Bread often suffers from bad public relations, but the truth is that it is a basic, comforting, and versatile food that can fit into a balanced diet. Now it turns out that a small and simple kitchen tip – one that almost anyone can apply – may make your slice of bread healthier, especially for the digestive system: Freezing.
Dietitians explained to the EatingWell website that freezing bread and then toasting it is not just a matter of convenience or preventing food waste – it is a move backed by scientific research, with benefits for the gut and for balancing blood sugar levels.
What happens to bread when you freeze it?
When bread is frozen and then reheated or toasted, a small chemical process occurs: The structure of the starches in the bread changes, and some of them become “resistant starch” – a type of dietary fiber that is not digested in the small intestine. Instead of breaking down quickly into glucose and raising blood sugar levels, the resistant starch continues to the large intestine, where it serves as food for the good bacteria in the microbiome – similar to prebiotics.
One of the main advantages of resistant starch is its positive effect on blood sugar balance. Because it is digested more slowly, it may lead to a more moderate and stable rise in blood sugar levels and prevent sharp “spikes” followed by energy crashes.
Studies have found that eating white bread that was frozen and then toasted led to a lower glycemic response compared to fresh bread. Toasting alone also showed a positive effect, but the combination of freezing and then toasting produced the best result. However, the researchers emphasize that these were studies in small groups, and more data are needed.
Not a magic solution, but effective
The benefits do not end with sugar. Resistant starch serves as a food source for beneficial gut bacteria, which digest it and produce short-chain fatty acids such as butyrate, propionate, and acetate.
Butyrate, for example, is the primary energy source for the cells of the colon lining and contributes to maintaining a strong and healthy gut barrier. Studies have even found that cooking and freezing processes increase the production of these acids and raise levels of bifidobacteria – probiotic bacteria associated with better health.
Freezing bread is an easy, inexpensive, and scientifically supported trick that can contribute to gut health and blood sugar balance – but it is not a magic solution. Health is determined by the overall picture: A balanced diet, fiber intake, vegetables and fruits, physical activity, and a healthy lifestyle.