Bread alternatives: Exploring global options for healthier habits
Bread, more specifically whole grains, constitutes a valuable segment of our diet and is not inherently bad for us. Nevertheless, choosing to omit bread from your diet can assist many individuals in mitigating persistent health issues and shedding a few pounds. Therefore, if bread doesn't have a place in your diet, it's worth familiarising yourself with the possible alternatives.
8 February 2024 21:22
Who should consider removing bread from their diet?
Individuals with allergies or food intolerances, particularly to gluten, should avoid bread and similar products. Some people might suffer from bloating and other gut-related issues when consuming bread; thus, reducing bread intake is advisable for such individuals. Furthermore, if you're planning to embark on a ketogenic or low-carbohydrate diet, you'll also need to forgo baking goods.
A diet without bread can facilitate weight loss, provided it's implemented appropriately and healthily. There are a few reasons why a bread-free diet might aid in weight loss. Primarily, it reduces our calorie intake. Bread, being high in calories and carbohydrates, can help maintain a calorie deficit when removed from the diet and replaced with less calorific food items.
One other significant aspect influenced by a bread-free diet is the insulin level in the bloodstream. Short-acting carbohydrates such as those present in bread can cause abrupt surges in blood glucose levels. This subsequently triggers an insulin release. Maintaining consistent insulin levels is crucial during weight loss as it impacts the body's fat storage. Hence, by stabilizing insulin levels, a bread-free diet can certainly aid weight loss.
What can bread be replaced with in the diet?
In Vietnam, they've mastered the art of creating delectable lettuce sandwiches. Try preparing one by thoroughly washing and drying the lettuce leaves before placing your favorite fillings on top. Drizzle over your preferred sauce, then roll it up. Alternatively, using a slice of bell pepper is another idea. Slice the pepper lengthwise, and remove the seeds and core. Stuff the pepper with your favorite sandwich filling - it could be fish, cheese, vegetable, or egg. To complete the dish, serve it with a side of fresh greens.
Corn or wheat flour tortillas can be exchanged for rice paper. Start by soaking the rice paper in a deep dish of warm, boiled water. Once the paper is thoroughly soaked (approximately a minute), drain it on a towel. Spread thinly sliced vegetables, cheese, ham, and other fillings on the prepared rice paper. Roll it up like a cabbage roll, and it's ready to be served with your favorite sauce.
In Japan, rolled omelets are a popular choice. They are delicious, suitable to be eaten cold, and are certainly worth a try. Start by whisking three to four eggs thoroughly with a small amount of very cold water. Pour the mixture thinly onto a greased, preheated pan. Such an omelette doesn't require flipping. Layer thinly sliced vegetables on it and drizzle your favourite sauce for seasoning.
