain sprouted grains, Ezekiel bread nutrition includes more protein, fiber, and absorbable vitamins and minerals. It also contains less harmful antinutrients, like phytic acid, and is even less concentrated with gluten.

Now before I go any further, I do need to disclose that if you suffer from a gluten allergy or gluten sensitivity, Ezekiel bread does contain gluten so it may not be suitable for you.

Ezekiel bread is made with the following ingredients: organic sprouted wheat, filtered water, organic malted barley, organic sprouted rye, organic sprouted barley, organic sprouted oats, organic sprouted millet, organic sprouted corn, organic sprouted brown rice, fresh yeast, organic wheat gluten and sea salt.

And if you’re one of those Keto Diet folks, well, Ezekiel bread probably doesn’t cut the mustard. It does contain those taboo carbohydrates. It does, however, contain less carbs than regular bread though so it may be ok in small quantities, but for the strictest Keto followers, probably not.

𝗛𝗼𝘄 𝗗𝗼𝗲𝘀 𝗦𝗽𝗿𝗼𝘂𝘁𝗶𝗻𝗴 𝗚𝗿𝗮𝗶𝗻𝘀 𝗛𝗲𝗹𝗽?

When the grain receives the right signals, a complex biochemical process begins.

The seed starts germinating, breaks through the shell and sends sprouts up into the air and roots into the soil. With enough water and nutrients in the soil, it eventually turns into a plant.

A sprouted seed is somewhere between being a seed and a full-fledged plant. But there’s one thing you need to keep in mind: the seed doesn’t sprout unless the conditions are favorable.

By giving the seed the right signals, mainly hydration (water) and the right temperature, it will start to sprout.

𝗔𝗿𝗲 𝗦𝗽𝗿𝗼𝘂𝘁𝗲𝗱 𝗚𝗿𝗮𝗶𝗻𝘀 𝗛𝗲𝗮𝗹𝘁𝗵𝗶𝗲𝗿?

Sprouting, as in soaking the grains in water and allowing them to germinate, causes a number of biochemical reactions in the grain.

The benefits of this are twofold:

1. Sprouting increases the number of healthy nutrients.
2. Sprouting reduces the number of antinutrients.

𝗛𝗼𝘄 𝗦𝗽𝗿𝗼𝘂𝘁𝗶𝗻𝗴 𝗜𝗻𝗰𝗿𝗲𝗮𝘀𝗲𝘀 𝗡𝘂𝘁𝗿𝗶𝗲𝗻𝘁𝘀

Due to the sprouting process, Ezekiel bread may contain more of some vital nutrients. Studies show that sprouting grains increases their lysine content.

Lysine is an amino acid that many plants contain in only low amounts. Increasing its levels through sprouting, however, increases the nutritional value of grains and seeds considerably.

Also, combining the grains (wheat, millet, barley and spelt) with the legumes (soybeans and lentils) may somewhat improve the protein quality.

Studies also show that sprouting wheat may lead to significant increases in soluble fiber, folate, vitamin C, vitamin E and beta-carotene.

Sprouting also partially breaks down the starch, since the seed uses the energy in the starch to fuel the sprouting process. For this reason, sprouted grains have slightly fewer carbohydrates.


Ezekiel bread is available in many supermarkets and health food stores. You can also make your own by following one of the many recipes available online.

However, it’s important to keep in mind that wheat is still the number one ingredient in Ezekiel bread.

Although sprouting may decrease the levels of gluten slightly, people with gluten intolerance need to avoid Ezekiel bread and other types of sprouted bread that contain wheat, barley or rye.

If you’re not gluten-sensitive and not on a carb-restricted diet, then Ezekiel bread can be a much healthier choice than ordinary store-bought bread.

It’s certainly a lot better than 99% of the breads on store shelves, which are usually made from refined wheat and often contain lots of sugar.


Ezekiel bread is commonly found in the frozen section because it contains no preservatives and will mold quickly if left at room temperature.

A popular brand sold in stores is made by a company called 𝙁𝙤𝙤𝙙 𝙁𝙤𝙧 𝙇𝙞𝙛𝙚. Their bread is called Ezekiel 4:9. Food For Life offers other varieties including breads with seeds, low sodium bread, flaxseed bread, etc. I’d try Ezekiel 4:9 to start and branch out to their other products if interested.

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