“The” Secret To Enjoying Bread Again Without Sugar Spike!

Summary

In this informative video, Dr. Eran discusses how freezing and toasting bread can help manage blood sugar levels due to the process of retrogradation, which slows glucose release. He also introduces low-carb, high-fiber bread options like pumpernickel and Ezekiel bread, which are beneficial for those watching their sugar intake. The video emphasizes the importance of moderation and suggests trying these methods to see their effect on individual blood sugar levels.

Takeaways

• 🍞 Freezing and toasting bread can help manage blood sugar spikes due to a process called retrogradation, which changes the structure of starch molecules, slowing down glucose release into the bloodstream.
• 🧬 The study mentioned in the script supports the idea that retrogradation makes the bread's starch less digestible, leading to a gentler rise in blood sugar levels.
• 🥖 Pumpernickel bread, made from coarsely ground rye and fermented with a sourdough starter, is high in fiber and has a low glycemic index, making it a good option for those watching their blood sugar levels.
• 🌾 Ezekiel bread, made from sprouted grains like wheat, barley, and lentils, is rich in fiber and protein and typically has a low glycemic index, beneficial for blood sugar management.
• 🛒 Both Pumpernickel and Ezekiel breads are often found in the freezer section of stores because they lack preservatives and added sugars, which can cause them to spoil more quickly.
• 🚫 The speaker advises against indulging in large amounts of bread, emphasizing the importance of moderation and the individual's response to different types of bread.
• 🥥 Alternative low-carb bread options such as almond flour and coconut flour bread are mentioned, which are typically higher in fiber and may contribute to better blood sugar management.
• 📉 The script suggests that different individuals may respond differently to bread and its impact on blood sugar, encouraging personal testing and moderation.
• 👍 The speaker requests viewers to like, subscribe, and turn on notifications for the channel to receive updates on new videos.
• 🌐 A mention of a new website with a quiz to help viewers understand their dietary needs is made, suggesting it as a resource for further information.
• 🤝 The script ends with a call for community and respect in the comments section, promoting a positive and supportive environment for sharing opinions and learning from each other.

Q & A

What is the main topic of Dr. Eran's video?

The main topic of Dr. Eran's video is the impact of bread on blood glucose levels and a kitchen trick involving freezing and toasting bread that could help manage glucose spikes.

Why might some people be concerned about their blood sugar levels after eating bread?

People, especially those managing diabetes or trying to maintain steady energy levels, might be concerned because bread typically causes a spike in blood sugar levels due to its carbohydrate content.

What is the kitchen trick suggested by Dr. Eran to manage blood sugar levels when consuming bread?

Dr. Eran suggests freezing bread and then toasting it later, a process that may help in keeping glucose spikes at bay due to a change in the starch structure of the bread.

What scientific process occurs when bread is frozen and then toasted?

The process is called retrogradation, which changes the structure of the starch molecules in the bread, making them harder for the body to break down and resulting in a slower release of glucose into the bloodstream.

What are some alternative bread options that are friendly for blood sugar levels mentioned in the video?

Dr. Eran mentions pumpernickel bread and Ezekiel bread as alternatives that are low in carbohydrates and high in fiber, which can be beneficial for blood sugar management.

Why are pumpernickel and Ezekiel bread typically found in the freezer section of a store?

These breads are usually found in the freezer because they do not contain many preservatives and additional sugars, making them healthier but with a shorter shelf life compared to regular breads.

What is the significance of the sprouting process mentioned in relation to Ezekiel bread?

The sprouting process enhances the bread's nutritional value and reduces its carbohydrate content, making it a better option for those looking to manage their blood sugar levels.

What advice does Dr. Eran give regarding moderation when consuming bread?

Dr. Eran advises that a slice of bread is not going to cause insulin resistance if consumed in moderation, and it's important to enjoy food while still being mindful of blood sugar management.

What other types of bread does Dr. Eran mention as having lower carbohydrates and higher fiber?

Dr. Eran mentions almond flour bread and coconut flour bread as examples of breads that typically have lower carbohydrates and higher fiber content compared to traditional wheat bread.

How does Dr. Eran suggest viewers determine if the bread trick or alternatives work for them?

Dr. Eran suggests that viewers should check their blood sugar levels to see the difference for themselves, as the effectiveness may vary from person to person.

What additional resource does Dr. Eran mention for viewers to better understand their needs?

Dr. Eran mentions a new robust website with a quiz that viewers can take to understand their needs better.

Outlines

00:00

🍞 Managing Blood Sugar with Bread: A Kitchen Trick

Dr. Eran introduces a video about how bread affects blood sugar levels and suggests a simple kitchen trick to mitigate glucose spikes. The trick involves freezing bread and then toasting it, which triggers a process called retrogradation. This process alters the starch molecules in the bread, making them less easily broken down by the body and resulting in a slower release of glucose into the bloodstream. Dr. Eran also discusses alternative bread options like pumpernickel and Ezekiel bread, which are low in carbohydrates and high in fiber, and recommends freezing and toasting these as well for better blood sugar management. He emphasizes the importance of moderation and respect within the community when sharing opinions on dietary choices.

05:01

🌾 Exploring Low Carb Bread Options for Blood Sugar Control

In the second paragraph, Dr. Eran continues the discussion on bread and blood sugar by exploring low carb bread options such as pumpernickel, Ezekiel, almond, and coconut flour breads. He explains that these breads are typically found in the freezer section due to their lack of preservatives and added sugars, which makes them healthier but with a shorter shelf life. The video encourages viewers to try these alternatives and to perform their own tests to see the effects on their blood sugar levels. Dr. Eran also invites viewers to engage with the content by liking, subscribing, and participating in the community, and mentions a new website with a quiz to help understand individual needs.

Keywords

💡Blood Sugar Levels

Blood sugar levels refer to the concentration of glucose in the bloodstream. In the video, Dr. Eran discusses the impact of bread on these levels, particularly for individuals managing diabetes or seeking steady energy levels. The script mentions that freezing and toasting bread can help in moderating glucose spikes, which is a key point in managing blood sugar levels.

💡Retrogradation

Retrogradation is a scientific term used in the script to describe the process that occurs when bread is frozen and then toasted. This process changes the structure of the starch molecules in the bread, making them more resistant to digestion. The script explains that this results in a slower release of glucose into the bloodstream, which is beneficial for maintaining stable blood sugar levels.

💡Glycemic Index

The glycemic index is a measure of how quickly a food raises blood sugar levels. The video script mentions pumpernickel bread, which has a low glycemic index due to its high fiber content, making it a better choice for those watching their blood sugar levels. The concept is central to the video's theme of managing blood sugar through dietary choices.

💡Fiber

Fiber is a type of carbohydrate that is important for digestion and can help regulate blood sugar levels. The script highlights that high-fiber breads, such as pumpernickel and Ezekiel bread, are beneficial for those with diabetes or who are watching their carbohydrate intake, as they lead to a slower and more controlled release of glucose.

💡Ezekiel Bread

Ezekiel bread is a specific type of bread mentioned in the script, known for being made from sprouted grains, which are rich in fiber and protein. The video suggests that this bread is a healthier option with a lower impact on blood sugar levels, fitting into the overall message of the video about making informed dietary choices.

💡Pumpernickel Bread

Pumpernickel bread is a traditional bread made from coarsely ground rye flour and fermented with a sourdough starter. The script emphasizes its high fiber content and low glycemic index, which are beneficial for blood sugar management. The bread is also mentioned in the context of the freezing and toasting trick to further moderate its impact on glucose levels.

💡Diabetes Management

Diabetes management is a key theme in the video, as it discusses how certain types of bread and preparation methods can help individuals with diabetes maintain more stable blood sugar levels. The script provides specific examples of bread types and preparation techniques that can be part of a diabetic's diet plan.

💡Almond Flour Bread

Almond flour bread is one of the alternative bread options mentioned in the script for those looking to reduce their carbohydrate intake. It is made from ground almonds and is typically lower in carbohydrates and higher in fiber compared to traditional wheat bread, making it a suitable choice for those managing blood sugar levels.

💡Coconut Flour Bread

Coconut flour bread is another alternative bread mentioned in the script, which is typically lower in carbohydrates and higher in fiber. The video suggests that such breads can be part of a diet aimed at controlling blood sugar levels, aligning with the theme of exploring healthier bread options.

💡Moderation

Moderation is a key concept in the video, emphasizing that enjoying bread in reasonable amounts, especially when following the freezing and toasting method or choosing low-carb options, can be part of a balanced diet without causing significant blood sugar spikes. The script encourages viewers to enjoy bread responsibly as part of a healthy lifestyle.

💡Community

The concept of community is touched upon in the script when Dr. Eran encourages respectful comments and sharing of opinions. He positions the viewers as part of a community that learns from each other, which is important for the video's message of collective support in managing health and diet.

Highlights

Dr. Eran discusses the impact of bread on blood sugar levels, particularly for those managing diabetes or maintaining energy levels.

Freezing bread and then toasting it can help control glucose spikes due to a process called retrogradation.

Retrogradation changes the structure of starch molecules in bread, making them harder for the body to break down and release glucose slowly.

The science behind freezing and toasting bread is supported by a study mentioned by Dr. Eran.

For those watching their carbohydrate intake, low carb, high-fiber bread options like pumpernickel and Ezekiel bread are recommended.

Pumpernickel bread is traditionally made with coarsely ground rye and fermented with a sourdough starter, making it rich in fiber and low in glycemic index.

Ezekiel bread is made from sprouted grains like wheat, barley, and lentils, which are rich in fiber and protein.

These healthier bread options are typically found in the freezer section of stores due to their lack of preservatives and sugars.

Dr. Eran emphasizes the importance of moderation and the potential benefits of a slice of bread for happiness and blood sugar control.

Almond flour and coconut flour bread are other low-carb options that are higher in fiber compared to traditional wheat bread.

Dr. Eran suggests that these bread alternatives can lead to healthier outcomes if consumed in moderation.

The video encourages viewers to try freezing their bread and see the difference in their blood sugar levels themselves.

Dr. Eran invites viewers to join the community, learn from each other, and respect each other's opinions.

He also mentions a new robust website with a quiz to help viewers understand their needs.

Dr. Eran reminds viewers to give the video a thumbs up and subscribe for more helpful content.

The video concludes with an invitation to visit the website and take advantage of the quiz.

Transcripts

hey there this is Dr Eran welcome back

to our Channel today I am diving into a

fascinating topic about bread glucose

levels and a little kitchen trick that

could make a big difference especially

if you're watching your blood sugar

levels which I'm sure you do right so

grab your favorite slice and let let's

get started have you ever thought about

what happens to your blood sugar levels

after you eat bread yeah you know what

it is right what happens it's a common

concern especially for those managing

diabetes or just trying to maintain

steady energy levels throughout the day

I have some patients who don't want to

even see me or they just refuse to watch

videos because they just want to eat

their bread and that's all they like so

well I have something interesting for

you did you know that freezing your

bread which I talked about this before

but I'm going to make another video

because a lot of people still sound like

they never heard of it freezing your

bread and then toasting it later could

potentially help in keeping those

glucose spikes at pay so you're going to

ask me okay doc what is the science

behind this right well check out this

study here well basically it says when

you freeze bread and then toast it it

undergos a process called retrogradation

so this process essentially changes the

structure of the starch molecules in the

bread making them harder for your body

to break down as a result the glucose

from the bread is released more slowly

into your bloodstream leading to a

gentler rise in the blood sugar levels

compared to the fresh bread voila pretty

cool right and hey who does not love a

slice of warm crispy toast in the

morning anyway or if you're a keto guy

you'll probably start writing nasty

comments you can keep it to yourself you

don't want it now if you are someone who

is keeping a close eye on your

carbohydrate intake which I'm sure you

are as a diabetic you might be wondering

if there are also any other bread

options out there that are particularly

friendly for your blood sugar levels

well you're in luck there are actually

some very low carb high-fiber bread

varieties that could be great options

for you and you don't have to go like

100 miles to find them now one such

option is pumper nickel bread a

traditional pumper nickel Bread is made

using coarsely ground Rye plow fermented

with a sour those starter the high

percentage of Rye makes this bread rich

in fiber content leading to a very low

glycemic index and if you follow the

trick of freezing and toasting it's

going to be even better now another

great choice is Ezekiel bread now this

unique Bread is made from sprad with

grains like wheat barley lentil sowing

beans and so forth they rich in fiber

and protein now most of the time you may

not find these breads like on a regular

bread shelf in your regular store

Supermarket they're typically in the

freezer why they in the freezer because

they don't have a lot of preservatives

and other sugars that they put in there

in regular breads that are supposedly

tastier but these breads Ezekiel and

pamper nickel go bad quickly because

they are very healthy I heard that

Chick-fil-A nuggets for example they

wouldn't go bad for 6 days even a yeast

does does want to eat that think about

that if a yeast doesn't want to eat your

bread you should not be eating that

bread either but anyhow the sprouting is

important sprouting process can enhance

the bread's nutritional value and reduce

its carbohydrate content making it a

great option for those looking to manage

their blood sugar levels Rook write

comments just be respectful because

there's a lot of comments out there that

I don't know why there's so much haters

out there we are sharing our opinions

you can share your opinion just be nice

don't use the f word don't use those

things like what's the point right and

please correct those friends who are

trying to be nasty just teach them some

manners right we are a community we love

each other let's let's get together

learn from each other now I'm not saying

here to indulge in these Breads and eat

the whole lovea and stuff to like some

people misunderstand that but if you

have to have a slice of this bread in

the morning and that's going to make you

a lot happier in the long run guess what

and it's not going to kill you a slice

of bread is not going to make anybody

insulin resistant so it's all about

moderation and if it's going to make you

happy eating that bread and you don't

want your blood sugar Spike just follow

the instructions in this video and

you'll be good to go now what else

additionally I would say some people do

almond flour bread right coconut flour

bread these type of breads are typically

lowering carbohydrates they are higher

in fiber again compared to traditional

wheat bread people think they're healthy

by the way they're not definitely if you

do that you will have a better chance of

having a healthier result so whether you

are freezing your bread for a smoother

glucose ride or exploring some low carb

options like pumper nickel Ezekiel

almond or coconut flour bread if you

want to make it at home right there are

plenty of ways to enjoy your favorite

bread again without worrying too much

about those pesky spikes and the blood

sugars now of course everybody is

different check your blood sugar see the

difference yourself it may not work for

everyone but it works for a lot of

people as long as you eat that bread in

moderation now please join us today uh

if you find this video helpful please

give a thumbs up this is important

because YouTube will recommend this

video when you give a thumbs up right

and subscribe click on the ring so you

are always notified when there's a new

video until next time happy toasting and

see you atd.com remember we have a very

new robust website that is very nice we

have a quiz that you can take to

understand what your needs are I would

say take advantage of it today thank you

and talk to you later

hey guys I hope you're enjoying this

channel so far and I hope you subscribed

already uh if you didn't do it and if

you did watch this video right there I

think that will help you too