There are many schools of thought around the nutritional value of carbs, and bread specifically. And while some carbs are obviously better for you than others (shoutout to sourdough), a UK-based doctor is claiming that a simple hack can make white bread healthier.
Some dietitians have long advised against eating white bread due to its additives, which can cause blood sugar spikes. But UK National Health Service surgeon and author Dr. Karan Raj says you can actually change the bread's makeup by freezing, thawing, and toasting a slice, The New York Post reports.
"If you take a slice of white bread and toast it, you end up lowering the Glycemic Index of the bread," Raj said in a now viral TikTok, which has amassed over 812,000 views. "This means it's broken down more slowly, causing a more gradual rise in blood sugar levels."
So...what's the science behind it? And does it actually work?
According to a study published in the National Library of Medicine, this process of freezing, defrosting, and toasting bread does, in fact, significantly lower blood glucose IAUC levels, which can lower the risk of diabetes and even contribute to weight loss.
Typically, white rice, potatoes, bagels, doughnuts, and other foods—including white bread—will otherwise cause those spikes.
"If you take a slice of white bread and then freeze it, and then defrost it and toast it again, you could lower the Glycemic Index of the bread by almost double," Raj said in the video. "This all happens because more retrograded starch is formed, and retrograded starch is a type of resistant starch which is beneficial for your gut health because it acts more like a fiber."
TikTok users were rightfully shook over the revelation. "Wait, frozen bread—r u saying as a diabetic I can eat bread again?" one user wrote. Another added, "This is the life advice I need!"
And while some were still skeptical, a third person argued that it was a happy medium at the very least. "People saying not to eat bread: two slices of toasted-frozen-toasted bread and no other processed sugar is better than craving it all day and making other bad food choices. Thank you Dr. K!!!"
This also isn't the first time we've heard information of the sort. An article published in The New York Times last year discussed how letting cooked pasta or rice cool down in the fridge can similarly change natural starches into resistant starches, which are linked to lower blood sugar, better gut health, and reduced cancer risk.
