Understanding the Negative Effects of Bread on Our Health
The consumption of bread can lead to various health problems, primarily due to the high levels of sugar and carbohydrates found in most bread. When we eat bread, our bodies convert the carbohydrates into glucose, which spikes up our glucose levels and insulin. This can lead to insulin resistance, pre-diabetes, or even diabetes. Moreover, the majority of breads in the world are generally made up of flour, salt, sugar, yeast, and water, which can further exacerbate the negative effects of bread on our health.
White bread and refined white bread, in particular, are the most common types of bread that people consume. These types of bread are high in carbohydrates and have a high glycemic index, which means that the sugars in the bread are quickly converted into our cells, spiking up our glucose and insulin levels. This can lead to various health problems, including diabetes, obesity, heart disease, clogging of arteries, autoimmune deficiency, and fatty liver.
Resistant Starches and their Benefits
In many of his videos, Dr. Alan Mandell, a renowned chiropractor and health expert, has discussed the benefits of resistant starches. Resistant starches are a type of starch that is not digestible by the enzymes in our body, particularly in the small intestines. Instead, it makes its way to the large intestine within the colon and becomes like a soluble fiber, like a prebiotic that feeds our probiotic.
As the good bacteria within our gut starts to break down this resistant starch, the body starts to form short-chain fatty acids, primarily butyric acid, which has major anti-inflammatory properties. It helps those colonoscites, the cells within the colon, to prevent colon cancer. It also makes its way into the bloodstream, working as an anti-inflammatory to help all the other organs, tissues, and glands.
Some types of bread, particularly those made with whole grains or containing seeds and nuts, may have higher levels of resistant starch than white bread. Additionally, bread that is allowed to cool after baking and then reheated may contain higher levels of resistant starch due to retrogradation, a process in which the starch molecules crystallize and become less digestible.
How Freezing and Toasting Affect the Glycemic Response of White Bread
Dr. Mandell refers to a research study published on PubMed that investigated the effect of freezing and toasting on the glycemic response of white bread. The study showed that there were four different ways in which white bread could be consumed: fresh bread, toasted fresh bread, frozen fresh bread, and frozen bread toasted after being frozen. The study found that the glycemic index of the bread was impacted differently by each of these methods of consumption.
Fresh Bread:
The first method of consuming white bread is in its fresh form. Fresh bread has the highest glycemic index, which means that the sugars in the bread are quickly converted into glucose and insulin in the body. This can cause a rapid rise in blood sugar levels, which can be harmful to those with diabetes or other health conditions.
Toasted Fresh Bread:
The second method of consuming white bread is toasting it. The study showed that toasting fresh bread lowered its glycemic index. This means that the sugars in the bread are converted more slowly into glucose and insulin in the body. Toasting the bread can also improve its taste and texture, making it more appealing to some consumers.
Frozen Fresh Bread:
The third method of consuming white bread is freezing it and then eating it. The study found that freezing fresh bread lowered its glycemic index by 31. This means that the sugars in the bread are converted even more slowly into glucose and insulin in the body. Freezing bread can also help to preserve it for longer periods of time, reducing food waste and saving money.
Frozen Bread Toasted after Being Frozen:
The fourth method of consuming white bread is freezing it and then toasting it after it has been frozen. The study found that this method had the most significant impact on lowering the glycemic index of white bread. This means that the sugars in the bread are converted the most slowly into glucose and insulin in the body. This method of consumption can help to reduce the risk of health problems associated with high blood sugar levels.
Other Types of Bread:
Dr. Mandell notes that the study was primarily done on white bread. However, he suggests that the same concept of glycemic response could apply to other types of bread that contain starch. Some of the healthiest bread options include sprouted whole grains, sourdough, 100% whole wheat, oat bread, flax bread, 100% sprouted rye bread, and healthy gluten-free bread. These bread options are higher in fiber and nutrients, and lower in refined flour and sugar.
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Implications for Health:
Dr. Mandell highlights the importance of reducing the consumption of white bread and other high glycemic index foods. These foods can cause a rapid rise in blood sugar levels, which can lead to a host of health problems, including obesity, diabetes, and heart disease. By freezing and toasting white bread, consumers can significantly lower its glycemic index, making it a healthier option.
Conclusion: How to reduce the Negative Effects of Bread
Bread, a centuries-old staple food, is a convenient source of energy. However, most bread today contains refined flour, sugar, salt, yeast, and water, which can harm health. High sugar and carbohydrate levels in bread lead to several health issues like obesity, diabetes, heart disease, and fatty liver. Reducing high glycemic index food like white bread is vital for a healthy lifestyle. Freezing and toasting white bread can lower its glycemic index. Healthy bread options like sourdough, 100% whole wheat, and sprouted whole grains are rich in fiber and nutrients, making them healthier choices. Being mindful of bread type and consumption methods can significantly impact our health and well-being.