I see this question all the time in my Sourdough Group.

Sourdough is only healthy when fermented for a long period. I have a loaf in my fridge waiting to be baked that’s 7 days old. I’m going to bake it tomorrow. 10 days is as long as I would ever push it, and I would check carefully for spotting or mold before baking at 10 days, but the longer it ferments the more sugar reduces and the glycemic index goes down significantly. This is why most diabetics can eat sourdough, if it’s truly soured.

I’m going to have some here and there but it’s very hard to calculate calories and sugars etc, bc honestly… you don’t really know. It’s a guessing game. But if you want it to be its healthiest version I suggest at least 5 days cold retard. Yes, that’s what it’s called. It’s not a typo.

Hope that helps someone. Baking it right away is really good, but it doesn’t have the prebiotics or the lowered glucose.

✌🏼♥️