Is Ezekiel Bread Actually Healthy?

🔑 Key Findings

Sprouting grains breaks down anti-nutrients (phytates), increasing mineral absorption by up to 50%.

It has a Glycemic Index of 36, significantly lower than whole wheat bread (50+) or white bread (71+).

Ezekiel 4:9 contains 0g of added sugar, while brands like Dave's Killer Bread often have 4-5g per slice.

It creates a complete protein (all 9 essential amino acids) by combining grains with legumes.

The Short Answer

Yes. Ezekiel 4:9 is arguably the healthiest bread in the grocery store.

It is one of the few brands that uses 100% sprouted grains and contains no added sugar, preservatives, or dough conditioners. The sprouting process breaks down antinutrients, making minerals like zinc and magnesium easier for your body to absorb.

It creates a complete protein (containing all 9 essential amino acids) by combining grains and legumes, which is rare for plant-based foods. Just remember: it is not gluten-free.

Why This Matters

Most "whole wheat" bread is biologically difficult for your body to use. Grains naturally contain phytic acid, an antinutrient that binds to minerals and prevents you from absorbing them. If you eat standard whole wheat, you aren't getting all the nutrients listed on the label.

Sprouting solves this.

By soaking and sprouting the grains before baking, the phytic acid is broken down. This "unlocks" the nutrients, making them bioavailable. It basically pre-digests the grain for you. Is Sprouted Bread Healthier

It doesn't spike your blood sugar.

Standard white bread has a Glycemic Index (GI) of 71+. Whole wheat is around 50. Ezekiel bread has a GI of 36. This means it provides sustained energy rather than a sugar crash, making it a top choice for metabolic health.

What's Actually In Ezekiel Bread

The ingredient list is famously short and clean. It uses a specific combination of six grains and legumes based on a biblical verse (Ezekiel 4:9).

Organic Sprouted Wheat — The base grain. Sprouting lowers the starch content.
Organic Sprouted Barley & Millet — Ancient grains that add fiber and diverse micronutrients.
Organic Sprouted Lentils & Soybeans — These legumes provide lysine, the amino acid usually missing in wheat, creating a complete protein.
Organic Wheat Gluten — This is added for structure. Since sprouted grains have less structural integrity than flour, this holds the loaf together. This confirms it is not gluten-free.
Yeast & Sea Salt — Essential for rising and flavor.

There are no preservatives, which is why you find it in the freezer aisle.

What to Look For

Green Flags:

"Sprouted" is the first word — Many brands claim "made with sprouted grains" but use mostly white flour. Ezekiel uses 100% sprouted mash.
Freezer Aisle — Real bread without preservatives molds in 3-4 days. If it's on a shelf for weeks, it's full of additives. Bread No Preservatives
0g Added Sugar — Most "healthy" brown breads use honey, molasses, or cane sugar to mask the bitterness of whole grain.

Red Flags:

"Enriched Wheat Flour" — This means refined white flour.
Vegetable Oils — Many breads use soybean or canola oil to keep the texture soft. Ezekiel uses none. Seed Oils
Dough Conditioners — Ingredients like DATEM or Azodicarbonamide used to artificially fluff the bread. What Are Dough Conditioners

The Best Options

If you are buying Ezekiel, you are generally safe with any of their varieties. Here is how they stack up against the competition.

Brand	Product	Verdict	Why
Food for Life	Ezekiel 4:9 Original	✅	The cleanest profile. High fiber, complete protein.
Food for Life	Ezekiel Sesame	✅	Similar profile but with sesame seeds for better flavor/fat.
Food for Life	Ezekiel Cinnamon Raisin	✅	Good, but higher natural sugar from fruit. Still no added sugar.
Dave's Killer	21 Whole Grains	⚠️	Clean ingredients, but contains 5g added sugar per slice. Daves Vs Ezekiel
Arnold	Whole Grains	🚫	Contains preservatives, added sugar, and refined oils.

The Bottom Line

1. Buy it frozen. Ezekiel contains no preservatives (like calcium propionate), so it will mold quickly at room temperature. Keep it in your freezer.

2. Toast it. The texture of sprouted grain bread can be dense and slightly gummy when raw. Toasting brings out a nutty flavor and improves the texture significantly.

3. Check for gluten. Despite being "flourless," it contains wheat and added wheat gluten. It is unsafe for Celiacs. Cleanest Gluten Free Bread

FAQ

Is Ezekiel bread gluten-free?

No. While sprouting degrades some gluten, the bread is made from wheat and barley. It also contains added organic wheat gluten to help the bread hold its shape. If you have Celiac disease, avoid it.

Why is Ezekiel bread sold in the freezer?

It contains no preservatives. Standard store bread uses additives like calcium propionate to stay soft on the shelf for weeks. Ezekiel is real food, so it spoils like real food. Bread No Preservatives

Is Ezekiel bread good for weight loss?

Yes. With 80 calories per slice, high fiber (3g), and high protein (4-5g), it is very satiating. Its low glycemic index prevents the blood sugar spikes that trigger fat storage.

How does it compare to Dave's Killer Bread?

Ezekiel is cleaner. Dave's Killer Bread usually contains 4-5g of added sugar per slice and slightly more calories (110 vs 80). However, Dave's tastes more like "regular" soft bread, while Ezekiel is denser and earthier. Daves Vs Ezekiel

References (18)

🛒 Product Recommendations

✅

Steady Eddie

Silver Hills Sprouted Bakery

A rare find that is sweetened with **organic apple puree** instead of refined sugar. It uses sprouted wheat, rye, and lentils, offering a soft texture without the bitterness that often drives brands to add cane sugar.

Recommended

✅

Organic Sunseed Sprouted Bread

Manna Organics

One of the cleanest labels in existence: **yeast-free, salt-free, and oil-free**. It is a cake-like, dense loaf made entirely from sprouted whole wheat kernels and seeds, with **0g of added sugar**.

Recommended

✅

Organic Whole Rye Bread

Mestemacher

A German-style brick bread sold in the shelf-stable section (often near deli meats). Ingredients are simply **organic rye, water, salt, and yeast**. It is pasteurized to stay fresh without preservatives and has a low glycemic impact.

Recommended

✅

San Francisco Style Sourdough

Izzio Artisan Bakery

A true sourdough found in the bakery section (not the bread aisle). It contains only **flour, water, and salt**, relying on a long fermentation process to rise rather than commercial yeast or additives.

Recommended

✅

Sourdough Gluten Free Bread

Simple Kneads

Unlike most gluten-free breads that rely on corn starch or rice flour, this uses nutrient-dense **buckwheat, quinoa, and teff**. It is naturally fermented (sourdough), which improves digestibility and texture without gums.

Recommended

✅

Sprouted Buckwheat Loaf

Pacha

The absolute cleanest gluten-free option on the market. It has just two ingredients: **sprouted buckwheat and sea salt**. It is fermented, organic, and free from the gums, oils, and fillers found in nearly all other GF brands.

Recommended

✅

Keto Bread

Base Culture

A grain-free loaf that actually uses real food ingredients like **almond butter, eggs, and arrowroot flour**. It avoids the 'modified resistant starches' and inflammatory oils found in most low-carb bread aisles.

Recommended

✅

Unbread

Unbun

A keto-friendly option that avoids industrial fillers. Made primarily from **almond flour, egg whites, and flax**, it uses olive oil instead of seed oils and contains no modified wheat starch.

Recommended

✅

Sprouted Biblical Spelt Bread

Berlin Natural Bakery

An excellent alternative for those sensitive to modern wheat. It uses **100% sprouted spelt**, an ancient grain with a more fragile gluten structure that many find easier to digest. Sweetened slightly with honey.

Recommended

✅

Everyday Loaf

AwG Bakery

A premium grain-free organic bread. It uses **arrowroot, almond, and coconut flours** with psyllium husk for structure, avoiding the gums and starches that cause bloating in many consumers.

Recommended

🚫

Keto Bread

Oroweat / Arnold

A prime example of 'ultra-processed' health washing. The primary ingredients are **modified wheat starch** and **soybean oil**, bound together with gluten isolate and preservatives like calcium propionate.

Avoid

🚫

Keto White Bread

Franz

Achieves low net carbs through industrial chemistry, not real food. Contains **modified wheat starch**, **soybean oil**, and multiple mold inhibitors (sorbic acid, calcium propionate) rather than whole ingredients.

Avoid

🚫

Delightful 45 Calorie

Sara Lee

To get the calorie count this low, real food is replaced with **water, modified starch, and cellulose fiber** (wood pulp). It also contains DATEM and artificial sweeteners like sucralose or stevia extracts.

Avoid

🚫

Farmhouse Sourdough

Pepperidge Farm

Not real sourdough. It uses **commercial yeast** for a fast rise and adds vinegar for flavor, missing the gut benefits of fermentation. Contains **soybean oil** and **DATEM** (an emulsifier linked to gut inflammation).

Avoid

🚫

Sweet Rolls

King's Hawaiian

Essentially cake marketed as bread. A single roll contains **5g of added sugar** and a cocktail of additives including **sodium stearoyl lactylate**, **DATEM**, and preservatives.

Avoid

🚫

Classic White Bread

Hero Bread

Highly processed 'science bread.' Relies on **canola oil** and **resistant wheat starch** to mimic the texture of white bread while stripping out the nutrients found in whole foods.

Avoid

🚫

Sweet & Buttery Bread

Sola

Uses **erythritol** and **tagatose** to mask the taste of protein isolates and resistant starches. Also contains soybean oil and vital wheat gluten as primary structural ingredients.

Avoid

⚠️

Seeded Bread

Carbonaut

Better than some keto options but still relies heavily on **high oleic sunflower oil** and **modified cellulose**. It is a processed food product rather than a traditional whole grain loaf.

Use Caution

⚠️

White Bread Done Right

Dave's Killer Bread

While organic, it is still a refined white bread product. It contains **organic cane sugar** (2g per slice) and **canola oil**, making it less optimal than their sprouted whole grain options.

Use Caution

⚠️

Whole Grain Loaf

La Brea Bakery

Often found in the 'fresh' bakery area, but ingredient list reveals added **sugar and honey**. While cleaner than the bread aisle, it is not sprouted and still contains standard refined flour bases.

Use Caution

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Is Ezekiel Bread Actually Healthy?

TL;DR

🔑 Key Findings

The Short Answer

Why This Matters

What's Actually In Ezekiel Bread

What to Look For

The Best Options

The Bottom Line

FAQ

Is Ezekiel bread gluten-free?

Why is Ezekiel bread sold in the freezer?

Is Ezekiel bread good for weight loss?

How does it compare to Dave's Killer Bread?

🛒 Product Recommendations

📖 Related Research

Is Store-Bought Bread Bad for You?

What Are Dough Conditioners?

Is DATEM in Bread Safe?

More about Bread & Bakery

Search Crunchy

TL;DR

🔑 Key Findings

The Short Answer

Why This Matters

What's Actually In Ezekiel Bread

What to Look For

The Best Options

The Bottom Line

FAQ

Is Ezekiel bread gluten-free?

Why is Ezekiel bread sold in the freezer?

Is Ezekiel bread good for weight loss?

How does it compare to Dave's Killer Bread?

🛒 Product Recommendations

📖 Related Research

Is Store-Bought Bread Bad for You?

What Are Dough Conditioners?

Is DATEM in Bread Safe?

More about Bread & Bakery