Health experts are encouraging people to take one crucial step before toasting their bread to make it significantly better for gut health. Whilst many shoppers might overlook reduced bread nearing its sell-by date in supermarkets, specialists are now saying we should be doing quite the opposite.
Research published in the European Journal of Clinical Nutrition by P Burton and H J Lightowler discovered that freezing bread prior to toasting offers substantial benefits for digestive health and blood sugar levels. Following the freezing of white bread, researchers observed lower IAUC [Incremental Area Under the Curve] blood glucose readings when compared to fresh white bread.
For the research, scientists examined both shop-bought commercial bread and homemade white bread using 10 participants, comprising three males and seven females ranging in age from 22 to 59.
The findings revealed a remarkable 39.4% decrease in the measurement when homemade white bread was toasted after being frozen and thawed. Meanwhile, the identical procedure applied to commercial white bread resulted in a 26.1% reduction.
Abbey Sharp, who shares content on TikTok under the handle @abbeyskitchen, broke down the research findings for her one million followers.
She explained: “This is one of the most underrated hacks, and is a food science effect called retrogradation. Retrogradation occurs when starchy foods like rice, pasta, bread or potatoes are cooled and the high glycaemic index starch molecules get rearranged into a fibre called resistant starch.”
Abbey revealed that resistant starch evades our digestive system, yet serves as nourishment for our gut microbes.
She added: “So when we look at research on bread specifically we have seen that freezing and then defrosting bread reduces the glycaemic response by 30%, while freezing, thawing and then toasting reduced it by 40%. “So this is your sign to buy that discounted bread that is about to expire, put it in the freezer and then defrost slices as needed by popping them directly into the toaster.
“It is a money saving hack that is also great for your blood sugars and your gut.” Those commenting discussed their own practices of freezing starchy foods including rice, bread and potatoes.
One reader stated: “As a type 2 diabetic- i meal prep meals with rice and they don’t spike my BS they way they do if I eat them fresh.”
Someone else remarked: “I’ve been freezing bread for yearssss to save money. I’m glad it’s a little hack for your health too.”
A third claimed: “This is true, as a type 1 diabetic I need to take less insulin for pasta when it’s reheated.”