Bread is a staple in many diets—convenient, affordable, and filling. However, many of the breads available today are made from refined grains and contain preservatives and added sugars.
Whether you are trying to stay away from processed foods or shed extra weight, here are 10 ways to substitute conventional wheat bread with healthy alternatives.
10 alternatives for wheat bread
1. Sprouted bread
Sprouted bread is typically stored frozen for freshness because it does not contain any preservatives. Most are made from sprouted grain kernels that have been baked into bread.
Sprouted loaves often have a little higher protein content and a lower fat content than other kinds of bread. Sprouted grains also have more readily available minerals, such as folate, zinc, iron, vitamin C, and magnesium than mature grains.
To avoid artificial preservatives, double-check labels before purchasing.
2. Rye bread
The main ingredient in rye bread is refined rye grain flour. It is darker in color and denser in texture than conventional wheat bread.
However, just because bread is darker does not mean that it is more nutrient-dense since some manufacturers use molasses or dye to darken the loaves. Make sure to check nutrition labels to make sure that your rye bread is free of artificial coloring.
3. Pumpernickel bread
Pumpernickel bread is made from whole or refined rye flour and is frequently used to make pumpernickel bread. Since pumpernickel tends to be denser and sweeter than other types of bread, you may want to double-check the sugar content of the brand you select.
4. Cauliflower bread
Cauliflower is a popular bread or pizza crust substitute because it tastes delicious while being highly nutritious and low in carbs. It is made from grated and cooked cauliflower that is mixed with egg and spices before being flattened and baked.
5. Sourdough bread
Sourdough is made from fermented grains, which makes the bread more digestible and nutritious than conventional wheat bread. While a little sourer than regular bread, sourdough bread is a great option if you are looking for bread with more nutritional value.
6. Oats
Oats are packed with nutrients you need on a daily basis as well as being low in fat. Paired with milk, which increases the nutritional value, oats are a filling and convenient way to start the day with a boost of energy.
7. Eggs
Because eggs are packed with nutrients, they may be the ideal replacement for bread as a breakfast option.
Eggs are a versatile and nutritious source of protein and vitamins. Many people find that eating eggs in the morning speeds up their metabolism.
8. Lettuce
Lettuce makes a healthy substitute for bread or wraps. You can use lettuce to fill with the same ingredients you would put in a sandwich. Fresh and devoid of fat, lettuce wraps are a great low-calorie alternative to sandwiches.
9. Sweet potatoes
Sliced sweet potatoes are a great alternative to bread. They can be baked and toasted, then topped with ingredients of your choice. They are gluten-free, tasty, and abundant in fiber and nutrients.
10. Corn tortillas
Corn tortillas are made from corn flour, water, and salt. They are high in fiber while being gluten-free, making them great for people who have a gluten intolerance or sensitivity.
Health Solutions From Our Sponsors
Are sprouted grains more nutritious than regular whole grains? https://www.health.harvard.edu/blog/sprouted-grains-nutritious-regular-whole-grains-2017110612692
Health quality and nutritional value of rye bread produced on a small and large scale in Poland. https://www.researchgate.net/publication/259081351_Health_quality_and_nutritional_value_of_rye_bread_produced_on_a_small_and_large_scale_in_poland
9 Health Benefits of Eating Eggs for Breakfast. https://www.keckmedicine.org/blog/10-healthy-benefits-of-eating-eggs-for-breakfast/
Sandwich vs. Salad: The Lunchtime Dilemma. https://www.houstonmethodist.org/blog/articles/2020/jun/sandwich-versus-salad-the-lunchtime-dilemma/
Oats. https://www.hsph.harvard.edu/nutritionsource/food-features/oats/
Tortillas de maíz (Corn Tortillas). https://www.nps.gov/articles/000/tortillas-de-maiz.htm
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Bread is high in carbohydrates and calories and low in nutrients; however, eating bread will not cause you to gain weight so long as you consume fewer calories than you utilize during the day.
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Eating unprocessed whole grains has been demonstrated to offer significant health benefits. Since only a few whole grains contain gluten, you do not have to forego eating all of them if you have a gluten intolerance.
Guide to Non-Wheat Flours
Wheat isn’t the only source of flour. Rice, oats, rye, chickpeas, and many other foods can be made into flour. Find out more about different flours and how to use them.
High-Fiber Foods
Learn about high-fiber foods. From fresh fruits to whole grains, these fiber-rich foods can lower cholesterol, prevent constipation, and improve digestion.
Is Eating Wheat Bad for You?
Wheat is a grain that can be turned into flour, making wheat the main ingredient of many foods, such as bread, biscuits, cookies, pancakes, wafers, cakes, pasta, pastries, and packaged breakfast cereals. Grains are the seeds of grass-like plants called cereals, such as corn, rice, and wheat.Is Sprouted Bread Healthier and Tastier Than Whole Wheat?
Whole wheat breads and sprouted grain breads are better than white bread, which contains processed flour. But recent research indicates sprouted grain breads are a healthier option than whole wheat bread.
Why Are Whole Grains Better?
Grains are seeds of grass-like plants called cereals, such as corn, rice, and wheat. Grains may be refined or whole. Whole grain is the grain consumed without undergoing processing.