Carbs in bread, pasta and rice have long taken the blame for causing weight gain, diabetes and heart disease. However, popping white bread in the freezer could help reverse those risks. White bread, pasta and rice are filled with refined carbohydrates that have been ultra-processed to strip out vital nutrients like fiber. Refined carbs trigger spikes in blood sugar, which stresses the pancreas and causes it to overproduce insulin, eventually leading to diabetes. Freezing bread, however, triggers a process called retrogradation, which causes molecules in starches and carbs in bread to become harder to digest. Unlike refined carbs, this resistant starch is not broken down as glucose, so it doesn't raise blood sugar levels. Like fiber, it promotes fullness and leads to less eating throughout the day. The benefits are not exclusive to bread. Recent studies have shown that rice, pasta and potatoes also gain starch resistance when cooked and then cooled after. Experts recommend freezing bread for at least 12-24 hours to start the retrogradation process, though it can stay fresh for 3-6 months. However, they still recommend consuming refined carbs in moderation and opting for whole grains when possible.
