TikTok Told Us That Freezing Your Bread Before Toasting It Makes It Lower Carb. Does This Have A Shred Of Truth?
Or should we say a crumb of truth? … You’re right. We shouldn’t.
by The Candidly Team
We know the title of this article wreaks of TikTok nonsense.
Another “hack” for how to eat bread without feeling like we’ve committed some heinous crime against our health.
We understand your hesitation. We too lived through the gilded age of no-carb propaganda and awful bacon breath induced by the Atkin’s Diet.
But we also have to acknowledge that food is chemistry. For example, many of those complex terms on ingredients lists are really just naturally occurring chemicals. And properties in food can change when that food is cooled or heated. Which brings us to our point - can freezing your bread before you eat it lower its carb content?
Short answer: not exactly. HOWEVER…
Can it lower its glycemic index?
Why, yes. It just might.
So what does this mean?
How it works:
Basically, there are two things that can happen when you freeze your bread before eating it.
1) Some of the starch in the bread converts into something called resistant starch. Resistant starch doesn’t just break down into sugar but rather passes through your system, feeding your gut bacteria which can support a healthy gut microbiome. Resistant starch has been linked to things like improved blood sugar and digestion along with lower cholesterol.
2) It may reduce the glycemic index (GI) of the bread. The glycemic index describes how fast a carbohydrate you eat will raise your blood sugar. Lower GI foods are less likely to spike your blood sugar and instead cause a slower glucose release which can help keep your energy up and make you feel fuller for longer, as opposed to crashing and craving. Other studies show toasting bread can also bring down bread’s GI.
How significant is this effect?
Now for the caveat. The 2008 study many people keep bringing up about the effects of freezing and toasting white bread showed that while freezing and defrosting fresh bread brought down its GI, this effect wasn’t significant for packaged bread. Toasting still seemed to bring down GI but not necessarily freezing. The study was also done on a very small sample size.
That said, finishing an entire loaf of bread before it expires or turns stiff is already a challenge, so why not freeze it? It may not be a miracle that turns your bread into broccoli, but the benefits of potentially consuming more resistant starch while making sure no bread you buy (or bake) goes to waste sounds like a relative win-win.
What bread is best?
No matter how you prep your bread, dieticians seem to agree that avoiding ultra-processed loaves that are full of additives is the way to go. Instead, choose whole grain or sprouted grain breads that are high in fiber and low on sugar. Seeds and nuts are a bonus. Ezekiel is a great brand.
Then, be sure to eat said bread with lots of satiating protein and not some sugary condiment that has zero nutrition and makes you want another meal in half an hour.
This article is for informational purposes only. It is not intended to be used in place of professional advice, medical treatment, or professional care in any way. This article is not intended to be and should not be a substitute for professional care, advice or treatment. Please consult with your physician or healthcare provider before changing any health regimen. This article is not intended to diagnose, treat, or prevent disease of any kind. Read our Terms & Conditions and Privacy Policy.
