Does Freezing Bread Boost Health? Expert Answers

Numerous recent TikTok videos assert that freezing bread enhances its nutritional value. Some of these videos reference research supporting these assertions. However, is this dietary advice as reliable as influencers on social media platforms suggest?

The underlying science behind this concept is solid, albeit somewhat intricate. However, the actual health benefits may not be as substantial as they have been portrayed.

When baking bread, the oven heat and moisture in the dough cause the starch in the flour to expand and gelatinize, resulting in a soft, fluffy loaf. This process parallels the thickening of a sauce when flour is added and cooked.

These gelatinized starches are easier for our bodies to digest, making the sugars they contain more readily available to our cells. This especially applies to freshly baked starchy foods, particularly those low in fiber or made from finely milled flours, like white bread or potatoes.

Some evidence suggests that this quickly available glucose might lead to a temporary increase in insulin levels after eating. While insulin is essential for helping our cells utilize glucose for energy or store it for later use, excessive insulin levels could potentially increase feelings of hunger and contribute to weight gain.

Cooling Gelatinized Starches

However, when foods containing these gelatinized starches are cooled, the starches contract and become resistant starches. These resistant starches are more challenging for the enzymes in our digestive system to break down, making it harder for our cells to access the sugars they contain. Consequently, resistant starches are less likely to cause a rapid increase in blood sugar and insulin levels after consumption.

Factors such as the baking temperature of the bread and whether it is subsequently refrigerated or frozen influence the extent to which resistant starch forms. Freezing accelerates the contraction of the starches almost twice as much as refrigeration, leading to the formation of more resistant starch.

Moreover, freezing bread retains moisture, keeping it fresher and softer compared to refrigeration, where moisture loss can cause the bread to become stale and hard.

Is freezing bread a good idea?

A study with ten participants examined freezing and toasting white bread, comparing homemade and store-bought loaves. Freezing and thawing homemade bread reduced the blood sugar spike by 31% over two hours. Interestingly, toasting fresh bread also lowered the glucose rise by 25%.

This effect became more significant when homemade bread underwent freezing, thawing, and toasting, resulting in a 39% reduction in blood sugar response. This may help manage hunger, as glucose and insulin levels might not spike as much after eating frozen bread.

However, freezing before toasting didn’t improve the blood sugar response with store-bought white bread. This could be due to differences in ingredients or preparation methods between homemade and commercial bread, affecting resistant starch formation. Further research is necessary for a better understanding.

Freezing Bread and Blood Sugar

Recent research supports the idea that freezing bread has temporary effects on blood sugar levels, although studies have varied in size. While freezing bread may offer short-term benefits by lowering blood sugar levels after a meal, its long-term impact on health and disease risk, such as type 2 diabetes, remains uncertain.

Resistant starch, found in frozen bread and other chilled starchy foods like potatoes and pasta, provides nutrients to gut bacteria, promoting a healthy gut microbiome. This can enhance insulin sensitivity and support overall metabolic health by improving the body’s ability to use blood sugar efficiently for energy.

Resistant starch, found in foods like frozen bread, may offer additional metabolic benefits such as lowering cholesterol levels. This effect stems from gut bacteria producing short-chain fatty acids when fermenting resistant starches, potentially reducing the risk of heart disease.

Although these changes in metabolism may appear significant, their long-term impact on health is likely modest. However, freezing bread can still be beneficial by reducing food waste and providing some health advantages, albeit minor.

Read the original article on: Science Alert

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