Experts make a SHOCKING discovery about eating stale bread – yes, there are real benefits to it!
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The food experts have spoken! And apparently, the different ways you store and cook bread lead to a shift in its chemical structure, which in turn also changes how it impacts your health.
This happens as the glycaemic response of bread (or the speed at which starches break down to sugars) varies depending on whether it’s fresh, frozen, or toasted. This follows on from a 2008 study made by Oxford Brookes University.
So, if you’re keen to know, we’ve got you covered with a quick breakdown.
1. When bread is frozen
If you typically leave a loaf of bread in the fridge in hopes to preserve its quality, Dr Thondre explained that the structure of its starch is broken down by the freezing process, making it more resistant to digestion as it’s harder for digestive enzymes in the mouth and gut to break it down.
“Even when the bread is defrosted, those starches cannot return to their original state. In fact, they become even less digestible,” she adds.
Image Credit: Reviewed
But for some people, this may be beneficial as the higher proportion of ‘resistant’ starch means that the previously frozen bread is digested more slowly by the body, causing a gentler blood sugar spike than regular, fresh bread — and even possibly reducing the risk of type 2 diabetes.
“The resistant starch means fewer calories are absorbed by your body and therefore, more are available for your microbiome (your gut bacteria), giving the ‘good’ bacteria something to feed on and proliferate.” says Dr Michael Mosley.
2. When bread is fresh
The health advantages of eating fresh bread depend on its moisture content.
Dietitian Dr Sarah Schenker expanded on this saying: “White flour is fortified with iron and calcium as well as two B vitamins, niacin and thiamin — which are water-soluble. The higher moisture content enhances their absorption.”
Fresh bread is also a great source of energy, especially if you need an extra boost before your workout session. This is because of its higher glycaemic index, which means it’s converted into sugar in the blood faster, efficiently fueling you with energy for exercise.
Image Credit: Reader’s Digest Canada
In addition, since it contains lower levels of resistant starch, fresh bread is also easier to digest for people who often suffer from bloating and gas.
Just make sure you reach out for natural fresh loaves from your local baker since they are a more nutritious option compared to those you regularly find on supermarket shelves.
White, sliced, mass-produced loaves are classified as an ‘ultra-processed food’ and regularly consuming these may up your chances of acquiring type 2 diabetes in the long run.
3. When bread is stale
Stale bread may not be the most delightful thing to eat but it might be a healthier option– potentially even lowering the risk of bowel cancer.
Researchers at Australia’s Royal Melbourne Institute of Technology held an experiment back in 2017, where they baked white bread and let it sit at different temperatures for up to a week.
Then, they tested ground-up samples and discovered that the stale crumbs had higher levels of resistant starch than fresh bread.
They went on to explain that when gut bacteria feed off these starches, they convert them to fatty acids, which protect our bodies against bowel cancer. To add to that, these fatty acids also stimulate hormones that alert our brains when we are full.
Dr Thondre shared that it’s better to let bread go stale in the bread bin than in the fridge, as the more it dries out, the slower it gets processed in our guts.
4. When bread is over-toasted
Similar to when bread is frozen, the starch molecules of overly toasted bread change and become more resistant to digestion, which in turn also prevents sudden blood sugar spikes.
The 2008 Oxford Brookes University study found that toasted bread (from fresh) produced a 25 percent lower blood sugar response compared to fresh bread. On the other hand, toasting frozen bread lowered blood sugar response by almost 40 per cent.
Image Credit: Live Science
Although the catch is that lightly toasting bread destroys some of its B vitamins and burnt toast contains acrylamide, a chemical compound formed in starchy foods during high-heat cooking methods such as roasting, baking and frying – high amounts of which may increase your risk of cancer.
Research in humans remains uncertain but in 2017, the Food Standards Agency recommended toast be cooked to golden yellow instead of dark brown or black to reduce acrylamide exposure, as more acrylamide is found in the darker areas.
We learn something new every day here on the SDC, eh? What are your thoughts on this story? Share them with us in the comments.
Learn more about how starch affects our gut bacteria by watching the video below!
Video Credit: Spark
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I tried to double-check the video and it seems to be working fine on my end.
