Why Ezekiel Bread Is a Top Healthy Bread Pick—Dietitians Share Their Reasons

Despite bread's often negative reputation, particularly gluten-containing varieties, this pantry essential boasts numerous underappreciated health advantages—depending on the brand and ingredients, naturally.

Ezekiel bread stands out as one of the healthiest bread choices available, owing to its robust ingredients and unique preparation method. But what exactly makes Ezekiel bread so nutritious and different from other bread varieties on store shelves? Here’s a comprehensive guide to Food for Life's Ezekiel bread.

What Is Ezekiel Bread?

Ezekiel 4:9 bread is part of a diverse product range by Food for Life. The company states that this bread is “inspired by the biblical verse Ezekiel 4:9, designed to deliver unparalleled wholesome nutrition and pure, delightful flavors.” The referenced Bible verse (King James Version) says: "Take also unto thee wheat, and barley, and beans, and lentils and millet, and spelt and put them in one vessel…"

“Unlike conventional breads made from milled flour, Ezekiel bread is created by blending six sprouted grains and legumes—barley, lentils, millet, soybeans, spelt, and wheat—along with yeast, filtered water, wheat gluten, and sea salt to form a loaf,” explains registered dietitian Kelli Davenport, MS, RD, LDN. “It’s baked at a low temperature to retain the natural fiber and nutrients often lost in higher-temperature baking processes used for flour-based breads.”

Other Ezekiel Products

The Ezekiel 4:9 line extends beyond bread, offering 100% sprouted whole grain items such as cereals, buns, muffins, pasta, tortillas, and more, all featuring the same six grains and legumes. Food for Life also provides varieties like Ezekiel sesame, flax, cinnamon raisin, and low-sodium loaves and muffins.

“For those aiming to reduce their intake of highly processed foods such as white bread, Ezekiel breads are an excellent choice—they contain no preservatives, added sugars, or shortenings, and use sea salt instead of table salt,” Davenport notes. She adds, “Sea salt is derived from evaporated seawater and undergoes minimal processing, potentially retaining beneficial trace minerals absent in table salt.” 

Ezekiel Bread Nutrition

“A single slice of the sprouted grains loaf provides significant amounts of fiber, manganese, selenium, zinc, magnesium, phosphorus, iron, plant compounds, and B vitamins, including niacin, folate, thiamin, and riboflavin,” Davenport explains. Below is the nutritional breakdown for one serving (one slice) of Ezekiel bread, as provided by Food for Life.

• Calories - 80 kcal
• Fat - 0.5 grams
• Carbohydrates - 15 grams
• Fiber - 3 grams (11% of your recommended daily value or DV)
• Protein - 5 grams
• Sodium - 75 milligrams
• Calcium - 9 milligrams
• Iron - 1 milligram (6% DV)
• Potassium - 81 milligrams (2% DV)
• Magnesium - 26 milligrams (6% DV)
• Zinc - 1 milligram (10% DV)

Ezekiel Bread Health Benefits

Ezekiel bread stands out as a nutrient-dense whole-grain choice, packed with both macro- and micronutrients. This section highlights the classic Ezekiel 4:9 Original Flourless Sprouted Bread, the inaugural Ezekiel loaf from Food for Life.

The unique blend of six grains and legumes in this bread creates a complete protein, containing all nine essential amino acids—a rarity in plant-based foods. Below are some of the key health benefits supported by the nutrients found in Ezekiel bread.

Promotes Nutrient Absorption

Beyond its distinctive grain and legume mix, Ezekiel bread is characterized by its use of sprouted grains. Sprouting, or germination, involves keeping grains in warm, moist conditions to stimulate shoot growth. Once sprouted, these grains are incorporated into various baked goods.

Sprouting enhances nutrient bioavailability, particularly for B vitamins. Additionally, it aids nutrient absorption by breaking down anti-nutrients, compounds that hinder the uptake of essential minerals like iron and calcium.

Slows Digestion and Boosts Metabolic Health

The combination of fiber and protein in Ezekiel bread helps slow digestion, promoting a feeling of fullness and supporting improved metabolic health. Slower digestion results in a moderated blood sugar response, preventing sharp spikes and drops in sugar levels after meals.

This controlled blood sugar response is far more beneficial compared to the body's reaction after consuming refined carbohydrates like white bread, which lacks comparable fiber and protein. This contributes to better blood sugar regulation and more consistent energy levels—advantages that benefit everyone, regardless of whether they have metabolic health issues such as type 2 diabetes.

Supports Gut Health

While Ezekiel bread contains wheat and is not gluten-free, it offers several gut-friendly qualities. The soluble fiber in Ezekiel bread functions as a prebiotic in the gut microbiome, essentially nourishing the beneficial bacteria in the gut. This plays a crucial role in maintaining overall gut health.

Additionally, both soluble and insoluble fiber promote digestive regularity, helping to prevent common issues such as constipation and diarrhea. Furthermore, the sprouting process reduces gluten content and enhances overall digestibility.

Boosts a Healthy Immune System

The gut-friendly benefits of Ezekiel bread also contribute to immune health, as the microbiome plays a significant role in the body's immune response. Additionally, the selenium, zinc, and plant compounds in this bread serve as antioxidants, reducing inflammation and neutralizing harmful oxidative compounds like free radicals.

Facilitates Growth and Repair

This nutrient-rich bread is packed with essential vitamins and minerals that aid in growth and repair, including B vitamins, magnesium, phosphorus, manganese, and iron. B vitamins support cell growth and function, as well as healthy neural tube development in infants. Davenport notes that “magnesium and phosphorus play vital roles in bodily functions, including the development of strong bones and teeth.”

“Manganese plays a crucial role in forming connective tissue, bones, blood clotting factors, and reproductive hormones,” Davenport explains. Iron, on the other hand, is essential for red blood cell production, which ensures proper cell oxygenation and supports growth and repair throughout the body.

Storing and Enjoying Ezekiel Bread

Ezekiel bread is widely accessible today, available in most grocery stores nationwide and online. However, you might not spot it in the regular bread aisle. Since it’s free of preservatives, it’s typically found in the freezer section.

At home, an Ezekiel loaf can last up to a year in the freezer, two weeks in the fridge, or about five days at room temperature. It’s versatile enough to use in any recipe requiring sliced bread, from sandwiches and French toast to Panzanella, stuffing, tuna melts, meatballs, or simply as toast—the possibilities are endless.