03/26/2026
Sourdough is not regular bread and the type of potato makes a difference.
The fermentation breaks down most of the gluten and phytic acid before you eat it. That means better mineral absorption and less of an inflammatory response. Your blood sugar stays more stable too because the wild yeast and lactobacillus produce organic acids that slow digestion.
Reheated potato is an interesting one that has worked for me. Cook it, cool it, reheat it. The cooling process converts some of the starch into resistant starch. Your body can’t break it down the same way so instead of spiking glucose it feeds your gut bacteria. Some people barely notice it, for me it hit my CGM way differently.
Brown rice scores lower than white and that’s going to bother people. The bran layer has phytic acid which blocks absorption of zinc, iron, and magnesium.
White rice is basically a clean glucose source without the antinutrients. If you’re eating a nutrient dense diet already, white rice is the better move. Just pair it with protein if possible.
Pasta in Europe scores higher because they use durum wheat and bronze die extrusion which changes the starch structure. US pasta is a different product.
