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Journalism of Courage
Bread is a staple in many households, enjoyed plain, toasted, and in many other forms. But is one type better than the other?
If health coach Nipa Asharam is to go by, toasting is the best way to eat bread. “It reduces your blood sugar or glucose spike by over 25 per cent because when we toast bread, there is a chemical reaction that breaks down the carbohydrates, reduces water retention, and is a lot easier to digest; much fewer calories along with releasing glucose into the bloodstream much more slowly,” said Asharam.
Reflecting on the same, nutritionist Apeksha Chandurkar, founder of Balanced Bite, said that according to dietary recommendations, consuming plain or toasted bread solely depends on the individual’s health status and preference.
Calories
Toasted bread has the same amount of calories. According to Chandurkar, “Toasting doesn’t affect carbohydrates.”
Internal structure
To some extent, “heating the bread changes the internal structure of the starch” and reduces the amount of moisture in the bread, making it easier for some people to eat, said Chandurkar.
Glycemic Index (GI)
Chandurkar said toasted bread, which has a slightly lower GI, could help keep blood glucose levels in check compared to plain bread.
Another way to reduce glucose spikes is to freeze and thaw bread. “Take a plain slice of bread. Put it in a box or container. Freeze it in the refrigerator. The next day, you toast it. This reduces blood sugar spikes by 40 percent. When it is frozen and thawed, resistance starch forms, which is great for gut bacteria,” said Asharam.
Loss of nutrients
On the nutrients, minimal influence occurs when bread is toasted; conversely, the burning of bread does create acrylamide, which in itself is deemed in large amounts as dangerous, said Chandurkar.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
