It's widely acknowledged that white bread holds the title for being the least healthy bread option. However, one doctor is now suggesting a way to improve its nutritional profile.
NHS surgeon, Dr. Karan Rajan, recently shared a surprising tip with his 5.2 million followers. According to him, it all boils down to how you handle your dough. Taking to his TikTok account (@dr.karanr), he explained, "Toasting a slice of white bread can actually lower its Glycemic Index." He elaborated, "This results in a slower breakdown of carbohydrates, leading to a more gradual increase in blood sugar levels."
Dr. Rajan went on to propose an even more effective method: "Freezing a slice of white bread, then defrosting it before toasting, can potentially reduce its Glycemic Index by almost double."
The Glycemic Index (GI) is a measurement scale utilized to assess food items containing carbohydrates, as described by the NHS. It signifies the speed at which each food impacts blood sugar levels when consumed on its own.
White bread, potatoes, white rice, and sugary drinks are categorized as having a 'high GI', as they are quickly metabolized in the body, causing a sharp increase in blood glucose levels. Conversely, fruits, vegetables, and wholegrain foods are classified as having a 'low GI' and are often recommended for maintaining a well-rounded diet.
Expanding on his technique, Dr. Rajan elaborated, "This phenomenon occurs due to the formation of more retrograded starch. Retrograded starch is a type of resistant starch that is advantageous for gut health, as it functions similarly to dietary fiber." He provided an analogy, stating, "For instance, consuming green, unripe bananas could yield approximately 20 times more resistant starch compared to ripe, yellow bananas."
"The heightened resistant starch content found in green bananas not only promotes gut health but also enhances satiety, prolonging the feeling of fullness."
Dr. Rajan's suggestion has sparked numerous bewildered comments, with numerous users expressing eagerness to experiment with the bread hack themselves. "I routinely freeze my bread for toasting to avoid waste. I never realized it could be beneficial," one user shared, while another added, "This is great news! I'm a toast enthusiast."
However, if your goal is to opt for significantly healthier bread options, dietitian Lina Valente suggests sticking to whole-wheat, sprouted-grain, and seeded loaves. In a post on EatingWell, she explained, "Whole grains provide fiber and essential vitamins and minerals. Additionally, whole grains are less likely to cause spikes in blood sugar levels (owing to the fiber content) and can offer prolonged satiety, as fiber takes longer to digest."
Sourdough pizza enthusiasts can also take solace, as this particular fare offers its own benefits for gut health due to its rich supply of "good bacteria." When consumed, it can aid in digestion while complementing the microbiomes in our stomachs.