What really happens in a toaster?
As more attention is turning to our kitchen appliances and cookware, and their potential implications for our health, some might wonder if air fryers, microwaves and even toasters have harmful components. Toast lovers in particular may consider if they are gaining or losing any nutritional value by toasting their bread.
Laura Isaacson, a registered dietitian at Vida Health in Mount Horeb, Wisconsin, says that the differences are minimal.
“They are not clinically meaningful for most people. More importantly, choosing high fiber, whole-grain bread over refined white bread has a substantial, clinically proven impact on long-term health,” she adds. So, toast it or don’t, but get those whole grains in.
According to the
American Heart Association, whole grains are a good source of dietary fiber, which can improve blood cholesterol levels and lower risk of heart disease, stroke, obesity and type 2 diabetes. Mayo Clinic reports most Americans don’t eat enough grains. Eating whole-grain foods like bread can create a feeling of fullness that helps with weight loss or maintaining a healthy weight, in addition to other health benefits.
Here’s what to know about eating whole grains with and without your toaster’s help.
What happens to bread when you toast it?
“Short, dry heat does not strip away protein, fiber or essential minerals. Major nutrient losses occur during the initial baking process, not during a quick toast,” Isaacson says.
Toasting can have some benefits when it comes to how your body processes the bread; the heat rearranges starch molecules into something more structured. This slows digestion and could help those trying to manage glucose levels.
“Freezing bread before eating it produces a similar lowering effect on blood sugar spikes,” she says. “Combining freezing, defrosting and then toasting can be helpful in managing post-meal blood sugar.”
Does toasting change the nutrition?
Toasting doesn’t alter nutrition, but for some with stomach issues, it can make for an easier way to digest bread. “Toast can feel gentler and less heavy on an upset stomach due to its low moisture and firm texture,” Isaacson says.
However, burning your toast can cause harm over time. “Over-toasting creates acrylamide, which is a heat-generated compound and probable human carcinogen. To keep chemical exposure minimal, people should aim for a light golden-yellow shade rather than dark brown or burnt edges,” she adds.
So, turn down that setting and enjoy your lightly toasted – not black and charred – bread.
This article originally appeared on USA TODAY: The nutritional benefits, drawbacks of toasting your bread
