Bread is one of the foods with a high glycemic index for diabetes patients. The glycemic index of bread is 79, which falls into the very high category.
Carbohydrates, specifically starch, are essential for the body. However, for individuals with diabetes, consuming bread can be a nightmare. Bread is one of the foods that rapidly increases blood sugar levels, making diabetes management even more challenging. Consuming white bread leads to a faster spike in blood sugar levels compared to whole grain bread. Therefore, it is recommended that individuals with diabetes limit their bread consumption.
Among different types of bread, white bread and baguette have the highest glycemic index, ranging from 70-99. Whole grain bread has a glycemic index of 56-69, and bread with various seeds has a lower index of below 55.
How to consume bread without causing a rapid increase in blood sugar levels
A recent study published in the “European Journal of Clinical Nutrition” revealed that if you freeze bread before consumption and then toast it, blood sugar levels can be reduced by nearly 40%.
The researchers classified white bread into three categories: fresh, toasted, and frozen. They then processed the bread using four different methods and provided them to the test group to monitor changes in blood sugar levels. The results showed that thawed frozen bread led to a 31% reduction in blood sugar levels compared to fresh bread. When the bread was toasted, blood sugar levels dropped by as much as 39%.
Scientists believe that freezing increases the resistant starch content in bread, leading to slower blood sugar spikes. According to their research, not only bread but also other starchy foods such as sweet potatoes and regular potatoes, when refrigerated before consumption, can help reduce blood sugar levels. Resistant starch is less digestible in the digestive tract, creating a feeling of fullness, improving insulin sensitivity, and aiding in weight management, blood sugar control, and calorie absorption.
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