Science says you can eat bread for dessert

Changing the order of your meal can impact blood glucose levels. Photo Getty

It's nearly impossible to resist the warm, crusty allure of freshly baked bread.

But we try, because we've heard time and time again that refined carbs spike blood sugar, along with appetite, making us more likely to overeat. But what if we said you can eat carbs without the side of guilt and subsequent cravings?

New research in the journal Diabetes Care does just that, finding that eating bread at the end - not beginning - of your meal may be more important than nixing it altogether.

In the small but compelling study, researchers discovered that when 11 people ate a ciabatta roll after a meal of grilled chicken, vegetables, and salad instead of before, their peak blood sugar was on average 30% lower.

The absorption of carbs seems to be slowed down when protein and vegetables are consumed first, says Dr Alpana Shukla, study co-author. Basically, there's something there to buffer their absorption and slow down how quickly they're turned into sugars.

More: 10 desserts for diabetics

And that's big news, the researchers say, as the simple shift could potentially help quash cravings and prevent overeating later, and even help diabetics rely less heavily on medication without totally changing their diet.

The best part: The swap doesn't only work for bread. Treat pasta or rice the same way. Not exactly interested in eating those after the rest of your entrée? You don't have to. Simply having a healthy appetiser with a bit of protein and fibre beforehand may be enough to do the trick.

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