Freezing white bread before toasting it could reduce its impact on blood sugar and help with weight loss, according to a BBC One programme. The show 'The Truth About...' revealed that freezing bread converts some of its starch into resistant starch, which is harder for the body to digest and thus provides fewer calories.
Resistant starch feeds gut bacteria rather than being absorbed in the small intestine, meaning the body takes only about half the calories from it compared to regular starch. This process also applies to other carbs like pasta, rice, and potatoes, which can be cooked, cooled, and reheated to increase resistant starch content.
The programme also highlighted a simple cracker test to determine how well an individual processes carbs. Chewing a plain cracker and noting how quickly it tastes sweet can indicate enzyme levels that break down starch. If the taste changes within 30 seconds, carb processing is efficient; if not, a lower-carb diet may be advisable.
Switching from mass-produced white bread to rye bread is recommended, as rye contains wholegrains with resistant starch that reaches the large intestine. However, consumers should check sugar content, as some brands add sugar to mask bitterness.
Experts note that refined carbs contribute to rising type 2 diabetes rates, with over 3.5 million people affected in the UK. A low-carb diet can help reverse the condition, and increasing resistant starch intake may reduce bowel cancer risk by up to 30%.
