Bread is a staple food in many countries around the world. On average, each German consumes about 58 kg of bread per year—approximately 3.5 slices per day. However, when it comes to weight loss, nutritionists often recommend cutting out bread and the carbohydrates it contains. A new scientific study from Düsseldorf suggests that not all bread is the same.
A research team led by Dr. Kerstin Kempf and Professor Dr. med. Stephan Martin from the West German Center for Diabetes and Health (WDGZ) examined the effects of different types of bread on body weight in people with obesity. Their hypothesis was that consuming bread that does not cause sharp insulin spikes could be a simple and effective step toward a “low-insulin” lifestyle for overweight individuals. The key idea behind the study is the connection between high insulin levels and weight gain: insulin not only facilitates sugar absorption by cells but also slows down fat burning.
This is the first scientific study in the world to analyze the impact of different types of bread on insulin release and body weight dynamics. It was conducted in collaboration with the Düsseldorf-based bakery Hinkel. A total of 80 overweight participants took part in the experiment.
For three months, half of the participants consumed whole-grain rye bread daily, while the other half ate bread with a low insulin index, without changing any other aspects of their lifestyle. The first group, which consumed whole-grain rye bread, experienced an increase in insulin levels, which blocked fat-burning processes.
Bread with a low insulin index, developed by Hinkel Bakery, had the opposite effect. Since the body did not need to release insulin after its consumption, it used its own fat stores for energy instead. “Our results confirm the hypothesis that properly selected bread can actually support weight loss,” explains Professor Stephan Martin, chief physician and director of WDGZ. Over the three-month study, participants who ate low-insulin bread lost an average of about two kilograms without changing their physical activity levels or overall diet.
Alternative Flour Instead of Grains: The Key to Lower Insulin and Weight Loss
The practical conclusion of the study is that those who want to lose weight do not necessarily have to eliminate bread entirely. The key is choosing the right type and avoiding products that trigger insulin spikes. According to the Düsseldorf researchers, insulin levels play a crucial role in weight loss processes. To prevent insulin from rising, starchy flour can be replaced with proteins or alternative types of flour that are not derived from grains, such as almond flour.
The study was published in the peer-reviewed scientific journal Nutrients, confirming its scientific credibility. It has generated significant interest, particularly in the United States, and became one of the most-read articles in the journal. The study offers a new approach to weight management, shifting the focus from calorie counting to analyzing how foods affect insulin levels. After all, if insulin levels remain low after eating, the body can burn fat stores without the need to experience hunger.
Source: Catholic Clinical Complex