Doctor reveals genius hack to make white bread healthier

It has earned the reputation of being the least healthy type of bread: full of additives and lacking essential nutrients.

But now a doctor has revealed a method to make supermarket white bread much healthier.

In a TikTok video shared with his 5.2 million followers, Dr. Karan Rajan, a surgeon working for the NHS in the United Kingdom, advised freezing bread, defrosting it and then toasting it.

This, he explains, can make the glycemic index of a slice twice as low.

The glycemic index, or GI, is a term used to describe how quickly carbohydrates affect blood sugar. Foods with a low glycemic index release sugar into your bloodstream slowly, keeping you fuller longer.

Diets rich in high-GI foods, such as sugar and white bread, have been linked to increased risks of diabetes and obesity.

Lowering the glycemic index of bread means that it “breaks down more slowly, causing a more gradual rise in blood sugar levels.” Dr Rajan said.

‘If you take a slice of white bread and then freeze it, defrost it and toast it again, you could reduce the glycemic index of the bread by almost double.

«All this happens because more retrograde starch is formed. Retrograde starch is a form of resistant starch that is beneficial for gut health because it acts more like a fiber.’

Fiber in food slows the rate at which it is digested, leading to a slower, more consistent release into the bloodstream.

Not only is this beneficial for digestive health, reducing the risk of diseases such as bowel cancer, but it also stabilizes hunger hormones, making you less likely to snack between meals.

In his video, Dr. Rajan recommends other ways to increase the amount of resistant starch and sugar stabilizer in foods.

This includes eating green, unripe bananas, which have 20 times more resistant starch than the brown, overripe alternative.

He also advises eating the core of an apple, minus the seeds, when chewing an apple, as this part is full of “millions of microbes” that help keep the intestine healthy.