Something I want to make VERY CLEAR, based on the results of this test (n=1): I am not saying that this process turns bread into a "low carb" food. I am not saying that this process makes bread "keto friendly". The spike on the second test is still what I would consider "bad", it's just less "bad" than the first test. Additionally, after performing this test over a two day period, I definitely noticed inflammation symptoms (pain in my knees and stiffness in my hands and knuckles). This may contradict the claims about the anti-inflammatory benefits made about this bread preparation method, unless the anti-inflammatory properties aren't strong enough to overcome the soybean oil in the bread I tested (which tends to be the inflammatory culprit for me). FINALLY, some people have accused me of attacking or insulting Dr. Mandell. I've watched this video multiple times and I can't see where this supposedly occurred. I link to his video both within my own video and in the description. I hope he sees some additional traffic from it. My concern was the article he linked to and based his video on, and I stated that I had my doubts about it based on previous tests I'd done. And that's why I decided to test on myself for the purpose of this video.
I wonder what would happen if you did this process with some of those low carb tortillas... Maybe we're all supposed to be freezing all "bread like" items, then thawing, then toasting them?!
Such a great point . A big part of eating keto is improving how we feel and how are bodies make us feel. I don’t want to ever go back to feeling lousy or being in such pain like before. I am excited to keep going on my journey to see how much more I will be improving. Eating that way again, would be literal torture.
I have to tell you, Dr. Mandell was right! I'm a diabetic and I wear a CGM. I've tested this theory twice now eating a peanut butter sandwich. Before when I would eat the un-toasted sandwich, my blood glucose would spike around 60 points. With the frozen bread toasted, the spike was minimal! It's truly amazing!
I’ve had other viewers comment that they tried it and still saw an 80 point glucose spike, so there seems to be an issue of individual response. I'm glad it works for you.
Are you a Type 1 or Type 2 diabetic? Also you put peanut butter on your sandwich, therefore not replicating what Dr. Mandell did (I assume the study was about plain white bread, just the bread). I'm a Type 1 diabetic and surely am not able to match the rising glucose with well timed insulin shot. The problem being that if I ate a plain slice of bread, the insulin shot will not be able to match the rising glucose. This results in a steep rise of glucose, followed by a steep drop, sometimes going severe hypo. If I add peanut butter, the rise in glucose is there, but delayed and it tends to stay above average after a few hours. I'm not sure what is going on. I don't like both glucose curves so I just avoid all bread completely.
@@xKoNFuZioNx I'm a type 2. The bread I use is low carb (9 grams per slice). I don't eat bread very often because of the spikes. I'm still amazed by the results. It's crazy!
I read that organic powdered peanut butter is a healthier option to regular peanut butter , cuz it has no fat in it . I am going buy a jar of the powdered , just to use in my banana peanut butter smoothies .
I'm really glad you were honest in this video. I spotted this study years ago and applied it and it does work! I eat two slices of frozen, toasted wholewheat bread every day with fried eggs. Blood sugar hardly budges (I'm not keto, just generally low carb) Thanks man!
But i read that it only take away 10% of the starch. So Instead of 300g potatoes you can count calories for 270g....thats not much less. So how do you have a hardly insulin response ?
@@madlenj.4644 If course there's an insulin response! The difference is that my BG levels still remain within normal levels, ie it doesn't go over 140. It's two slices of wholewheat toast, not half a loaf 😳 eaten with two fried eggs,
For Keto I can see this as not that great, but as a diabetic this is really helpful. I precook a lot of starchy foods does keep my blood sugar down. I precook rice, potatoes and even pasta. The next day (or whenever) my blood sugar spike is much lower. I've tried the frozen bread and that is working well for me, too.
I am not diabetic and not doing keto but I do try to keep my carbs low so don't eat bread, ground grain, potatoes, white rice or refined sugars except on rare occasions. I have previously heard about using heating and chilling cycles to produce resistant starch but what I read earlier said to repeat those cycles. We eat small amounts of brown rice which I cook and chill and heat and chill a time or two more. I wonder if this experiment would have been different if the bread had been heated and chilled multiple times?
also for diabetics, ten minutes walk or light cardio or house chores of any kind immediately after eating - will keep our numbers even more pleasantly lower.
@@kidoscopic I agree with you. The preheat/chill do help a bit. Then eat a balance portion too. Carb, veggies, and protein. Not just a whole plate of carbs or just bread. Then the walk after meal and also drink lots of water to help dilute the foods and digestion. Every little things help rather than doing nothing.
@@melissatran338 well, those smart nutritionists tell us that when eating we should preferably follow a strict foodies order like veggies first in order to temper and blunt the glucose spike given by the proteins and finally followed by carbs... and pay attention to water intake after meals. it's a no-no. it dilutes the hcl, all those acid and enzymes needed for a good digestive process. drink plenty of liquids in the morning instead. (first glass being a warm lemony minty water sipped slowly). life is good!
Tons of respect for your response towards the test results when you initially thought your numbers wouldn't be impacted. That's the mark of a real man, being able to humble yourself and admit that you were wrong (even if it's slight). Time to check out some of your other videos! 😊
Steve, I absolutely love how your background in process improvement pushes you toward skepticism and testing hypotheses with the scientific method when others would rather fall into magical thinking. I think this is one of the things you and your channel exemplify that helps further legitimize the keto movement. Personally, these sorts of experiments help your channel stand out in my mind as being _more_ than just a great channel to get keto recipes. Keep up the fantastic work!
Yeah, I love the videos by engineers, in this area of research and in others (I'm currently picking up kettlebelling and heavy clubbing, and I watch videos about the coof, too.) I appreciate the structure other engineers (often with more discipline than I have) bring to their videos. It goes to credibility for me-not that they are engineers, but that they bring the engineering mindset to the presentation.
Another non peer reviewed paper, very troubling. Also Oxford Brookes University is a 'pay for Oxford University degree' college, it used to be a Polytechnic before selling degree's became a thing in the 1990's. I should know I went to the school next door in the 80's.
Dr. Mandell had a couple of suggestions a couple of years back on a daily elixir and cocoa - these had a huge impact on my life and helped me - I really trust Dr. Mandell.
Yes, I did see that video from that doctor about freezing bread and also there’s a one about freezing rice and pasta and how that is better to eat after you’ve cooked it and then frozen it and then defrosted it before you eat it. So I was very interested in hearing what you had to say, and very pleased that this other doctor, whom I watch his videos often, is pretty right on. I mean, none of us want to be led astray, right? So thank you.
I did experiment with chilling pasta 24 hours, consuming it late in even I g do to schedule, and testing glucose in the morning. My findings were astonishing...my glucose was at 80! Because of the food restrictions inherent with the CKD/diabetes combo, this freezing/chilling technique is so benficial to planning an occasional culinary treat.
Seems to me a difference of 66 points (98 - 32) is indeed significant. Nevertheless, I had seen this somewhere also, and I since make 50/50 white/wholewheat bread which I keep frozen after slicing, this was positive news. Thanks for checking it out.
Great video Steve! As a diabetic, I tried the 'resistant starch' idea with reheated potatoes, and there was still a 'significant' (lol) effect on my blood sugar. I agree with Sandra Phillips, as well, that this idea could get a carb addict (like myself) into a downward spiral.
You still get a blood sugar response, but it wont spike as high or drop as low. It takes longer for the energy to be delivered, plateau, and let off the gas. That's something people seem to not understand.
My goodness, people always see something wrong in every video. If you are in healthy path, why you will be bread abdicated AGAIN? This is just to probe that if you freeze bread it might low your blood sugar spikes. Period. Good for bread lover because they may do better in this way. If you are keto fanatic, KEEP doing what you do.
My father had high sugar and now he is taking very low amounts of medics because he freeze rice and heat it before every meal. His weight also come down a little. So this is good for all non-diabetics as well I believe.
I respect your honesty. I love that guy. He’s to the point and knows the right impact his studies have on diabetic people. Even better… no long drawn out videos. Short with great information
Also you can make potatoes, rice and pasta resistant starch by refrigerating them for 24 hours and only reheating to warm. I have tried it. It worked for me. However it is still too high carbs for eating all the time, but if you want to eat those high carb Items once in long while you might as well make them resistant carbs. Also the the article on freezing white bread and toasting says works for all bread. Love your channel and appreciate your honesty and your reviews.
There are a lot of pasta, potato, and rice dishes you can eat cold too. Potato and pasta salads are great cold. The benefit is that it does feed your gut microbiome, because the good bacteria in your gut eat it like fiber. You still get the energy or there would be no point in eating the food. It just doesn't 'cause extremes in blood sugar rise and fall.
@@asitis4826 I'm not really sure what you're referring to. You can test for insulin spikes by checking your blood sugar more regularly and keeping track of the information or by CGM (Continuous glucose monitor).
This is good for those who cannot give up bread. My husband is diabetic and he refuses to adopt anything Keto. He pointed that video out to me and I was thrilled that you dissected the study. It's better for him to freeze and toast his bread with butter than not. As for me, I will continue to avoid it.
Have you tried Sara Lee Delightul bread, it's only 6 carbs/slice and it's not real expensive at all - it tastes just like regular white bread too. He might like it and it's surely less carbs than regular bread.
Thanks again as always for turning your personal laboratory of 1 into a public service. I completely respect you not wanting to continue eating white bread especially with the inflammatory symptoms creeping in but I really would’ve liked to have seen if you did eat it with butter and if that was enough of a blunting effect to knock the glucose rise down to a point where it would no longer be considered a full fledged spike.
I have an occasional toasted slice of frozen light rye bread for my over-easy eggs brekkie, with butter. Not every day, just occasional. The loaf has been in my freezer for about 2 months already. Crunchy toast but great with garlic butter or butter 'n chives along with the eggs. Thank you for confirming the pre-freezing of bread trick works. Bread was, for the longest time, nearly impossible to give up till the keto breads came into the marketplace. They definitely don't taste like real bread and are much more expensive. BTW, I have tried the keto pizza from Pizza Hut and it was awful. Yuck. Never again!
Rye breads, brown bread and some other types of unprocessed bread still can give you unwanted weight but is better than white bread. To lessen the effect of weight gain from rye bread or the other types of unprocessed bread I will freeze and toast it and see what happens. I want to have the occassional bacon and eggs on toast from time to time.
So I decided to do the test, here are my results: I baked a small (500g) loaf of sour dough bread, white flour whole wheat starter, water and salt. I took 100 grams of the bread and froze it. I took another 100 grams and buttered it with 20 grams of Kerrygold. My morning BG was 137, I didn't eat anything all day and a 2:30pm the BG was 109, at 3:00pm the BG was 108 so I ate the bread with butter at 3:00pm. For the next 3 1/2 hours I took my BG at 30 minute intervals. I did nothing in between readings but watch TV. Here were the results: 108, 108, 129, 121, 140, 147, 135, 162. The area under the curve (108 baseline) for the 3.5 hours was 4770 mg*minutes/dL I stopped the test after 3.5 hours. If I had a continuous monitor, I would have gone longer but I was tired of pricking my fingers. The next day, my morning BG was 101. At 10:30am I had a 3 egg omelet, with some green beans and pork roll. At 2:30pm my BG was 97, at 3:00pm it was 96. I toasted the frozen bread and ate it with the same butter as before at 3:00pm. Here were the readings, as spaced out like the day before: 96, 90, 84, 84, 99, 141, 106 The area under the curve (96 baseline) for the 3.5 hours was 720 mg*minutes/dL So there is definitely a softening of the BG response, a shorter spike and significant reduction in the area under the curve with the frozen/toasted bread. I would like to redo the test to see the result until the sugar level falls back to the original starting BG. I have frozen another 100 grams of the same bread and will repeat the test in a few days. I will skip the first 1:30 readings (saves me 6 finger pricks) and take readings every hour starting at 2 hours in, until the BG readings fall off to baseline. I will report the results when I get them. BTW, I used butter because I would never eat just plain bread or plain toast, and since each slice had the same amount of butter, it shouldn't have affected the relative results.
Great take Steve, I always appreciate you doing the work most of us are too lazy to do. I had not seen that study, I did try Resistant Starch Rice when all that BS came out and my glucose may not have gone up as much as just having rice, but the inflammation and spikes were enough for me to stop testing. Adding fats like butter does stunt a lot of the glucose spikes which is great for me, but my wife does not eat butter (yeah I know weird) so is of no use to her.
Thanks for running the test. Really interesting. I'm always glad to be able to add another tidbit of info that will assist me on my keto journey. I think I will do my own test on whole grain bread just to see what kind of results I get. That way I will know if I want to have a "cheat" meal I will be able to flatten the spike a little.
I saw the video you referenced a week or so ago and thought I’d investigate. I took a slice of my homemade sourdough bread (I make it because my family loves it. It is obviously not keto!) and froze it, thawed it, toasted it and ate it. At 0 minutes my BG was 81, at 30 minutes BG was 102, at 60 minutes BG was 134. I watched your previous resistant starch videos, so was not overly optimistic about this before I started. I was disappointed because I miss bread, but not surprised. I was gratified to see that your finding corroborated mine. Really appreciate all you do and your pragmatic approach to keto!
I thought sourdough bread had the lowest carbs compared to other breads? Isn’t a 30 point spike pretty good for bread? Especially if you’re not diabetic.
Bread alone, frozen or fresh will affect blood glucose levels, the frozen is definitely better. But you do need to put clothes on your carbs (fat) butter, cheese etc and maybe a veggie topping, and you get much lower and healthier response.
Other docs have claimed it's the same for potatoes and rice. Freeze, then eat. I'd like to see this tested, please. Thank you for your time on this. I've just found you and think your testing is pretty amazing and very helpful. thank you thank you! 🙂
I have an entire playlist of resistant starch videos, which I feel improved in quality once I got a continuous glucose monitor. My big disclaimer is that I'm a sample size of one. These tests are not "scientific", but rather just one guy's results at testing methods to blunt a glucose response.
Thank you for researching this Steve. Always love to see what you discover. I have completely healed my leaky gut and will never ever do anything to jeopardize it ever again. Honestly I’m strict carnivore, I never deviate and never will. Great video Steve, ThxU. 👍🏼💡
Thank you Steve for 'bitting the bullet for us', so to speak and taking one for the team,by testing these products and putting yourself out there!!! I won't be doing it in my keto journey thank you for your sacrifice. I am along way from my goal and you have helped me understand some of the do's and don'ts! A BIG Thank you to you buddy. Liz from Ontario, Canada
Great info,firstly thank you,I have been mostly keto since 2017 and started then at 97kg and now around 80kg,during that journey I always had my fave meal burgers with buns once a week and unknowingly mostly froze the buns,after my treat meal I'd fast 24 hours as figured it would get me back into Keto,so really appreciate your work on this matter educating us. Thank you wishing yourself family,friends and fellow followers health and happiness.
I have been using this method since i heard Dr. Mandel's vid. I was interested in how it affected my digestion. I was getting a lot of bloating and gas from bread and pasta and even starches like potatoes and corn. I am not worried about my blood sugar. I'm not diabetic. I eat very clean and healthy and balanced. Organic, mostly. but I was still having difficulty with whole grains and organic starchy produce, anyway. After I started the freezing of the bread and the refrigerating cooked potatoes and pasta overnight before consuming them, it totally works. no bloating or gas problems unless I eat way too much of the carbs. like piles of it for days in a row. (I won't do that anymore). and I even decided once in the beginning, to just eat some without this method because , I forgot... and well, I won't be forgetting that anymore. The bloat and the gas was horrible. It also works with beans, but, not quite as well, for me. Moderation is still important in this method.
Very interesting experiment with surprising and intriguing results. Now I wonder if similar results may be obtained by freezing wheat before milling into flour? Or freezing flour before baking into bread? Grain stored in unheated silos during midwestern winters may very well be frozen for extended periods of time. Also, many people store flour in the freezer to avoid insect and/or mold contamination. Hopefully, testing these unknowns will lead to more discoveries. Thanks for a great video. Jess
@@The_Gallowglass This could explain why sourdough was so readily eaten without issue, until the invention of dried yeast, and why diabetes was relatively rare until the modern age. However, this doesn't explain this with regards to Britain; we never ate sourdough because our bread was made with beer yeast, the by-product of beer production and was a liquid yeast, up until the invention of dried yeast.
Thanks for being our guinea pig, Steve, it's very much appreciated. While I could be wrong, I think if resistant anything was a thing, the corporate overlords would've already tested it and sold it as a Keto product and at a Keto price.
Thanks for being a guinea pig again Steve. As you always say, 'Own YOUR numbers.' Everyone's metabolism is different, so they need to find out themselves before diving in. My first thought on this is the same as yours. We need to consider inflammation and knocking ourself out of ketosis. I also thought about Dr. Cywes, the carb addiction doctor. I see going down this path as risky for those with a carb addiction. There are so many options now for carb free cooking...it's not worth the chance of back-sliding into a poor diet again.
Most welcome. It was a pretty good video where he tested a few of the Keto friendly brands for taste, texture, and of course how his body reacted in terms of blood glucose. I am not positive, but I think he might have a couple of these videos, though I only saw the one.
I am on KETO IF/18/6 for almost a year with several amazing improvements including A1c. I did the same experiment a few months ago. I do not have a continuous glucose meter, but I did 4 measurements every half an hour after eating TWO toasts. The test condition was the same as in this video except I repeated the whole experiment two more times in the following days. I got similar results. I also did the experiment with rice (50gr cooked), the numbers were higher (relative to bread) but the difference between frozen/unfrozen was considerably different. all done by freezing NOT refrigerating. I still am very careful to not get used to it, because it harms my under 30gr carbs plan. Thank you for the informative video.
I know you're joking, but I'm sure some folks will think that these results mean they can eat whatever they want, so long as they freeze it and toast it. This experiment didn't make white bread "good"; it just made it less bad. 😉
Thanks once again for testing this. I am not going to let toast back into my life as for me I feel it would be a slippery slope. I love toast and feel that I am better off without it. Just love your test videos!
While I can certainly understand your not wanting to continue eating white bread, it still would have been interesting to see the difference between the plain/toasted slice and the plain/toasted/buttered. How much does that fat 'really' help in the glucose response?? Great video - as usual. When I saw you taking a bite out of that bread I had weird thoughts - that's my addiction! I'd sit down with plain bread and just eat it. It brought me so much joy. Haven't had that since Feb and I'm down 44 lbs. I cannot look back, I feel FAR too good now!
I'm glad you're up on this, I just got done watching Mandell's video earlier today and found it interesting as well. However, I'm not going to rush out and get real bread, it's way too tempting. I'll be sticking with my Franz keto bread and low-carb tortillas, which I find satisfies my bread needs.
PS. The glucose bump with potatoes cooked, cooled, and used in potato salad more than 24 hrs later is much lower that hot freshly cooked potatoes by 31 mg/% on my test. Both had fat however.
I just went and watched Dr Alan Mandell's videos. I was amazing at how he never actually does any real blood sugar testing. And no one in his comment section ever said they did. So they are going on one man's word, no testing and a wing and a prayer. Thank you, Steve, for being scientific about all this stuff. I know you are just one person, but when you do these experiments you are showing us how to do it at home, ourselves, so you increase the subject pool by hundreds. The most important part is that you do show us how to run a good experiment. And you inspire us to never assume that just because someone says so on FB or RUclips doesn't make it so. Test, test, test
What I noticed from this video is that there was no testing done BEFORE ingesting the bread. So, your comment about not assuming something because someone said so must also apply to this video. All we saw were the numbers AFTER the ingestion and we are asked to accept the changes in blood sugar that appeared on screen. Now, to be clear, I am not disputing anything said in this video, I am merely stating that we have been asked to accept initial data that was not shown to us at the beginning.
@@videosrus8631 Steve specifically stated what his blood sugars were before he ate the bread. And his software also has it recorded and when he shows the graph it shows what it was and how much the rise was. Just because he didn't show you the exact number before starting doesn't mean he didn't properly test, record and have it as part of the actual experiment. Steve has been doing this for some time. He has a very scientific mind and follows proper protocol for running a proper experiment. He also expresses how each of us may have different findings but if you follow what he did, for yourself, you can prove how it affects your blood sugar. Steve has proven over and over again, that he can be trusted. He has no financial gain to be made from his findings and his videos are being done to help others with their low carb journey.
@@videosrus8631 And the Alan Mandell videos showed absolutely no testing and many in the comments took his word as if it came from God and they were not encouraged to test it for themselves...
Thanks for doing this test. I’m not diabetic, but had hoped this theory might mean that I can eat pasta and noodles without gaining as much weight. I did sense that you were being a bit snarky about Dr. Mandel. He does a great service by giving us advice about how to live a healthier life.
I did not see snarky. I just saw him trying to be diplomatic and non-inflammatory in the way he revealed who did the claims about freezing bread to change the starch. Dr. Mandell is great for a lot of things, but it doesn't mean he is right about everything (no one ever is). With the frozen bread claim, Dr. Mandell is, unfortunately, wrong. And I'm glad Steve was honest about it and shared actual data.
I watched the video that you mention and thought "while i do this for convenience, I don't trust it" so I'm really grateful you run a test on yourself and found there is some truth to it. Thank you
Thanks for this video. You got my attention. I love that you checked the references and tested it yourself. I like to do that. This gives me another food option. I’m on the fifth day of no sugar, very very low carbs.
I started working on a more extensive follow up video a couple of days ago. I hope you enjoy that one as well when it releases toward the end of the month. 🙂
Wonderful video as always, Steve, keep up the great work. I personally think that the trigger factor really needs to be factored in, at least for those, like myself that are fine on Keto & staying on Keto, eating things like white bread will definitely trigger the desire for other none keto options. "Once you start down the dark path forever will it dominate your destiny"... Perhaps a little overly dramatic :)
It looks like what you have is the Abstract. They are just summeries of the full paper which is usually behind a pay wall with most journals. If you email the studies author, they are allowed to send you the full article for free and are generally happy to do so (the author doesn't get paid by the journal, so they aren't losing any money by giving their papers away for free). The full paper was published in the European Journal of Clinical Nutrition and is 5 pages long and costs $32 to read on the journal's website.
I always eat bread toasted. My mom’s doctor recommended years ago that she toast her bread to lower GI as well. Had no idea about the freezing part and saw Mandell’s video and wanted to search for more information. If that Pub Med study is the only info around then it’s worrying but hey maybe it really is healthy given the results in your video and other sources like my mom’s doctor. I imagine with whole wheat bread, which is what we have, the result is an even lower GI spike or non existent.
Thank you for testing this Steve. I'm going to try this with my Aldi "keto" bread that still kicks me out of ketosis and lets loose some terrible inflammation. I have a whole loaf in the freezer that I thought would end up in the trash.
Yeah, I watched Dr. Mandell's video on pasta that has been cooled in the fridge overnight. Had the worst reaction I've had In a loooooong time. Just goes to show that you have to be extremely careful with internet doctors. Thanks for doing this with bread.
Hmm...maybe you're right. I'm still waiting to see if tapping my forehead w/two fingers will age me in reverse, cure my insomnia & detox my gullible nature. In the meantime, I'm feeling like a grumpy , foolish old lady who needs a nap=) ...maybe I should buy a lottery ticket...or some bit coin- yaaawn.
Boy, I was having the same thoughts Steve, when I watched it. I was thinking about your tests. And thinking 'yeah, right that would not work for me! ' I'm glad there is some redemption from the tests. I feel better about some of my family that eats regular bread. They freeze their bread when they buy it.
With your CGM I'm sure you have further info from your tests, but fat doesn't just blunt spikes but can also delay them. While I have not tested this myself, others I know have tested with pizza (high carb and high fat). They found that it can spike them at 3 and sometimes even 4 hours after the first bite. I love hearing you talk about the details on what was good and bad about the study. I work QA in the software industry and these are concepts I have to keep in my mind at all times. Especially repeatability. As a T2 diabetic, I spend a lot of effort to monitor my BG levels. There have been times where something that has proved safe 99 times will utterly fail on the 100th try for no reason I have been able to figure out. Or once in a while, something I know I don't react to well will cause almost no reaction at all. I like how you approach these tests and I appreciate your honesty in the results, regardless of what they may be.
So many of Dr. Mandell’s suggestions have worked for me, I can let this one pass. Thanks for checking it out. Haven’t I read that sourdough breads are naturally lower in carbs?
I think so, however most of the sourdough store bought bread is only sourdough flavored. Doesn't have the natural yeast in it that traditional sourdough bread has.
I have a fad of toasting thin sliced "made brown both sides" wholemeal bread and then putting in the FREEZER - I eat it anytime from the freezer with butter NOT DEFROSTED and it is delightful !! So the butter does not melt into the toast it is delightful and doesn't spike me...
In my family, my son and husband still consume carbs and just happened to often eat bread from the freezer, or rewarmed rice from the fridge. No matters what the claims out there about the resisistant starch, I could see my son and husband quickly put on weight in their tummy and their pot belly grows quickly. So if there's such thing as resistant starch, the benefits will still not outweigh the negative effects of carbs. To me, just stay clear from all starch, frozen or not, if you don't want the consequences of consuming carbs.
I subscribed after watching. Great analysis and you presented everything despite results that didn’t fit your expectations. I’d just noticed this claim and was interested. It’s not important to me at the moment because I’m being very strict about Keto, but I did start putting my Keto bread in the freezer and toasting it - because 1) It’s more expensive 2) I eat it only occasionally and it might go bad otherwise, 3) I prefer it toasted anyway. Maybe as an added plus it’s even lower in glucose response. I thought your approach was excellent everyday science though. The formalities of publishing in peer reviewed journals don’t always capture that. This strongly suggested this deserves more formal studies. Does Freezer treated pre toasted bread really have lower glycemic index? There’s definitely a product pitch in there if this proves as strong as your informal efforts imply. There are also various cracker-like toasted snack foods possible. Freezer section snack foods could be a thing. Probably a bad idea for serious Keto even if true - but if true it’s fair marketing gimmick.
I've been freezing my bread and toasting it for years. Months ago when I first saw Dr Mandell's video that claimed it lowered the glycemic load I was pleased but having a healthy skepticism, didn't take it seriously. With this video it's become more convincing. Thank you, even though I don't do keto.
Although I’m not going to go Cra- Cra with the white bread, it is nice to know that I can make my French toast special and eat it with my family on Sunday mornings. Before, I would just look longingly at them as they wolfed down all that yumminess I made for them. Then, it’s back to Dave’s Killer Organic Breads and or, Ezekiel 4:9 Breads for the rest of the week! Thank you for sharing your insights and the science behind your findings! Keep making these easy to understand and follow, informative videos!
Good job, Steve. I saw that video a week or so ago too, was skeptical, and filed it away under "probably woo". Thanks for taking -a bullet- 2 slices of white bread for the rest of us!
Thank you. My daughter had told me of this. I was skeptical. I wonder if this would knock the carbs out of keto safe bread doing the freezing,thawing, toasting test. Love your channel.
Totally wondering the same question. If I take one of the good tasting low-carb tortillas (great review on those btw, Steve) and freeze it and prep it the same way, does it help at all?
My husband, former diabetic, tried it with sourdough and measured before and after with his blood glucose monitor. The bread was frozen and then toasted. Blood sugar went up 50+ points and took about 4 hours to come down. That’s all he had to eat in the morning!! Anyone want the rest of our frozen loaf?😁
Hello, i am a french baker and wanted to share my experience with you and freezing bread. if you freeze bread without adding artificial component to protect the gluten then the 'unbaked' product will have a very short life time, about 7 day in the freezer. freezing temperature will 'damage' the gluten and the product will not be so nice after baking. it would be interesting to repeat the test after let say 10days in the freezer... on both, baked and raw +baking
I only eat my wife's homemade bread with minimal ingredients. I freeze the bread then thaw and toast the one thing I do differently I add alot of raw cinnamon. Could you test with cinnamon and butter on toast to see the outcome.
Thanks for all the info...maybe the frozen bread hack is not for me on keto, but I definitely could see "improving" the carb effect for my non-keto family😁
I think you should have tested also against a non-frozen slice, toasted. While the results weren't staggering anyway, it would be good to know how much of the difference was due to freezing and how much was due to toasting.
I've heard the same thing for pasta and baked potatos. My neice has a 6 year old son with Type 1 and he loves pasta. Until they found out about this method, pasta, one of his favorite foods, was not allowed because of how much it spiked his level. I've tried this method by cooking the pasta Al Dente, washing it off in cold water, refrigerating it for a few hours to over a day, and then heating it back up. It seems to work for me and doesn't get my glucose level out of range after a meal. Maybe you could do a test on some different spaghetti/pasta noodles.
There was a recent podcast from the Fasting Method and they said specifically the starch had to be eaten cold, so curious here why this study says to heat it up.
@@SeriousKeto Also heard this work with rice. Supposedly turns it into a 'resistant starch'. Haven't tried that yet so sicne being diagnosed as diabetic in Dec. 2021, I have stayed away from Chinese food.
@@BrettJ_Online Interestingly, fried rice is always made with cold rice if done properly. It won't cook right unless it's been refrigerated a day or so.
Thank you for doing this test for us. I will now do my own test of freezing, thawing and toasting the Aldi Keto Bread since just put of the bag it spikes me 20 or more points for over 3 hours. Hopefully , going by your results, there might be a possibility I can lower that response greatly. again, thanks for this and all the tests you do on your channel.
@@lenabreijer1311 lots of keto breads can be purchased right off the grocers shelf. adli has aldi keto white and wheat bread and publix and target have solo keto bread. neither are frozen until you put them in the freezer.
At Walmart - Healthy Life KETO bread is on the shelf, no in the Freezer section. It's easy to find, look for the white outer packaging with a big red "0g" on the end of the package.
In my opinion it's not the freezing of the bread that blunts the glucose response it's toasting the bread that blunts the glucose absorption. I cannot remember where I learned this, but I was a RN for 36yrs. Sure you don't want to do it again w fresh toasted bread but curious abt it being the same as the frozen toasted bread result. Thank you for sacrificing yourself for bread experiments!🙏
I am a type 1 diabetic and on a continuous monitor and found out by accident that freezing then toasting bread lowers glycemic load. I started freezing my bread because I rarely eat it. The first time I ate a piece of the frozen bread, which I then toasted, when I took my normal amount of insulin, my blood sugar then dropped dangerously low about an hour later to only 47. So after testing, I found out that for frozen then toasted bread, I had to lower my amount of insulin from 1 unit for 3 net carbs to 1 unit for 10 net carbs. I still don't eat a lot of it, because it still has carbs, but I can attest to the fact that freezing then toasting bread does indeed lower the glycemic load, it at least did for me.
Thank you for being our Guinea pig, Steve! I have had too many benefits from a Keto lifestyle to jeopardize it just to eat bread when, as you said, there are so many good “Keto approved” alternatives. I make my own. But MAYBE just on a rare occasion (my birthday?) one piece of bread prepared this way wouldn’t hurt? I’ll confess I did drool a little watching you eat it! 😅 I was wondering if a different bread ~like whole wheat, rye or sourdough~would cause a different response. Can you share which is YOUR go-to keto bread? Thanks again, and LOVE your channel! 💖
While the idea of eating a non sourdough plain white bread is not very appealing to me, the fact that this process freezing/thawing/heating seems to do something to blunt spikes with several types of foods is pretty intriguing. I would be interested to see the results with some starchy but nutritious foods like quinoa, brown rice, whole wheat bread, sprouted wheat bread, whole wheat pasta, beans, hummus and so on. I wonder if repeated freezing and thawing could increase the amount of resistant starch, or whether the temperature it is frozen to makes a difference. It is such a cheap experiment to perform it is amazing that there are not legions of grad students doing these studies. One of the CGM manufacturers could enlist their thousands of users to perform these tests and report the results.
I agree that it seems like these studies focus on ways to make trashy food a little less bad for you. Perhaps I will do another n=1 test on a couple of the items you mention in the future.
Thanks Steve this makes me wonder if this would work on other things like tortillas or if it would work on keto bread to lower the glucose responce thanks for all you do
Thank you for testing this theory. The only reason I figured it *might* work is because freezing bread tends to make it less… bready?… and then toasting it after would seem to remove whatever makes it fluffy. Interesting that it did lower the effect, but still not good for health.
Well I’m anxious to watch this because no matter how much you freeze anything it will not stop the fact that my body reacts badly to gluten. So I continue to pay high prices for bread. Making my own I’m just not good at it and I recently found some awesome gluten-free bagels that just ring me back to the old days! 1netcarb
Just watched your clip - seems everybody has a point of view and a story to tell regarding the narrative. I myself freeze then toast. It always makes me feel better and happier and I only use UNSALTED butter that I make myself...Thanks you sir...
Me thinking the same, the browning of the toast must fix the carbs in someway, turning them into an undigestable fibre, is freezing doing anything in particular
I believe when you did the rice test, it had to be reheated too after being refrigerated to see a difference as well. This is great news and everyone should test it to see if they get the same results, those that can't live without bread haha
My family froze all our bread in the '60's & '70's. Parents had a huge chest freezer, so stocked up. They liked the whole grain Adventist bakery in Loma Linda, Calif. My brother and I still got fat. Neither of us has become diabetic, though.
Can you please try the same test on keto/lower carb bread. That would be interesting to see. I toast or fry keto bread, but don't freeze it, because it has a very long shelf life. However, if it reduces the spike even more, it's worth freezing it. Unfortunately I don't own a testing kit.
Great experiment, thanks! Although, I could not have helped but notice that your bread was only properly toasted on one side. The other side remained virtually untoasted from what I could see. As someone who have recently spent a month trying to find a toaster that toasts the bread evenly on both sides - and loosing this battle - I still have a bit of an OCD when it comes to visually examining the humble toast. It is amazing, that in this day and age, when the human kind can successfully send a tractor to the Mars, it is still virtually impossible to create a toaster that toasts the bread evenly on both sides, irrespective of price paid. Anyway, this got me thinking - what if your bread was toasted perfectly? Would that possibly spike you glucose few points less and thus not be considered a spike anymore? Hmmm…
@@eightofhearts well, here is the thing… I don’t need features, I need 4 slices of bread toasted evenly slot to slot, front to back. How hard could it be, really? You try it with your toaster, then get back to me lol)))
I wonder if freezing "keto" breads that emit a bit of a spike could possibly have a similar reduction. Like say a 30pt spike become a 20 or less. Interesting. Thanks for doing these types of tests.
Steve, I have been on Keto for 8 months. Blood tests show all parameters are down to normal. Dr. Mandell video . . to me at least . . was a godsend. But I was leery and experimented quite a bit. Frozen bread, rice, yams and potatoes works very well for me. Also, I DO NOT EXPERIENCE THE AWFUL BELLY BLOAT and especially 'carb coma', I always needed at least an hour or two naps. I don't overindulge, maybe 2-3 slices every 4-5 days. I use Ezekiel sprouted grains or sesame seed bread. I also tried cooking gluten free pasta, freezing it, then after a couple of days thaw, then frying it and mixing in an egg. Experienced no adverse effects at all. Same with rice, after thawing it you can use it in multiple ways, I use it in stir fry. As far as fats . . I avoid all vegetable oils, I only use pure butter, olive oil or Ghee. Steve, you've dispelled any doubts. I truly appreciate your video . . Thank you!
Interesting..it's good to know but wouldn't make me go out and start eating bread. Regular white bread has more unhealthy issues in it than just carb count. Thanks Steve :)
I have froze bread my entire life in order to have enough in the house without it all going stale. I can just say from personal experience, that as someone who can live off of toasted buttered cheese sandwiches, that if this study had been totally true I would have never had sugar spikes and crashes and I would probably would be a lot thinner.
Thank you very much for making a video on this topic. When I first saw Dr. Mandell's video I was intrigued and also cautiously hopeful. However, I wasn't willing to put too much faith in the resistant starch theory because like the old saying goes: "If it's too good to be true, it probably isn't." I eliminated bread completely from my diet about 16 months ago and I wasn't prepared to experiment with this. I really appreciate you doing this for us.
I stumbled upon this concept quite by accident. I am single and a type 1 diabetic, I rarely eat bread, only once in a blue moon. So when I buy a loaf of bread, I always freeze it., since it will take a long time to use it up. I take it directly from the freezer and toast it if I use it, I don't let it thaw. Being a lifelong diabetic, I know for me, 1 carb will raise my blood sugar 4 points. So one piece of this particular bread has 11 carbs per slice and will raise my blood sugar 44 points and I would take 3 units of insulin for that. But I started noticing when I froze the bread and took the normal amount of insulin for the carbs in it, I would get very low readings 2 hours later. So I tested without taking insulin, and the frozen then toasted bread was only raising my blood sugar by 2 points per carb. The only time that has ever happened to me, it is ALWAYS 4 points per carb. I had no idea why this happened until now. I knew potatoes had resistant starch and would raise blood sugar more slowly when cooled in the fridge over night, but had no idea you got that same resistant starch when freezing bread. Thanks for sharing this. Just to be clear though, just because this happened to me, doesn't mean it would happen the same for others, our bodies all process carbs differently. Being a type 1 diabetic, I am not on Keto, that would be very dangerous for me, however I do have to eat low carb, so look at keto channels at times for low carb recipes. What strikes me as odd, is that people on Keto don't take glycemic index and glycemic load into account on carbs. That is very important for type 1 diabetics, I have always wondered why that wouldn't also be important to persons on Keto.
So from what I've read the change into resistant starch is incremental. Apparently you can repeat the process on the same piece of bread freeze->thaw->freeze->thaw a few times, each time increasing the amount of resistant starch. This also works on rice and potatoes, allegedly. Ymmv.
Something I want to make VERY CLEAR, based on the results of this test (n=1): I am not saying that this process turns bread into a "low carb" food. I am not saying that this process makes bread "keto friendly". The spike on the second test is still what I would consider "bad", it's just less "bad" than the first test.
Additionally, after performing this test over a two day period, I definitely noticed inflammation symptoms (pain in my knees and stiffness in my hands and knuckles). This may contradict the claims about the anti-inflammatory benefits made about this bread preparation method, unless the anti-inflammatory properties aren't strong enough to overcome the soybean oil in the bread I tested (which tends to be the inflammatory culprit for me).
FINALLY, some people have accused me of attacking or insulting Dr. Mandell. I've watched this video multiple times and I can't see where this supposedly occurred. I link to his video both within my own video and in the description. I hope he sees some additional traffic from it. My concern was the article he linked to and based his video on, and I stated that I had my doubts about it based on previous tests I'd done. And that's why I decided to test on myself for the purpose of this video.
I wonder what would happen if you did this process with some of those low carb tortillas... Maybe we're all supposed to be freezing all "bread like" items, then thawing, then toasting them?!
Such a great point . A big part of eating keto is improving how we feel and how are bodies make us feel. I don’t want to ever go back to feeling lousy or being in such pain like before. I am excited to keep going on my journey to see how much more I will be improving. Eating that way again, would be literal torture.
You should have also done a toasted, but not previously frozen piece. Maybe the freezing part is immaterial.
Interesting. Did you have digestive issues like you did with the tortillas? Thanks for doing the testing.
@@jeffseaman6142 Did you read the study? I tested the highest and lowest glucose reactions they reported.
I have to tell you, Dr. Mandell was right! I'm a diabetic and I wear a CGM. I've tested this theory twice now eating a peanut butter sandwich. Before when I would eat the un-toasted sandwich, my blood glucose would spike around 60 points. With the frozen bread toasted, the spike was minimal! It's truly amazing!
I’ve had other viewers comment that they tried it and still saw an 80 point glucose spike, so there seems to be an issue of individual response. I'm glad it works for you.
Are you a Type 1 or Type 2 diabetic? Also you put peanut butter on your sandwich, therefore not replicating what Dr. Mandell did (I assume the study was about plain white bread, just the bread). I'm a Type 1 diabetic and surely am not able to match the rising glucose with well timed insulin shot.
The problem being that if I ate a plain slice of bread, the insulin shot will not be able to match the rising glucose. This results in a steep rise of glucose, followed by a steep drop, sometimes going severe hypo.
If I add peanut butter, the rise in glucose is there, but delayed and it tends to stay above average after a few hours. I'm not sure what is going on. I don't like both glucose curves so I just avoid all bread completely.
@@xKoNFuZioNx I'm a type 2. The bread I use is low carb (9 grams per slice). I don't eat bread very often because of the spikes. I'm still amazed by the results. It's crazy!
I read that organic powdered peanut butter is a healthier option to regular peanut butter , cuz it has no fat in it . I am going buy a jar of the powdered , just to use in my banana peanut butter smoothies .
I think eating a formerly frozen bread with fat low insulin spikes. I read that somewhere.
I'm really glad you were honest in this video. I spotted this study years ago and applied it and it does work! I eat two slices of frozen, toasted wholewheat bread every day with fried eggs. Blood sugar hardly budges (I'm not keto, just generally low carb) Thanks man!
Thanks for sharing your experience too.
But i read that it only take away 10% of the starch. So Instead of 300g potatoes you can count calories for 270g....thats not much less. So how do you have a hardly insulin response ?
@@madlenj.4644 If course there's an insulin response! The difference is that my BG levels still remain within normal levels, ie it doesn't go over 140. It's two slices of wholewheat toast, not half a loaf 😳 eaten with two fried eggs,
i wonder if it works the same with rice or pasta.
@@ernestsmothers8355 I’ll be testing pasta next month.
For Keto I can see this as not that great, but as a diabetic this is really helpful. I precook a lot of starchy foods does keep my blood sugar down. I precook rice, potatoes and even pasta. The next day (or whenever) my blood sugar spike is much lower. I've tried the frozen bread and that is working well for me, too.
Thanks for sharing
I am not diabetic and not doing keto but I do try to keep my carbs low so don't eat bread, ground grain, potatoes, white rice or refined sugars except on rare occasions. I have previously heard about using heating and chilling cycles to produce resistant starch but what I read earlier said to repeat those cycles. We eat small amounts of brown rice which I cook and chill and heat and chill a time or two more. I wonder if this experiment would have been different if the bread had been heated and chilled multiple times?
also for diabetics, ten minutes walk or light cardio or house chores of any kind immediately after eating - will keep our numbers even more pleasantly lower.
@@kidoscopic I agree with you. The preheat/chill do help a bit. Then eat a balance portion too. Carb, veggies, and protein. Not just a whole plate of carbs or just bread. Then the walk after meal and also drink lots of water to help dilute the foods and digestion. Every little things help rather than doing nothing.
@@melissatran338 well, those smart nutritionists tell us that when eating we should preferably follow a strict foodies order like veggies first in order to temper and blunt the glucose spike given by the proteins and finally followed by carbs...
and pay attention to water intake after meals. it's a no-no. it dilutes the hcl, all those acid and enzymes needed for a good digestive process. drink plenty of liquids in the morning instead. (first glass being a warm lemony minty water sipped slowly). life is good!
Tons of respect for your response towards the test results when you initially thought your numbers wouldn't be impacted. That's the mark of a real man, being able to humble yourself and admit that you were wrong (even if it's slight). Time to check out some of your other videos! 😊
Observe, experiment and adjust your hypothesis according to the data. That is real science. It is not consensus.
@@mal35m EXACTLY!! great comment
Steve, I absolutely love how your background in process improvement pushes you toward skepticism and testing hypotheses with the scientific method when others would rather fall into magical thinking. I think this is one of the things you and your channel exemplify that helps further legitimize the keto movement. Personally, these sorts of experiments help your channel stand out in my mind as being _more_ than just a great channel to get keto recipes. Keep up the fantastic work!
Absolutely!!! Well said.
Yeah, I love the videos by engineers, in this area of research and in others (I'm currently picking up kettlebelling and heavy clubbing, and I watch videos about the coof, too.) I appreciate the structure other engineers (often with more discipline than I have) bring to their videos. It goes to credibility for me-not that they are engineers, but that they bring the engineering mindset to the presentation.
Or did his interest in clarity of process, logical mindset and scepticism lead him into process improvement?
Another non peer reviewed paper, very troubling. Also Oxford Brookes University is a 'pay for Oxford University degree' college, it used to be a Polytechnic before selling degree's became a thing in the 1990's. I should know I went to the school next door in the 80's.
Steve and ivor Cummings are very engineering elclined
Dr. Mandell had a couple of suggestions a couple of years back on a daily elixir and cocoa - these had a huge impact on my life and helped me - I really trust Dr. Mandell.
I agree
Dr Fung also
Yes, I did see that video from that doctor about freezing bread and also there’s a one about freezing rice and pasta and how that is better to eat after you’ve cooked it and then frozen it and then defrosted it before you eat it. So I was very interested in hearing what you had to say, and very pleased that this other doctor, whom I watch his videos often, is pretty right on. I mean, none of us want to be led astray, right? So thank you.
I did experiment with chilling pasta 24 hours, consuming it late in even I g do to schedule, and testing glucose in the morning. My findings were astonishing...my glucose was at 80! Because of the food restrictions inherent with the CKD/diabetes combo, this freezing/chilling technique is so benficial to planning an occasional culinary treat.
Seems to me a difference of 66 points (98 - 32) is indeed significant. Nevertheless, I had seen this somewhere also, and I since make 50/50 white/wholewheat bread which I keep frozen after slicing, this was positive news. Thanks for checking it out.
It's not only that. Resistant starches are beneficial to microbiome where they get broken down to help out the body.
Great testing. Testing yourself on anything on how it affects you is a great way to get to know how your body reacts. We're all built differently.
Great video Steve! As a diabetic, I tried the 'resistant starch' idea with reheated potatoes, and there was still a 'significant' (lol) effect on my blood sugar. I agree with Sandra Phillips, as well, that this idea could get a carb addict (like myself) into a downward spiral.
Exactly what I was thinking... hubby and I have been there...did great then one little bagel did us in!!!!!!
You still get a blood sugar response, but it wont spike as high or drop as low. It takes longer for the energy to be delivered, plateau, and let off the gas. That's something people seem to not understand.
@@almac9203 ''nut flour''....gonna be some sticky white bread🤣
I've heard that the longer you refrigerate or freeze the better it works. Not sure if that's true or not.
My goodness, people always see something wrong in every video. If you are in healthy path, why you will be bread abdicated AGAIN? This is just to probe that if you freeze bread it might low your blood sugar spikes. Period. Good for bread lover because they may do better in this way. If you are keto fanatic, KEEP doing what you do.
This is great information! Thanks for taking one for the team! Edit: I agree, bread and grain are not going to be part of my diet ever.
My father had high sugar and now he is taking very low amounts of medics because he freeze rice and heat it before every meal. His weight also come down a little. So this is good for all non-diabetics as well I believe.
I respect your honesty. I love that guy. He’s to the point and knows the right impact his studies have on diabetic people. Even better… no long drawn out videos. Short with great information
Also you can make potatoes, rice and pasta resistant starch by refrigerating them for 24 hours and only reheating to warm. I have tried it. It worked for me. However it is still too high carbs for eating all the time, but if you want to eat those high carb Items once in long while you might as well make them resistant carbs. Also the the article on freezing white bread and toasting says works for all bread. Love your channel and appreciate your honesty and your reviews.
There are a lot of pasta, potato, and rice dishes you can eat cold too. Potato and pasta salads are great cold.
The benefit is that it does feed your gut microbiome, because the good bacteria in your gut eat it like fiber. You still get the energy or there would be no point in eating the food. It just doesn't 'cause extremes in blood sugar rise and fall.
no you cant .. test insulin spike not really scientific
@@asitis4826 I'm not really sure what you're referring to. You can test for insulin spikes by checking your blood sugar more regularly and keeping track of the information or by CGM (Continuous glucose monitor).
@@The_Gallowglass You did if you were. Then it was. Maybe, but I don't know, you sure did. So just stop, okay? If you stop then it was if you were.
@@truthoverlies6434 WTF?
This is good for those who cannot give up bread. My husband is diabetic and he refuses to adopt anything Keto. He pointed that video out to me and I was thrilled that you dissected the study. It's better for him to freeze and toast his bread with butter than not. As for me, I will continue to avoid it.
Your husband is a dead man walking. I guess he just doesn’t consider his family?
My first two weeks of keto and I was off Trulicity injections. On zero meds 😊
Have you tried Sara Lee Delightul bread, it's only 6 carbs/slice and it's not real expensive at all - it tastes just like regular white bread too. He might like it and it's surely less carbs than regular bread.
@@lindao7887 that bread spikes me bad..be sure to test
@@mikeschaoticgardening OK thanks, I'll do that ASAP.
Thanks again as always for turning your personal laboratory of 1 into a public service.
I completely respect you not wanting to continue eating white bread especially with the inflammatory symptoms creeping in but I really would’ve liked to have seen if you did eat it with butter and if that was enough of a blunting effect to knock the glucose rise down to a point where it would no longer be considered a full fledged spike.
I have an occasional toasted slice of frozen light rye bread for my over-easy eggs brekkie, with butter. Not every day, just occasional. The loaf has been in my freezer for about 2 months already. Crunchy toast but great with garlic butter or butter 'n chives along with the eggs. Thank you for confirming the pre-freezing of bread trick works.
Bread was, for the longest time, nearly impossible to give up till the keto breads came into the marketplace. They definitely don't taste like real bread and are much more expensive. BTW, I have tried the keto pizza from Pizza Hut and it was awful. Yuck. Never again!
Hahaha thanks, I won’t be trying that.
Rye bread is very different from white. Far better. Sourdough rye is best. German rye is most authentic.
Rye breads, brown bread and some other types of unprocessed bread still can give you unwanted weight but is better than white bread. To lessen the effect of weight gain from rye bread or the other types of unprocessed bread I will freeze and toast it and see what happens. I want to have the occassional bacon and eggs on toast from time to time.
I respect and appreciate your evaluation being BASED ON INFORMATION!! These days it’s not common to find integrity!! Salute 🫡
So I decided to do the test, here are my results:
I baked a small (500g) loaf of sour dough bread, white flour whole wheat starter, water and salt.
I took 100 grams of the bread and froze it. I took another 100 grams and buttered it with 20 grams of Kerrygold.
My morning BG was 137, I didn't eat anything all day and a 2:30pm the BG was 109, at 3:00pm the BG was 108 so I ate the bread with butter at 3:00pm.
For the next 3 1/2 hours I took my BG at 30 minute intervals. I did nothing in between readings but watch TV.
Here were the results:
108, 108, 129, 121, 140, 147, 135, 162.
The area under the curve (108 baseline) for the 3.5 hours was 4770 mg*minutes/dL
I stopped the test after 3.5 hours. If I had a continuous monitor, I would have gone longer but I was tired of pricking my fingers.
The next day, my morning BG was 101. At 10:30am I had a 3 egg omelet, with some green beans and pork roll.
At 2:30pm my BG was 97, at 3:00pm it was 96. I toasted the frozen bread and ate it with the same butter as before at 3:00pm.
Here were the readings, as spaced out like the day before:
96, 90, 84, 84, 99, 141, 106
The area under the curve (96 baseline) for the 3.5 hours was 720 mg*minutes/dL
So there is definitely a softening of the BG response, a shorter spike and significant reduction in the area under the curve with the frozen/toasted bread.
I would like to redo the test to see the result until the sugar level falls back to the original starting BG.
I have frozen another 100 grams of the same bread and will repeat the test in a few days. I will skip the first 1:30 readings (saves me 6 finger pricks) and take readings every hour starting at 2 hours in, until the BG readings fall off to baseline. I will report the results when I get them.
BTW, I used butter because I would never eat just plain bread or plain toast, and since each slice had the same amount of butter, it shouldn't have affected the relative results.
Thanks for sharing your results.
Thank you Steve. I think you are right. As a Diabetic I think I will pass on the 32 point spike.
Great take Steve, I always appreciate you doing the work most of us are too lazy to do. I had not seen that study, I did try Resistant Starch Rice when all that BS came out and my glucose may not have gone up as much as just having rice, but the inflammation and spikes were enough for me to stop testing. Adding fats like butter does stunt a lot of the glucose spikes which is great for me, but my wife does not eat butter (yeah I know weird) so is of no use to her.
I'm glad he wears the monitor and/or does all the finger sticking for me!
Thanks for running the test. Really interesting. I'm always glad to be able to add another tidbit of info that will assist me on my keto journey. I think I will do my own test on whole grain bread just to see what kind of results I get. That way I will know if I want to have a "cheat" meal I will be able to flatten the spike a little.
Research, whole grain bread spikes blood sugar more than white bread.
I saw the video you referenced a week or so ago and thought I’d investigate. I took a slice of my homemade sourdough bread (I make it because my family loves it. It is obviously not keto!) and froze it, thawed it, toasted it and ate it. At 0 minutes my BG was 81, at 30 minutes BG was 102, at 60 minutes BG was 134. I watched your previous resistant starch videos, so was not overly optimistic about this before I started. I was disappointed because I miss bread, but not surprised. I was gratified to see that your finding corroborated mine. Really appreciate all you do and your pragmatic approach to keto!
I really appreciate you sharing your results. Thank you!
I thought sourdough bread had the lowest carbs compared to other breads? Isn’t a 30 point spike pretty good for bread? Especially if you’re not diabetic.
if possible, next time butter that slice generously and take the test again. interesting to see the fat impact on carbs.
God do I dream. Sourdough with grass fed butter. I can't fathom how you can resist.
Bread alone, frozen or fresh will affect blood glucose levels, the frozen is definitely better. But you do need to put clothes on your carbs (fat) butter, cheese etc and maybe a veggie topping, and you get much lower and healthier response.
Other docs have claimed it's the same for potatoes and rice. Freeze, then eat. I'd like to see this tested, please. Thank you for your time on this. I've just found you and think your testing is pretty amazing and very helpful. thank you thank you! 🙂
I have an entire playlist of resistant starch videos, which I feel improved in quality once I got a continuous glucose monitor. My big disclaimer is that I'm a sample size of one. These tests are not "scientific", but rather just one guy's results at testing methods to blunt a glucose response.
Thank you for researching this Steve. Always love to see what you discover. I have completely healed my leaky gut and will never ever do anything to jeopardize it ever again. Honestly I’m strict carnivore, I never deviate and never will.
Great video Steve, ThxU. 👍🏼💡
How did you heal it?
@@brianbickle7395 She said she healed it by eating strict carnivore - which is anything from an animal. Or she may just eat meat as many do.
How could you tell you healed it? Doctors don't even think it's a real thing.
Thank you Steve for 'bitting the bullet for us', so to speak and taking one for the team,by testing these products and putting yourself out there!!! I won't be doing it in my keto journey thank you for your sacrifice. I am along way from my goal and you have helped me understand some of the do's and don'ts! A BIG Thank you to you buddy. Liz from Ontario, Canada
Great info,firstly thank you,I have been mostly keto since 2017 and started then at 97kg and now around 80kg,during that journey I always had my fave meal burgers with buns once a week and unknowingly mostly froze the buns,after my treat meal I'd fast 24 hours as figured it would get me back into Keto,so really appreciate your work on this matter educating us.
Thank you wishing yourself family,friends and fellow followers health and happiness.
I’m a statistics geek too. Thanks for taking a look at this study and then going the extra mile to test yourself for us!
I have been using this method since i heard Dr. Mandel's vid. I was interested in how it affected my digestion. I was getting a lot of bloating and gas from bread and pasta and even starches like potatoes and corn. I am not worried about my blood sugar. I'm not diabetic. I eat very clean and healthy and balanced. Organic, mostly. but I was still having difficulty with whole grains and organic starchy produce, anyway. After I started the freezing of the bread and the refrigerating cooked potatoes and pasta overnight before consuming them, it totally works. no bloating or gas problems unless I eat way too much of the carbs. like piles of it for days in a row. (I won't do that anymore). and I even decided once in the beginning, to just eat some without this method because , I forgot... and well, I won't be forgetting that anymore. The bloat and the gas was horrible. It also works with beans, but, not quite as well, for me. Moderation is still important in this method.
Very interesting experiment with surprising and intriguing results. Now I wonder if similar results may be obtained by freezing wheat before milling into flour? Or freezing flour before baking into bread? Grain stored in unheated silos during midwestern winters may very well be frozen for extended periods of time. Also, many people store flour in the freezer to avoid insect and/or mold contamination. Hopefully, testing these unknowns will lead to more discoveries. Thanks for a great video. Jess
Natural fermentation of bread also increases resistant starch, via lactic acid, from lactobacillus.
@@The_Gallowglass Yes! I think the Chorley Wood Breadmaking process has a lot to answer for. ie Elimination of Bulk Fermentation.
@@The_Gallowglass This could explain why sourdough was so readily eaten without issue, until the invention of dried yeast, and why diabetes was relatively rare until the modern age. However, this doesn't explain this with regards to Britain; we never ate sourdough because our bread was made with beer yeast, the by-product of beer production and was a liquid yeast, up until the invention of dried yeast.
Thanks for being our guinea pig, Steve, it's very much appreciated. While I could be wrong, I think if resistant anything was a thing, the corporate overlords would've already tested it and sold it as a Keto product and at a Keto price.
Nope , keto is gaining but it's far from being mainstream to be promoted.
They don"t want you healthy.
Thanks for being a guinea pig again Steve. As you always say, 'Own YOUR numbers.' Everyone's metabolism is different, so they need to find out themselves before diving in. My first thought on this is the same as yours. We need to consider inflammation and knocking ourself out of ketosis. I also thought about Dr. Cywes, the carb addiction doctor. I see going down this path as risky for those with a carb addiction. There are so many options now for carb free cooking...it's not worth the chance of back-sliding into a poor diet again.
I completely agree. It's not that hard to make a chaffle. And there are a few keto breads out there that are pretty "clean".
@@SeriousKeto what’s the brand? Thanks
@@andreamarti6337 He did a review of several of them. You can check his channel for them.
@@GothicElf68 thanks a lot!
Most welcome. It was a pretty good video where he tested a few of the Keto friendly brands for taste, texture, and of course how his body reacted in terms of blood glucose. I am not positive, but I think he might have a couple of these videos, though I only saw the one.
Thanks for this! I have been hearing about freezing/toasting bread deal and was waiting for one of you reliable guys to review it.
I am on KETO IF/18/6 for almost a year with several amazing improvements including A1c. I did the same experiment a few months ago. I do not have a continuous glucose meter, but I did 4 measurements every half an hour after eating TWO toasts. The test condition was the same as in this video except I repeated the whole experiment two more times in the following days. I got similar results. I also did the experiment with rice (50gr cooked), the numbers were higher (relative to bread) but the difference between frozen/unfrozen was considerably different. all done by freezing NOT refrigerating. I still am very careful to not get used to it, because it harms my under 30gr carbs plan.
Thank you for the informative video.
Thanks for sharing your experiment.
Really interesting. Looks like freezer pizzas are back on the menu boys! 😁 Thanks for testing and posting.
I know you're joking, but I'm sure some folks will think that these results mean they can eat whatever they want, so long as they freeze it and toast it. This experiment didn't make white bread "good"; it just made it less bad. 😉
Oh I am most certainly joking. I agree people will take this and try to justify all sorts of shenanigans.
HAHAHAHA You have a wicked sense of humor!! Thank You for the laugh!!
haha
@@SeriousKeto Every little bit helps.
Thanks once again for testing this. I am not going to let toast back into my life as for me I feel it would be a slippery slope. I love toast and feel that I am better off without it. Just love your test videos!
While I can certainly understand your not wanting to continue eating white bread, it still would have been interesting to see the difference between the plain/toasted slice and the plain/toasted/buttered. How much does that fat 'really' help in the glucose response?? Great video - as usual.
When I saw you taking a bite out of that bread I had weird thoughts - that's my addiction! I'd sit down with plain bread and just eat it. It brought me so much joy. Haven't had that since Feb and I'm down 44 lbs. I cannot look back, I feel FAR too good now!
I may do a follow up video testing a few other variables. 🙂
I'm glad you're up on this, I just got done watching Mandell's video earlier today and found it interesting as well. However, I'm not going to rush out and get real bread, it's way too tempting. I'll be sticking with my Franz keto bread and low-carb tortillas, which I find satisfies my bread needs.
This was very interesting. I thought your link was going to be for a low priced cgm, so was disappointed, but I'm a dreamer! :0) Love your channel!
I don’t believe there is a low priced CGM. Hopefully we’ll see that feature in the Apple Watch in a couple of years.
PS. The glucose bump with potatoes cooked, cooled, and used in potato salad more than 24 hrs later is much lower that hot freshly cooked potatoes by 31 mg/% on my test. Both had fat however.
I just went and watched Dr Alan Mandell's videos. I was amazing at how he never actually does any real blood sugar testing. And no one in his comment section ever said they did. So they are going on one man's word, no testing and a wing and a prayer. Thank you, Steve, for being scientific about all this stuff. I know you are just one person, but when you do these experiments you are showing us how to do it at home, ourselves, so you increase the subject pool by hundreds.
The most important part is that you do show us how to run a good experiment. And you inspire us to never assume that just because someone says so on FB or RUclips doesn't make it so. Test, test, test
What I noticed from this video is that there was no testing done BEFORE ingesting the bread. So, your comment about not assuming something because someone said so must also apply to this video. All we saw were the numbers AFTER the ingestion and we are asked to accept the changes in blood sugar that appeared on screen. Now, to be clear, I am not disputing anything said in this video, I am merely stating that we have been asked to accept initial data that was not shown to us at the beginning.
@@videosrus8631 Steve specifically stated what his blood sugars were before he ate the bread. And his software also has it recorded and when he shows the graph it shows what it was and how much the rise was. Just because he didn't show you the exact number before starting doesn't mean he didn't properly test, record and have it as part of the actual experiment. Steve has been doing this for some time. He has a very scientific mind and follows proper protocol for running a proper experiment. He also expresses how each of us may have different findings but if you follow what he did, for yourself, you can prove how it affects your blood sugar. Steve has proven over and over again, that he can be trusted. He has no financial gain to be made from his findings and his videos are being done to help others with their low carb journey.
@@videosrus8631 And the Alan Mandell videos showed absolutely no testing and many in the comments took his word as if it came from God and they were not encouraged to test it for themselves...
Yes n=1 rules all!!!
Thanks for doing this test. I’m not diabetic, but had hoped this theory might mean that I can eat pasta and noodles without gaining as much weight. I did sense that you were being a bit snarky about Dr. Mandel. He does a great service by giving us advice about how to live a healthier life.
agree
I did not see snarky. I just saw him trying to be diplomatic and non-inflammatory in the way he revealed who did the claims about freezing bread to change the starch. Dr. Mandell is great for a lot of things, but it doesn't mean he is right about everything (no one ever is). With the frozen bread claim, Dr. Mandell is, unfortunately, wrong. And I'm glad Steve was honest about it and shared actual data.
I watched the video that you mention and thought "while i do this for convenience, I don't trust it" so I'm really grateful you run a test on yourself and found there is some truth to it. Thank you
Thanks for this video. You got my attention. I love that you checked the references and tested it yourself. I like to do that. This gives me another food option. I’m on the fifth day of no sugar, very very low carbs.
I started working on a more extensive follow up video a couple of days ago. I hope you enjoy that one as well when it releases toward the end of the month. 🙂
Considering bread for me was an issue, this would be a very slippery slope! No go for me for sure! Thanks for this test!
Wonderful video as always, Steve, keep up the great work. I personally think that the trigger factor really needs to be factored in, at least for those, like myself that are fine on Keto & staying on Keto, eating things like white bread will definitely trigger the desire for other none keto options. "Once you start down the dark path forever will it dominate your destiny"... Perhaps a little overly dramatic :)
Thanks Steve for testing this. I'm better off just staying away from regular white bread. Such a weakness of mine. Love your channel.
Wow never heard you take on a study with such articulate passion! Thinking the BDNF from all the fasting is giving you some major mojo!
😄
It looks like what you have is the Abstract. They are just summeries of the full paper which is usually behind a pay wall with most journals. If you email the studies author, they are allowed to send you the full article for free and are generally happy to do so (the author doesn't get paid by the journal, so they aren't losing any money by giving their papers away for free).
The full paper was published in the European Journal of Clinical Nutrition and is 5 pages long and costs $32 to read on the journal's website.
Thanks. Just so you know, I’m using the exact article that Dr Mandell linked to and based his video on.
I always eat bread toasted. My mom’s doctor recommended years ago that she toast her bread to lower GI as well. Had no idea about the freezing part and saw Mandell’s video and wanted to search for more information. If that Pub Med study is the only info around then it’s worrying but hey maybe it really is healthy given the results in your video and other sources like my mom’s doctor.
I imagine with whole wheat bread, which is what we have, the result is an even lower GI spike or non existent.
Thank you for testing this Steve. I'm going to try this with my Aldi "keto" bread that still kicks me out of ketosis and lets loose some terrible inflammation. I have a whole loaf in the freezer that I thought would end up in the trash.
Please let me know your results.
Possibly the gluten that's causing the inflammation?
Watching
Following
Yeah, I watched Dr. Mandell's video on pasta that has been cooled in the fridge overnight. Had the worst reaction I've had In a loooooong time. Just goes to show that you have to be extremely careful with internet doctors. Thanks for doing this with bread.
eat test eat test for your self Doug
Hmm...maybe you're right. I'm still waiting to see if tapping my forehead w/two fingers will age me in reverse, cure my insomnia & detox my gullible nature.
In the meantime, I'm feeling like a grumpy , foolish old lady who needs a nap=)
...maybe I should buy a lottery ticket...or some bit coin- yaaawn.
It just goes to show that everyone is different! What works for YOU may not work for me..and vice versa. TEST, TEST, TEST!
Thanks for taking one for the team.
Steve once again, big thanks for doing the grudge work.
Boy, I was having the same thoughts Steve, when I watched it. I was thinking about your tests. And thinking 'yeah, right that would not work for me! ' I'm glad there is some redemption from the tests. I feel better about some of my family that eats regular bread. They freeze their bread when they buy it.
With your CGM I'm sure you have further info from your tests, but fat doesn't just blunt spikes but can also delay them. While I have not tested this myself, others I know have tested with pizza (high carb and high fat). They found that it can spike them at 3 and sometimes even 4 hours after the first bite.
I love hearing you talk about the details on what was good and bad about the study. I work QA in the software industry and these are concepts I have to keep in my mind at all times. Especially repeatability.
As a T2 diabetic, I spend a lot of effort to monitor my BG levels. There have been times where something that has proved safe 99 times will utterly fail on the 100th try for no reason I have been able to figure out. Or once in a while, something I know I don't react to well will cause almost no reaction at all.
I like how you approach these tests and I appreciate your honesty in the results, regardless of what they may be.
That's a fascinating point you've made about how fats could delay a blood glucose spike.
So many of Dr. Mandell’s suggestions have worked for me, I can let this one pass. Thanks for checking it out. Haven’t I read that sourdough breads are naturally lower in carbs?
I think so, however most of the sourdough store bought bread is only sourdough flavored. Doesn't have the natural yeast in it that traditional sourdough bread has.
All the sourdough breads I have seen in stores average to have about 4 times as many carbs as the whole wheat bread I used to eat.
I have a fad of toasting thin sliced "made brown both sides" wholemeal bread and then putting in the FREEZER - I eat it anytime from the freezer with butter NOT DEFROSTED and it is delightful !! So the butter does not melt into the toast it is delightful and doesn't spike me...
In my family, my son and husband still consume carbs and just happened to often eat bread from the freezer, or rewarmed rice from the fridge. No matters what the claims out there about the resisistant starch, I could see my son and husband quickly put on weight in their tummy and their pot belly grows quickly. So if there's such thing as resistant starch, the benefits will still not outweigh the negative effects of carbs. To me, just stay clear from all starch, frozen or not, if you don't want the consequences of consuming carbs.
That’s the safest approach.
@@SeriousKeto a hundred percent!
I subscribed after watching. Great analysis and you presented everything despite results that didn’t fit your expectations. I’d just noticed this claim and was interested. It’s not important to me at the moment because I’m being very strict about Keto, but I did start putting my Keto bread in the freezer and toasting it - because 1) It’s more expensive 2) I eat it only occasionally and it might go bad otherwise, 3) I prefer it toasted anyway. Maybe as an added plus it’s even lower in glucose response. I thought your approach was excellent everyday science though. The formalities of publishing in peer reviewed journals don’t always capture that. This strongly suggested this deserves more formal studies. Does Freezer treated pre toasted bread really have lower glycemic index? There’s definitely a product pitch in there if this proves as strong as your informal efforts imply. There are also various cracker-like toasted snack foods possible. Freezer section snack foods could be a thing. Probably a bad idea for serious Keto even if true - but if true it’s fair marketing gimmick.
I would love to see a test on keto bread , frozen, thawed and toasted !
Perhaps on future reviews is the glucose response is borderline
I've been freezing my bread and toasting it for years. Months ago when I first saw Dr Mandell's video that claimed it lowered the glycemic load I was pleased but having a healthy skepticism, didn't take it seriously. With this video it's become more convincing. Thank you, even though I don't do keto.
Glad I could help.
Although I’m not going to go Cra- Cra with the white bread, it is nice to know that I can make my French toast special and eat it with my family on Sunday mornings. Before, I would just look longingly at them as they wolfed down all that yumminess I made for them.
Then, it’s back to Dave’s Killer Organic Breads and or, Ezekiel 4:9 Breads for the rest of the week!
Thank you for sharing your insights and the science behind your findings! Keep making these easy to understand and follow, informative videos!
Good job, Steve. I saw that video a week or so ago too, was skeptical, and filed it away under "probably woo".
Thanks for taking -a bullet- 2 slices of white bread for the rest of us!
Nope... Not even worth it to me. So many other things I can enjoy (and not worry about affecting my glucose) than white bread!
Thank you. My daughter had told me of this. I was skeptical. I wonder if this would knock the carbs out of keto safe bread doing the freezing,thawing, toasting test. Love your channel.
Totally wondering the same question. If I take one of the good tasting low-carb tortillas (great review on those btw, Steve) and freeze it and prep it the same way, does it help at all?
@@manfredothmer4530
Try it and let us know.
It would be interesting to see this test on true sourdough bread and compare the results. Thanks Steve.
If you try it out, please let me know.
My husband, former diabetic, tried it with sourdough and measured before and after with his blood glucose monitor. The bread was frozen and then toasted. Blood sugar went up 50+ points and took about 4 hours to come down. That’s all he had to eat in the morning!! Anyone want the rest of our frozen loaf?😁
@@as922408 Good to know. Thanks.
@@binglamb2176 We we’re curious too. Sad it didn’t really work, for us anyway. We both love sourdough!!!
@@as922408 thanks for sharing that info
Hello, i am a french baker and wanted to share my experience with you and freezing bread. if you freeze bread without adding artificial component to protect the gluten then the 'unbaked' product will have a very short life time, about 7 day in the freezer. freezing temperature will 'damage' the gluten and the product will not be so nice after baking. it would be interesting to repeat the test after let say 10days in the freezer... on both, baked and raw +baking
I only eat my wife's homemade bread with minimal ingredients. I freeze the bread then thaw and toast the one thing I do differently I add alot of raw cinnamon. Could you test with cinnamon and butter on toast to see the outcome.
I'll be doing a video this autumn testing a number of supposed glucose control hacks. I'll put cinnamon on the list of things to test.
Thanks for all the info...maybe the frozen bread hack is not for me on keto, but I definitely could see "improving" the carb effect for my non-keto family😁
There's that...
I think you should have tested also against a non-frozen slice, toasted. While the results weren't staggering anyway, it would be good to know how much of the difference was due to freezing and how much was due to toasting.
I tested the two extremes from the linked study. You can see their results.
@@SeriousKeto I know, it just would have been interesting to see the middle variant in the context of your own sample.
Point taken 🙂
I've heard the same thing for pasta and baked potatos. My neice has a 6 year old son with Type 1 and he loves pasta. Until they found out about this method, pasta, one of his favorite foods, was not allowed because of how much it spiked his level. I've tried this method by cooking the pasta Al Dente, washing it off in cold water, refrigerating it for a few hours to over a day, and then heating it back up. It seems to work for me and doesn't get my glucose level out of range after a meal. Maybe you could do a test on some different spaghetti/pasta noodles.
Probably next month and that will be my final test.
There was a recent podcast from the Fasting Method and they said specifically the starch had to be eaten cold, so curious here why this study says to heat it up.
@@SeriousKeto Also heard this work with rice. Supposedly turns it into a 'resistant starch'. Haven't tried that yet so sicne being diagnosed as diabetic in Dec. 2021, I have stayed away from Chinese food.
@@BrettJ_Online Interestingly, fried rice is always made with cold rice if done properly. It won't cook right unless it's been refrigerated a day or so.
Thank you for doing this test for us. I will now do my own test of freezing, thawing and toasting the Aldi Keto Bread since just put of the bag it spikes me 20 or more points for over 3 hours. Hopefully , going by your results, there might be a possibility I can lower that response greatly. again, thanks for this and all the tests you do on your channel.
@@lenabreijer1311 lots of keto breads can be purchased right off the grocers shelf. adli has aldi keto white and wheat bread and publix and target have solo keto bread. neither are frozen until you put them in the freezer.
@@lenabreijer1311 really???
At Walmart - Healthy Life KETO bread is on the shelf, no in the Freezer section.
It's easy to find, look for the white outer packaging with a big red "0g" on the end of the package.
In my opinion it's not the freezing of the bread that blunts the glucose response it's toasting the bread that blunts the glucose absorption. I cannot remember where I learned this, but I was a RN for 36yrs. Sure you don't want to do it again w fresh toasted bread but curious abt it being the same as the frozen toasted bread result. Thank you for sacrificing yourself for bread experiments!🙏
The study claimed it was the freezing, so that’s what I tested. 😉
I am a type 1 diabetic and on a continuous monitor and found out by accident that freezing then toasting bread lowers glycemic load. I started freezing my bread because I rarely eat it. The first time I ate a piece of the frozen bread, which I then toasted, when I took my normal amount of insulin, my blood sugar then dropped dangerously low about an hour later to only 47. So after testing, I found out that for frozen then toasted bread, I had to lower my amount of insulin from 1 unit for 3 net carbs to 1 unit for 10 net carbs. I still don't eat a lot of it, because it still has carbs, but I can attest to the fact that freezing then toasting bread does indeed lower the glycemic load, it at least did for me.
Thank you for being our Guinea pig, Steve! I have had too many benefits from a Keto lifestyle to jeopardize it just to eat bread when, as you said, there are so many good “Keto approved” alternatives. I make my own. But MAYBE just on a rare occasion (my birthday?) one piece of bread prepared this way wouldn’t hurt? I’ll confess I did drool a little watching you eat it! 😅 I was wondering if a different bread ~like whole wheat, rye or sourdough~would cause a different response. Can you share which is YOUR go-to keto bread? Thanks again, and LOVE your channel! 💖
I'll be doing a summary of keto breads I've reviewed next month. I need to go back and re-watch the reviews I've done so far.
While the idea of eating a non sourdough plain white bread is not very appealing to me, the fact that this process freezing/thawing/heating seems to do something to blunt spikes with several types of foods is pretty intriguing. I would be interested to see the results with some starchy but nutritious foods like quinoa, brown rice, whole wheat bread, sprouted wheat bread, whole wheat pasta, beans, hummus and so on. I wonder if repeated freezing and thawing could increase the amount of resistant starch, or whether the temperature it is frozen to makes a difference. It is such a cheap experiment to perform it is amazing that there are not legions of grad students doing these studies. One of the CGM manufacturers could enlist their thousands of users to perform these tests and report the results.
I agree that it seems like these studies focus on ways to make trashy food a little less bad for you. Perhaps I will do another n=1 test on a couple of the items you mention in the future.
Thanks Steve this makes me wonder if this would work on other things like tortillas or if it would work on keto bread to lower the glucose responce thanks for all you do
Keto bread test 👍🏻
I buy low-carb tortillas (4 net carbs each) from Costco in bulk and then freeze them to keep them fresh. Then just take out what I need.
Thanks! I had seen the other video. I always like to get a variety of information about subjects.
Wow thank you for doing this test. I love bread and it seems this is a great way to somewhat dampen the negative effects.
Thank you for testing this theory. The only reason I figured it *might* work is because freezing bread tends to make it less… bready?… and then toasting it after would seem to remove whatever makes it fluffy. Interesting that it did lower the effect, but still not good for health.
Naah. I freeze my bread all the time,as it lasts longer. It tastes just fine. :}
all kinds of magic can happen apparently: freezing turns carbs into fiber, protein turns into cake in your liver, etc... =)
Time to load up the freezer with Oreos and Cheetos! #sarcasm
@@SeriousKeto I thought you said "Cheetas" and I was like "oh yeah, I could go for some wild game... wait"
@@ChrisBairKeto 😂😂😂 Carnivore diet!
Well I’m anxious to watch this because no matter how much you freeze anything it will not stop the fact that my body reacts badly to gluten. So I continue to pay high prices for bread. Making my own I’m just not good at it and I recently found some awesome gluten-free bagels that just ring me back to the old days! 1netcarb
My favorite gluten free bagels are Trader Joe's.
What bagels?
Just watched your clip - seems everybody has a point of view and a story to tell regarding the narrative. I myself freeze then toast. It always makes me feel better and happier and I only use UNSALTED butter that I make myself...Thanks you sir...
God bless you Steve! Hope your journey is going well this year with alcohol. Still praying for you.
I would be curious to see what regular (not frozen and thawed) toasted bread did to blood glucose levels. I heard that Banting ate toast on his diet.
Me thinking the same, the browning of the toast must fix the carbs in someway, turning them into an undigestable fibre, is freezing doing anything in particular
I believe when you did the rice test, it had to be reheated too after being refrigerated to see a difference as well. This is great news and everyone should test it to see if they get the same results, those that can't live without bread haha
My family froze all our bread in the '60's & '70's. Parents had a huge chest freezer, so stocked up. They liked the whole grain Adventist bakery in Loma Linda, Calif. My brother and I still got fat. Neither of us has become diabetic, though.
Yeah, I remember as a kid bread selling for 5 loaves for $1. My mother would always get 5 and throw 4 in the freezer.
@@ellenscott6924 ok my
frozen berries have less carbs than fresh berries. any body knows the reason? if true, what might be the mechanism? thank you.
So glad i stumbled on this video! I saw that video and something about it didn’t make sense. Thanks for breaking it down.
Can you please try the same test on keto/lower carb bread. That would be interesting to see. I toast or fry keto bread, but don't freeze it, because it has a very long shelf life. However, if it reduces the spike even more, it's worth freezing it. Unfortunately I don't own a testing kit.
I was wondering the same thing. ☺️
I feel that I have sufficiently played the role of guinea pig between my multiple bread reviews and resistant starch test videos.
@@SeriousKeto you’ve done well friend
@@SeriousKeto yes, you've done well. Thanks.
Great experiment, thanks! Although, I could not have helped but notice that your bread was only properly toasted on one side. The other side remained virtually untoasted from what I could see. As someone who have recently spent a month trying to find a toaster that toasts the bread evenly on both sides - and loosing this battle - I still have a bit of an OCD when it comes to visually examining the humble toast. It is amazing, that in this day and age, when the human kind can successfully send a tractor to the Mars, it is still virtually impossible to create a toaster that toasts the bread evenly on both sides, irrespective of price paid. Anyway, this got me thinking - what if your bread was toasted perfectly? Would that possibly spike you glucose few points less and thus not be considered a spike anymore? Hmmm…
Search on youtube “america’s test kitchen toaster” they’ve helped us find a great one
but all the pictures and videos from space are made on Earth, research" fake ISS" you'll be surprised.
@@eightofhearts well, here is the thing… I don’t need features, I need 4 slices of bread toasted evenly slot to slot, front to back. How hard could it be, really? You try it with your toaster, then get back to me lol)))
I wonder if freezing "keto" breads that emit a bit of a spike could possibly have a similar reduction. Like say a 30pt spike become a 20 or less. Interesting. Thanks for doing these types of tests.
I'll likely try this on future reviews of keto breads if I feel the glucose response is "borderline" and the ingredients aren't too sketchy.
This is very interesting. Your results stand within the situation you recorded. The slightly lower spike is helpful.
Steve, I have been on Keto for 8 months. Blood tests show all parameters are down to normal. Dr. Mandell video . . to me at least . . was a godsend. But I was leery and experimented quite a bit. Frozen bread, rice, yams and potatoes works very well for me. Also, I DO NOT EXPERIENCE THE AWFUL BELLY BLOAT and especially 'carb coma', I always needed at least an hour or two naps. I don't overindulge, maybe 2-3 slices every 4-5 days. I use Ezekiel sprouted grains or sesame seed bread. I also tried cooking gluten free pasta, freezing it, then after a couple of days thaw, then frying it and mixing in an egg. Experienced no adverse effects at all. Same with rice, after thawing it you can use it in multiple ways, I use it in stir fry. As far as fats . . I avoid all vegetable oils, I only use pure butter, olive oil or Ghee. Steve, you've dispelled any doubts. I truly appreciate your video . . Thank you!
thank you for sharing your experience
@@SeriousKeto I forgot, I also use coconut oil
Interesting..it's good to know but wouldn't make me go out and start eating bread. Regular white bread has more unhealthy issues in it than just carb count. Thanks Steve :)
I have froze bread my entire life in order to have enough in the house without it all going stale. I can just say from personal experience, that as someone who can live off of toasted buttered cheese sandwiches, that if this study had been totally true I would have never had sugar spikes and crashes and I would probably would be a lot thinner.
yep. 🙂
Thank you very much for making a video on this topic. When I first saw Dr. Mandell's video I was intrigued and also cautiously hopeful. However, I wasn't willing to put too much faith in the resistant starch theory because like the old saying goes: "If it's too good to be true, it probably isn't." I eliminated bread completely from my diet about 16 months ago and I wasn't prepared to experiment with this. I really appreciate you doing this for us.
The follow up video I'm filming is much more comprehensive and is showing some very interesting results that I wasn't prepared for...
I stumbled upon this concept quite by accident. I am single and a type 1 diabetic, I rarely eat bread, only once in a blue moon. So when I buy a loaf of bread, I always freeze it., since it will take a long time to use it up. I take it directly from the freezer and toast it if I use it, I don't let it thaw. Being a lifelong diabetic, I know for me, 1 carb will raise my blood sugar 4 points. So one piece of this particular bread has 11 carbs per slice and will raise my blood sugar 44 points and I would take 3 units of insulin for that. But I started noticing when I froze the bread and took the normal amount of insulin for the carbs in it, I would get very low readings 2 hours later. So I tested without taking insulin, and the frozen then toasted bread was only raising my blood sugar by 2 points per carb. The only time that has ever happened to me, it is ALWAYS 4 points per carb. I had no idea why this happened until now. I knew potatoes had resistant starch and would raise blood sugar more slowly when cooled in the fridge over night, but had no idea you got that same resistant starch when freezing bread. Thanks for sharing this. Just to be clear though, just because this happened to me, doesn't mean it would happen the same for others, our bodies all process carbs differently. Being a type 1 diabetic, I am not on Keto, that would be very dangerous for me, however I do have to eat low carb, so look at keto channels at times for low carb recipes. What strikes me as odd, is that people on Keto don't take glycemic index and glycemic load into account on carbs. That is very important for type 1 diabetics, I have always wondered why that wouldn't also be important to persons on Keto.
And thank you for sharing your real world results. More data points are always a good thing. 🙂
@@SeriousKeto you are welcome! Thanks for your videos!!
So from what I've read the change into resistant starch is incremental. Apparently you can repeat the process on the same piece of bread freeze->thaw->freeze->thaw a few times, each time increasing the amount of resistant starch. This also works on rice and potatoes, allegedly. Ymmv.
not in my testing (I've done multiple videos). Still it's the myth that will not die.