For years, carbohydrates found in staples like bread, pasta, and rice have been widely blamed for contributing to weight gain, diabetes, and heart disease. However, a surprising kitchen hack could help mitigate these health risks, according to dietitians. Simply popping white bread into the freezer might reverse some of the negative effects associated with refined carbs.
The Problem with Refined Carbohydrates
White bread, along with pasta and rice, is packed with refined carbohydrates. These are carbs that have undergone ultra-processing, stripping out essential nutrients such as fiber. This lack of fiber means that white bread and similar refined grains pass through the digestive system rapidly, preventing feelings of fullness and leading to increased cravings in a shorter timeframe.
More critically, refined carbs trigger sharp spikes in blood sugar levels. This places stress on the pancreas, causing it to overproduce insulin. Over time, this can lead to insulin resistance and increase the risk of developing type 2 diabetes.
How Freezing Triggers a Healthier Change
Freezing bread initiates a chemical process known as retrogradation. This causes molecules within the starches to harden and become more resistant to digestion. The result is the formation of resistant starch, which behaves differently in the body compared to regular refined carbohydrates.
Resistant starch is not broken down into glucose, meaning it does not raise blood sugar levels. Instead, it functions similarly to fiber, promoting satiety and reducing overall food intake throughout the day. This can support weight management and help stabilise energy levels, preventing the sugar crashes often associated with high-carb meals.
Benefits Extend Beyond Bread
The advantages of this process are not limited to bread alone. Recent studies indicate that rice, pasta, and potatoes also develop resistant starch when they are cooked and then cooled. For instance, one 2022 study found that cooled and reheated rice led to a 30 percent lower rise in blood sugar compared to freshly cooked rice.
Avery Zenker, a registered dietitian and medical writer based in Canada, explained to HuffPost: 'Resistant starch slows the absorption of other carbohydrates into the blood. Because less of the carbohydrates in the food are absorbed, the impact on blood sugar is more blunted, reducing blood glucose and insulin spikes.'
Scientific Evidence and Recommendations
Research supports the health benefits of resistant starch. A 2024 study published in the journal Nature Metabolism found that participants who consumed resistant starch over eight weeks lost an average of six pounds more than those in a control group. The starch was also linked to reduced inflammation and lower insulin resistance, both factors that decrease diabetes risk.
Additionally, a small study in the European Journal of Clinical Medicine noted that toasting bread after freezing and defrosting resulted in a lower glucose response compared to bread that had not been frozen, likely due to increased resistant starch formation.
Experts recommend freezing bread for at least 12 to 24 hours to kickstart the retrogradation process, though it can remain fresh in the freezer for three to six months. Zenker added: 'Indirectly, resistant starch may impact satiety and blood sugar by increasing GLP-1 production in the gut.' GLP-1 is a hormone that weight loss medications like Ozempic and Wegovy mimic, known for reducing hunger and slowing digestion.
A Note of Caution
Despite these benefits, Zenker advises consuming refined carbohydrates in moderation and opting for whole grains whenever possible. She emphasised: 'It’s important to note that the benefit of resistant starch is small, so moderate portions still matter.' While freezing can enhance the health profile of white bread, it should not replace a balanced diet rich in whole foods.
In summary, this simple freezing technique offers a practical way to make everyday carbs healthier, potentially aiding in weight loss and reducing the risk of metabolic diseases.
