Scientists from the Düsseldorf Catholic Hospital found that eating bread with a low insulin index significantly reduced body weight. The research was published in the journal nutrients.
Bread made from highly refined white wheat flour or whole grains has a high insulin and glycemic index. This means that after eating, the glucose and insulin levels in a person’s blood increase drastically. It has previously been associated with an increased risk of obesity, cardiovascular disease, and type 2 diabetes.
In a new study, researchers compared the effects of two different types of bread on body weight in overweight people (BMI greater than 27.0 kg/m2) who regularly eat bread.
80 people participated in the experiment. During the study, half ate reduced-carb bread, while the other half ate regular rye bread. The low-carb bread contained sunflower seeds, oatmeal, psyllium husk, chia seeds, baker’s honey, flaxseed, and crushed almonds. While this type of bread contains 3-4% easily digestible carbohydrates, this rate reaches 38-54% in normal breads.
Participants who ate low-insulin breads lost an average of 1.8 pounds in three months. Weight loss was especially evident in people over 55 who lost an average of 2.60 kg, and hip circumference and BMI were also significantly reduced. They did not make any other changes in their lifestyle. The blood test confirmed that weight loss was associated with less increases in insulin and glucose levels after a meal than with regular bread.