Is Pumpernickel Bread Good for You? Here Are Its Top Health Benefits

Pumpernickel bread is a rich, dark brown variety traditionally made from pumpernickel flour, which is derived from whole rye berries. Occasionally, a blend of rye, whole wheat, and even white flour is used, and the dough is commonly fermented with a combination of yeast and bacteria known as a sourdough starter.

No Reuben sandwich is truly complete without the robust flavor of two slices of pumpernickel bread. Often overlooked as a bread option, this dark and flavorful loaf is not only delicious but also a healthy choice. Here's everything you need to know about pumpernickel bread, including its origins and top health benefits.

What Exactly Is Pumpernickel Bread?

Hailing from Germany, pumpernickel’s name is quite unique. ‘Pumpern’ translates to breaking wind or passing gas, while ‘Nickel’ refers to a mischievous goblin character popular in the region during the mid-1700s. So, it’s essentially named after a gas-passing goblin.

The name pumpernickel likely originated due to its hard-to-digest nature, possibly due to its dense texture. However, rest assured, the digestibility of pumpernickel has likely improved over time thanks to advances in bread fermentation techniques.

How It's Baked

One of the distinctive features of this traditional European bread is its slow baking process, sometimes lasting up to 24 hours at a low temperature. This extended baking time triggers the Maillard reaction—a chemical reaction between the natural amino acids and sugars in pumpernickel dough.

This baking process gives the bread its characteristic dark color and produces a rich, complex flavor, with hints of chocolate and coffee, along with a tangy kick from the fermentation process.

Types of Pumpernickel Bread

Pumpernickel generally comes in two styles: European and North American. The European version is traditionally slow-baked, while North American pumpernickel is often baked at a higher temperature and faster.

In North America, pumpernickel loaves often gain their deep color from ingredients like molasses, cocoa, or coffee. Additionally, these loaves may be leavened with dry active baker’s yeast instead of the traditional sourdough starter.

Whole Grain & Fermented Types

Pumpernickel bread is at its healthiest when made with whole grains and fermented. Look for ‘whole grain flour’ as the primary ingredient (the word ‘whole’ is crucial!), and avoid breads that list ‘refined flours,’ including starches.

Fermented pumpernickel will typically be labeled with terms like ‘naturally fermented’ or ‘sourdough.’ If you’re lucky enough to find artisan loaves, the denser and heavier the bread, the more fiber it likely contains.

Pumpernickel Nutrition Facts

Whole grain pumpernickel is packed with fiber, selenium, phosphorus, copper, plant compounds, and B vitamins like thiamin, folate, and riboflavin—offering a variety of nutrients that contribute to several health benefits. Here’s what one slice of pumpernickel contains:

Top Health Benefits of Pumpernickel Bread

Pumpernickel provides several health advantages, especially when made from whole grain rye flour and/or whole wheat flour, resulting in a fully whole grain product. Here’s how enjoying this bread can benefit your health.

Boosts Immune System

Pumpernickel contains antioxidants like selenium, copper, and plant compounds such as lignans, all of which help support the immune system by fighting inflammation and neutralizing harmful free radicals. In fact, lignans have been associated with a lower risk of chronic conditions like osteoporosis and heart disease.

Improves Gut Health

Pumpernickel bread offers the most digestive benefits when it’s made with sprouted grains and fermented. This enhances its digestibility, which is especially helpful for those who are more sensitive to gluten (note that pumpernickel does contain wheat).

In addition to its rich nutrient profile, pumpernickel's soluble fiber acts as a prebiotic, nourishing the healthy bacteria in our gut microbiome. A balanced microbiome is closely linked to a strong immune response, showcasing yet another way this hearty bread can support our overall health.

Consuming more fiber to improve gut health also plays a significant role in balancing and optimizing the intestinal microbiome, which helps alleviate common issues like bloating. Furthermore, pumpernickel's combination of soluble and insoluble fiber helps maintain digestive regularity, preventing problems such as constipation and diarrhea.

Supports Heart Health

The fiber in pumpernickel is also credited with promoting heart health. Soluble fiber binds to dietary cholesterol in the small intestine, aiding in its elimination from the body when we pass waste.

Excessive levels of dietary cholesterol circulating in the bloodstream over extended periods can increase the risk of heart disease, contributing to conditions like atherosclerosis or the buildup of plaque in the arteries.

Enhances Metabolic Health

Pumpernickel’s fiber also helps improve metabolic health. It slows down digestion, allowing the body to better control blood sugar responses triggered by carbohydrate-heavy foods like bread, leading to a more gradual increase and decrease in blood sugar levels during digestion.

The fiber content in pumpernickel is beneficial for everyone, but it holds particular significance for individuals with metabolic issues such as type 2 diabetes. A randomized control trial found that eating pumpernickel bread resulted in lower peak glucose levels compared to other bread types, including white and whole grain varieties.

This controlled blood sugar response also provides more consistent energy levels for anyone enjoying a slice of fiber-packed pumpernickel bread.

Promotes Growth and Repair

The B vitamins in pumpernickel bread, including folate, thiamin, and riboflavin, support healthy growth and repair throughout the body. These vitamins are essential for maintaining skin and nervous system health.

Frequently Asked Questions

• Does pumpernickel bread have a high sugar content?

  The sugar content in pumpernickel bread depends on the ingredients. Check the label to see what sweetener is used before purchasing. Ingredients like molasses can increase the added sugar content, which is important to consider if you’re monitoring your added sugar intake. Ideally, aim for no more than 5 grams of added sugars per slice—less is better.

• Are rye and pumpernickel bread the same thing?

  The primary difference between rye and pumpernickel is that they are made from different parts of the rye grain. Rye bread is typically made from refined flour that contains only the endosperm of the grain, with the bran and germ removed.

  Pumpernickel, on the other hand, uses whole grain rye flour and berries, preserving all three layers of the grain: bran, germ, and endosperm. As a result, pumpernickel is often considered a healthier, more nutrient-dense bread choice, providing extra fiber, protein, and micronutrients from the bran and germ.

• What can you make with pumpernickel bread?

  Aside from the classic Reuben sandwich with corned beef, Swiss cheese, sauerkraut, and Russian dressing, pumpernickel pairs wonderfully with smoked salmon, creamy spreads, aged cheeses, hummus, and plenty of fresh vegetables. You can also cube it for croutons, use it as the base for a refined panzanella salad, or in your favorite stuffing recipe.