Is Pumpernickel Bread Healthy? (2024)

No Reuben sandwich would be complete without two dark slices of pumpernickel bread. We often sleep on pumpernickel as a bread option, but this dark loaf is delicious and nutritious, and one that’s worth getting to know better. Here’s everything to know about pumpernickel bread, from what it actually is, whether it’s a healthy bread choice, and delicious ways to eat it.

What Is Pumpernickel Bread?

Pumpernickel bread is dark brown bread classically made using a pumpernickel flour of whole rye berries. However, sometimes a mix of rye, whole wheat, and even white flour is used. The dough is often fermented with a culture of bacteria and yeast known as a sourdough starter.

Originating in Germany, pumpernickel’s name is anything but orthodox. According to the Merriam-Webster dictionary, “pumpern” means to break wind or pass gas, and “Nickel” was the name of a goblin known throughout the region in the mid 1700s. This name stemmed from the difficult-to-digest nature of pumpernickel, likely related to its dense texture.

But don’t worry, the digestibility of pumpernickel has likely increased since that time due to the strides made in bread fermentation.

One of the unique aspects of this historical European bread is that it is baked slowly, sometimes for up to 24 hours, at a low temperature. This long bake results in something called the Maillard reaction—a chemical reaction betweens the amino acids and sugars naturally found in pumpernickel dough to produce the deep, rich dark color this bread is known for. It also produces a complex, chocolate-y, almost coffee-like flavor complimented by its signature tanginess imparted by the fermentation process.

Types of Pumpernickel Bread

There are generally two types or styles of pumpernickel: European and North American. The European style typically utilizes the slow-bake method, whereas North American pumpernickel is often baked faster and at a higher temperature. This means that North American loaves often achieve their dark color from ingredients like molasses, cocoa, or coffee. Also, North American pumpernickel is sometimes leavened with dry active baker’s yeast as opposed to sourdough starter.

Is Pumpernickel Bread Different From Rye Bread?

But given that this bread contains rye kernels and flour, you might be wondering how pumpernickel is different from rye bread. The main difference is that the two breads are made from different parts of the rye grain. Pumpernickel typically utilizes whole grain rye flour and berries, meaning that it contains all three grain layers: bran, germ, and endosperm.

Rye bread is often made with refined flour containing only the endosperm of the grain, while the bran and germ are stripped away. Pumpernickel is often considered a bit healthier, more nutrient-dense bread option compared to many rye varieties (since the bran and germ provide some great fiber, protein, and micronutrients).

Is Pumpernickel Bread Healthy?

Pumpernickel offers quite a few nutritious benefits, particularly when it’s made from whole grain rye flour and/or whole wheat flour (yielding a fully whole grain product).

A pumpernickel loaf will boast even more benefits if it’s been fermented and made with sprouted grains—this increases digestibility, especially for those more sensitive to gluten (pumpernickel bread does contain wheat). Whole grain pumpernickel can be rich in fiber, selenium, phosphorus, copper, plant compounds, and B vitamins thiamin, folate, and riboflavin—a host of nutrients that support the following healthy benefits.

Immune Health

The selenium, copper, and plant compounds, like lignans, found in pumpernickel all act as antioxidants in the body, which help reduce inflammation and fight off disease-causing free radical molecules. In fact, lignans have been linked to reduced risk for chronic disease like cancer, osteoporosis, and heart disease. Beyond these nutrients, as a prebiotic, the soluble fiber in this rich, dark bread feeds the healthy bacteria in our gut microbiome. The health of the microbiome has proven to be closely tied to the overall immune response in the body, furthering the ways in which this brown bread can help us to stay healthy.

Gut Health and Digestion

Gut health is also deeply tied to the balance and functioning of the intestinal microbiome, helping to combat nagging issues like bloating and digestive health. Plus, the dual fiber power of pumpernickel’s soluble and insoluble fiber works to maintain digestive regularity through preventing common concerns like constipation and diarrhea.

Heart Health

The fiber in pumpernickel bread is also to thank for its heart-supporting benefits. Soluble fiber can actually bind to dietary cholesterol in the small intestine, carrying it out of the body when we go to the bathroom. Otherwise, excessive amounts of dietary cholesterol circulating throughout the bloodstream over long periods of time can predispose us to conditions that contribute to heart disease like atherosclerosis, or plaque build-up on the arteries.

Metabolic Health

Pumpernickel’s fiber supports metabolic health, too. Fiber slows digestion to help the body to better manage the blood sugar response associated with carbohydrate-rich foods, like bread. What results is a more gradual rise and fall of blood sugars throughout the digestive process.

This is important for everyone, but it’s a significant benefit for those with metabolic concerns like type 2 diabetes. In fact, one randomized control trial from 2013 found that pumpernickel bread intake was associated with lower peak glucose levels compared to other common types of bread, including white and other whole grain breads. This response also yields more stable energy levels for anyone enjoying a fiber-rich slice of pumpernickel.

Growth and Repair

The B vitamins found in this brown bread, including folate, thiamin, and riboflavin, also aid in healthy growth and repair throughout the body. These B vitamins play an integral role in the formation and maintenance of skin and nervous system health.

Tips for Buying the Healthiest Pumpernickel Bread

Look for ingredients like “whole grains” or “whole grain flours.”

When shopping for the most nutritious pumpernickel loaf, the ingredients list will be your best source of info. If the bread is made with whole grains, you’ll see that some version of “whole grain flour” is the first ingredient (the word “whole” is key!)—and that there’s no mention of “refined flours,” including starches, on the list.

Check the added sugar content.

You may also want to check to see what the sweetener situation is. The inclusion of sweeteners, like molasses, for example, can bump up the added sugar content in a loaf—something to note if you’re trying to reduce your added sugar intake. Ideally, one slice of pumpernickel bread should have 5 grams or less of added sugars—the fewer the better. And, if you’re lucky enough to shop for artisan breads, the denser and heavier the pumpernickel loaf, the more fiber it’s likely to contain.

Pumpernickel Ideas

Once you have your loaf of choice at home, there are endless ways to enjoy it. There’s always the classic Reuben sandwich stuffed with corned beef, Swiss cheese, sauerkraut, and Russian dressing. But this brown bread also pairs so beautifully with smoked salmon, creamy spreads, aged cheeses, hummus, and piles of veggies. You can even dice your pumpernickel loaf for croutons, the base of a sophisticated panzanella salad, or your favorite stuffing recipe.