Ezekiel Bread Nutrition Facts and Health Benefits

Ezekiel 4:9 Bread is a whole-grain bread sold in most supermarkets and health food stores. According to the manufacturer Food for Life, the bread is inspired by the biblical verse in Ezekiel 4:9: "Take also unto thee Wheat, and Barley, and beans, and lentils, and millet, and Spelt, and put them in one vessel, and make bread of it...".

The bread is considered quite healthy because it contains only whole grains and legumes without added sugar. Ezekiel Bread has developed a substantial fan base among people seeking multigrain bread alternatives with no added sugar or fat.

Food for Life now offers Ezekiel 4:9 Bread in several varieties, including Original (plain), Cinnamon Raisin, Flax, Low Sodium, and Sesame. All varieties contain the same blend of grains and legumes.

Ezekiel Bread Nutrition Facts

The following nutrition information is provided on the Food for Life website for one slice (34g) of Ezekiel 4:9 Sprouted Whole Grain Bread.

Carbs

There are 80 calories and 15 grams of carbohydrates in a slice of Ezekiel 4:9 Sprouted Whole Grain Bread. This carbohydrate content is similar to other types of bread of the same size. For example, a 34-gram slice of white bread contains 15 grams, and a 34-gram slice of whole-wheat bread has about 12 grams of carbs. The larger or more dense a bread is, the more carbohydrates it will have.

However, Ezekiel 4:9 bread is richer in fiber and lower in sugar than many other types of bread, with each slice containing 3 grams of fiber and no sugar. For reference, a slice of white bread contains 0.6 grams of fiber and 1.5 grams of sugar.

Note that the cinnamon raisin version of Ezekiel 4:9 bread is higher in carbs (18 grams per slice) and sugar (5 grams per slice) than the other types of Ezekiel bread.

Fats

One slice of Ezekiel 4:9 bread contains 0.5 grams of fat and no saturated fat. With no added fat, whole-grain sprouted bread has only the fat that occurs naturally in the grains and legumes used to make it.

Protein

Ezekiel 4:9 bread is a high-protein bread. Unlike many other breads that might have between 1 and 3 grams of protein per slice, Ezekiel's slices contain 5 grams of protein each.

The beans used to make the bread enhance its protein content since beans are high-protein legumes. Whole grains such as wheat, barley, and spelt also have a high protein content. Finally, Ezekiel 4:9 bread contains organic wheat gluten as an ingredient—gluten is pure wheat protein.

Manufacturer Food for Life maintains that this combination of grains and beans creates a complete protein source "that closely parallels the protein found in milk and eggs." The bread contains all nine essential amino acids and 18 total amino acids, according to the company.

Vitamins and Minerals

The grains and legumes that make up Ezekiel Bread contain plenty of B vitamins, particularly pantothenic acid (vitamin B5), vitamin B6, and folic acid. They also contain the minerals zinc, calcium, iron, and magnesium, along with trace amounts of selenium, copper, and manganese.

Ezekiel Bread Health Benefits

To make Ezekiel 4:9 bread, Food for Life first sprouts the wheat, barley, millet, and spelt, plus the lentils and soybeans. Sprouting these grains and beans may help to release their nutrients more effectively, so eating Ezekiel bread may be more beneficial than eating similar amounts of the ingredients without sprouting them first.

Improves Glycemic Control

Whole-grain intake is linked with better blood sugar management. Studies, like one published in Nutrients in 2018, suggest that whole grains may help prevent type 2 diabetes. Ezekiel bread has an added benefit because its whole grains are also sprouted.

In a study published in the Journal of Nutrition and Metabolism, researchers found that sprouted-grain breads have an even better impact on glycemic control than sourdough or whole-grain (non-sprouted) bread. After eating, the glycemic response was lower in the groups who ate sprouted grain bread compared with the other groups.

Ezekiel Bread Nutrient Absorption

Sprouting grains seems to lower or eliminate the content of some so-called anti-nutrients known as phytates and phytic acid.

Plants use phytates and phytic acid as part of their seeds; they store phosphorus and other nutrients the new plant will need once it sprouts. Phytates and phytic acid may bind other important minerals, preventing them from being absorbed by your body.

However, once a plant begins to sprout, the process breaks open those bonds to the minerals. This action reduces the phytic acid content of food and allows our digestive system to access minerals, leading to greater absorption.

Compatible with Vegan and Vegetarian Diets

Since Ezekiel 4:9 bread contains no animal products and no animal-derived ingredients (like milk or eggs), it fits into a vegan or vegetarian diet.

The unique composition of various grains and legumes also helps make the bread a high-quality, complete protein. That means it contains sufficient amounts of all nine essential amino acids.

Helps Regulate Digestion

Sprouted grains are easier to digest than their non-sprouted counterparts. Plus, Ezekiel bread is packed with fiber thanks to its fiber-rich ingredients, like whole wheat, whole barley, spelt, millet, soybeans, and lentils. Fiber also can help reduce constipation.

On top of that, lentils contain soluble fibers called prebiotics, which can help stimulate healthy bacteria in your colon (probiotics). These probiotics are beneficial to your digestive and overall health.

Allergies

Those with a soy or wheat allergy should avoid Ezekiel Bread because it contains soybeans and wheat-containing ingredients. In addition, people with an allergy to tree nuts should know that, despite not containing any nuts, the bread is produced in a shared facility with products that do contain tree nuts.

Finally, anyone allergic to or sensitive to yeast should choose a different bread product since Ezekiel Bread is made with yeast.

Adverse Effects of Ezekiel Bread

Those with celiac disease or non-celiac gluten sensitivity should steer clear of Ezekiel 4:9 bread since it's not gluten-free. All versions of the bread have three gluten-containing grains (wheat, barley, and spelt) and organic wheat gluten.

Ezekiel Bread Varieties

The manufacturer behind Ezekiel 4:9 bread makes several gluten-free bread products, including four "Sprouted for Life" gluten-free breads.

None of these breads contain legumes, though, so there's no easy gluten-free substitute for Ezekiel bread. The closest in nutritional value and whole-grain content is Sprouted for Life Gluten-Free Original 3-Seed Bread, which contains chia, quinoa, and millet.

Food for Life also sells English muffins, pocket breads, buns, cereals, waffles, tortillas, and pasta. You can also search its site for products compatible with several eating patterns, such as gluten-free, yeast-free, high-fiber, diabetes-friendly, vegan, and more.

When Ezekiel Bread Is Best

Ezekiel 4:9 bread can be enjoyed any time of the year. You can find the bread in the freezer section of the supermarket. The loaves are usually with other specialty breads in the baked goods portion of the grocery store freezer section. Not every supermarket carries all varieties, so you might have to shop around.

Storage and Food Safety

Food for Life recommends freezing Ezekiel Bread to preserve it longer and claims that it can last up to 12 months if frozen. Once thawed, the bread should be eaten within two weeks if refrigerated and within five days if left on the counter.

How to Prepare Ezekiel Bread

Before you use your Ezekiel 4:9 bread, you need to thaw it out. Fortunately, that's pretty easy to do. The bread will defrost entirely if you leave it overnight in the refrigerator. Wrap it with plastic or foil so it doesn't dry out. If you haven't The bread also will thaw if left on your counter in a warm spot for half an hour.

To make toast, pop the frozen slices in your toaster and turn the dial to a slightly browner setting. If you want avocado toast, mash an avocado in a small bowl with lime juice, a pinch of salt, pepper, and cilantro, and spread it on top of your Ezekiel bread.

Ezekiel Bread has a large following, and there are many intriguing recipes online. You obviously can use it for sandwiches: red pepper hummus topped with sprouts on Ezekiel bread is a delicious lunch. You also can top the bread with any nut butter—it's plenty sturdy to stand up to your thickest almond butter.

You also can treat yourself to Ezekiel Bread French toast, which would be especially tasty with the cinnamon raisin version. Alternatively, try toasting the bread in the oven with some olive oil, oregano, and sea salt to make healthy croutons for your salad. Since Ezekiel Bread doesn't contain sugar, it makes excellent zesty croutons.