An endocrinologist has unveiled a remarkably simple kitchen hack that could transform the humble loaf from a potential health concern into a more beneficial part of your diet. The advice centres on a storage method that boosts a special type of fibre, promising to curb blood sugar spikes and support gut microbiome health.
The UK's Bread Obsession and the Health Dilemma
Bread is an undeniable staple in British life. Astonishingly, 99.8% of UK households buy it regularly, leading to the sale of roughly 11 million loaves every single day. Annually, that averages out to about 60.3 loaves per person.
While wholegrain and high-fibre varieties offer solid nutritional value, the reality for many is a diet featuring ultra-processed, sliced white bread. This common type is often low in fibre, high in refined carbohydrates, and known for causing rapid increases in blood sugar levels after eating.
The Expert's Simple Prescription: Head for the Freezer
Dr Alessia Roehnelt, an endocrinologist, cuts through the complexity with straightforward advice. "Always freeze your bread," she recommends. The science behind this is fascinating. Cooling starchy foods like bread, potatoes, and rice actually alters the structure of the starch molecules, creating what is known as resistant starch.
"Resistant starch is a special type of fibre that your body digests more slowly," Dr Roehnelt explains. "This leads to less of a blood sugar spike and more stable energy levels."
Feeding Your Gut and Fighting Inflammation
The benefits extend beyond blood sugar management. There is growing concern about the impact of ultra-processed foods on our gut microbiome—the vast community of bacteria in our digestive system crucial for immunity and wellbeing. White bread typically lacks the fibre these "good" bacteria need to thrive.
Here, the freezer trick offers a second major advantage. "Resistant starch is also a prebiotic, which means it feeds the good bacteria in your gut," says Dr Roehnelt. "That means it helps to support your gut microbiome and lower inflammation."
This technique isn't limited to bread. You can create resistant starch from many everyday foods:
- Potatoes
- Rice and pasta
- Oats
- Beans and lentils
- Green bananas
The universal method is to cook the food, cool it down completely, and then eat it cold or reheat it. "Just an easy way to make those starches a little bit better for your body," the doctor concludes.
The NHS confirms that resistant starch, which occurs naturally in some foods and can be formed through cooking and cooling, resists digestion in the small intestine, functioning more like a beneficial fibre. This simple act of freezing your loaf could therefore be a small step with a significant impact on making a national favourite a healthier choice.
