Eat bread. This is the reason…
Bread often denounces blood sugar spikes, stubborn weight gain, common carbohydrate overload and gets bad rap. But here’s the good news. Not all bread is made equally, and the way it is stored can make an amazing difference. That sourdough bread in your freezer? It can be healthier than freshly baked slices.
The secret lies in what is called resistant starch. And yes, frozen and toasting bread will help boost it.
Anyway, what is resistant starch?
Resistant starch is a type of carbohydrate that resists digestion in the small intestine. Instead of quickly breaking down into glucose (sugar), it travels to the large intestine, where it ferments and supplies beneficial intestinal bacteria. Its fermentation process offers a handful of powerful health benefits including:
Improved insulin sensitivity Reduced post-meal glucose response supports a diverse and thriving gut microbiota
Think of resistant starch as slow burning carbohydrates that help your metabolism and intestines, not as fast-burning sugar bombs.
Freezing (and reheating) methods increase resistant starch
A registered dietitian at Avery Zenker’s MyHealthTeam explains: “The increase in the resistant starch content of cooled or frozen bread is due to a retrograde process. When starches like flour are cooked in water, they become gelatinized and digestible. This is more difficult for the body to digest and absorb. Therefore, the less carbohydrates the bread reduces its effect on blood sugar levels and effectively improves the glycemic effect of the bread.
Following the retrograde process, the bread is toasted or reheated to maximize these glycemic effects. Its reheated slices end with a more resistant starch that is freshly baked and a lower blood sugar impact that is freshly baked. This is a result of this process, when you freeze bread and toast, your body changes to sugar slower.
So, if you’re skipping toast to stabilize your blood sugar levels, you might want to get it back with some creative tweaks.
Why Sourdough is its own game changer
Some types of bread offer the advantage of starch resistance, but if you are going to freeze it, consider prioritizing sourdough bread.
Sourdough is created through natural fermentation and produces acids such as lactic acid and acetic acid, which increases the nutritional level of the legs, resulting in a lower bread pH. Not only does this slow down stomach content, but “accumulation of carbohydrates helps slow down absorption into the bloodstream and reduces the blood sugar effect of bread,” says Zenker.
“The fermentation process also helps break down some of the fructan, a type of sugar in wheat. Fructan is a type of FODMAP, a fermentable carbohydrate that causes digestive symptoms in people who have digested when consumed in excess, such as those with irritable bowel syndrome (IBS).
It also may increase the bioavailability of sourdough bread nutrients. Wheat contains phytic acid, which can bind to essential minerals such as iron, zinc and magnesium, preventing absorption by the body. The fermentation process of sourdough bread can break down some of these plants and make the mineral more accessible to the digestive tract. ”
Freeze and toast the sourdough combines two digestively friendly hacks: fermentation + resistant starch. It means better blood sugar regulation, less bloating, and more stable energy.
Not all breads are equal
However, don’t expect a miracle by throwing bread into the freezer without first looking at the label. Like other foods, some breads are far better options than others in terms of nutritional value and starch structure. Many commercially baked breads have previously been frozen. Therefore, refreezing at home can result in significantly less benefits from resistant starch. On the other hand, homemade or bakery breads made with minimal additives are more likely to have a greater effect.
“This is because many commercially available breads contain ingredients such as emulsifiers, conditioners, and preservatives to prevent the bread from getting old. This also prevents the reflux process and formation of resistant starch,” explains Zenker. “Some examples that may appear in the ingredient list include monoglycerides and diglycerides, alpha amylases, or sodium stearoylate. In contrast, breads made with several ingredients such as wheat flour, yeast, water, and salts offer less barriers to resistant starch formation.”
Not all types of bread are made equally, so you should look for something that supports resistant starch and overall health. Your best bet is to check the nutrition labels and ingredient list first and keep these tips in mind.
Please select these:
Naturally fermented sourdough 100% whole grain bread germinated grain bread containing high fiber content, oats, or rye (such as Ezekiel bread).
Please note these:
Ultra-processed white bread High sugar sandwich bread, bagels, brioche rich or “soft” bread packed with preservatives and additives
(Pro tip: If you have a shelf stable for a few weeks and have more than 15 ingredients, you probably won’t be giving your body any benefits.
Maximize the benefits of bread
“The resistant starch content starts to increase when the bread starts to cool,” says Zenker. “The length of time the bread is frozen does not appear to have a significant effect on the amount of resistant starch formed. One study found that the amount of resistant starch in the bread is minimally frozen for 3, 5 or 7 days.
Want to make the most of frozen bread? Here are some tips to try:
Slice before freezing: If you have unsliced bread, slice it before throwing it in the freezer. Grasp individual slices and toast is much easier than thawing the whole bread first. Always reheat or toast after freezing. Reheating the bread after freezing will help maintain the benefits of resistant starch. Pair bread with heartfelt benefits: Topped with healthy fats (such as avocado or almond butter) or protein (such as eggs or cottage cheese) to reduce blood sugar spikes and maximize nutritional benefits. Taste guilt: Bread can become an absolute part of a healthy diet when eaten intentionally. Instead of feeling guilty about eating carbohydrates, take advantage of your opportunity to manage healthy blood sugar levels.
Pan doesn’t have to be an enemy. In fact, the right bread, proper preparation and the magic of a small freezer makes it a tool for metabolic health, improved digestion and greater satisfaction.
So go ahead: freeze it, toast, love it. Your body, and your taste buds, will become more stable, energized and nourished.
