Nutrition

5 Alternatives To Using Wheat Bread

If you’re on track to eating healthier, one food that you may have removed from your diet plan is wheat bread. Wheat bread causes many people stomach upset, bloating, and may even be contributing to chronic inflammation in some who are gluten intolerant. In addition to this, as you may already know, it’s very easy to overeat on wheat bread. You think you’ll just have a slice with your meal, but halfway through your plate, you find yourself three slices deep. Bread calories add up quickly and if you aren’t careful, could put you at risk for serious weight gain. Even if you are buying whole wheat bread, you aren’t going to be getting much nutrition from this food either as it’s a rather refined carbohydrate source.

So, how will you ever get rid of wheat bread entirely? As it’s a staple in many people’s diets, this one is hard to cut out. Fortunately, with some smarter replacements, you can ditch the wheat bread from your plan without hardly noticing. Here are five great alternatives to consider.

Ezekiel Bread

Ezekiel BreadThe first and likely easiest alternative is to just swap out your wheat bread for Ezekiel bread instead. Ezekiel bread is made from a number of different grains and will offer far more fiber and nutrition, giving your sandwich a nutrient boost. Ezekiel bread can be used in all the same ways regular bread can be used, so this is a very easy switch. It contains slightly more calories per slice, but a higher nutritional value. Most people will also really enjoy the hearty taste that Ezekiel bread has to offer as well.

Many varieties of Ezekiel bread are also prepared using soybeans and lentils, rounding out the nutrition even further. You’ll take in more protein per slice of Ezekiel bread than you would any other variety of wheat bread. This makes it an ideal option for vegetarians.

Corn Soft Tortillas

corn soft tortillasAnother great option if you are aiming to avoid gluten entirely is to use corn soft tortillas instead. You can just as easily create a wrap rather than a sandwich and in some cases, this is even better because you can pack more veggies into a wrap than you ever could a sandwich.

Corn tortillas are rich in dietary fiber, so they’ll also do a great job at controlling your blood glucose levels. If you purchase a smaller size, you’ll only take in around 100 calories per wrap, so this can also be a lighter option compared to two slices of wheat bread. Corn wraps can also double as a thin pizza crust as well if you really want to get creative and satisfy your craving for a slice.

Lettuce Wraps

Lettuce WrapsLettuce wraps are the next go-to if you want to eliminate wheat bread from the picture while keeping your total calorie intake much lower. With very little calories per serving, this one is great for those who are a lower carbohydrate diet plan and who want to boost their intake of greens at the same time. While you can use iceberg lettuce wraps quick readily, you might also want to consider steaming some collard greens and using those as a wrap instead. They’ll provide far more nutrition, giving your meal a significant boost. Collard greens are an excellent source of vitamin K, vitamin A, B vitamins, vitamin C, calcium, fiber, along with iron and potassium as well. Plus, they’ll also give you a great does of dietary fiber as well, helping decrease hunger rapidly after eating your meal.

Portobello Mushrooms

Portobello MushroomsIf you still want the feel for a classic sandwich, making a wrap not an option, you might instead choose to go with some Portobello mushrooms instead. These large sized mushrooms work perfectly to replace two slices of bread and allow you to ‘stack’ whatever ingredients you want right into the sandwich. You’ll simply grill the mushrooms with a little olive oil (if desired) and then assemble as you would normally.

Mushrooms are one vegetable that’s surprisingly high in protein content (for the number of calories it contains), so if you are actively trying to get your protein intake up, this could be a perfect way of doing so. In addition to that, mushrooms will also provide you with an excellent dose of copper, selenium, B vitamins, pantothenic acid, zinc, folate, manganese, as well as potassium. They are a great food that offers anti-inflammatory properties and can also help boost your immune system.

Cooked Sweet Potato Slices

Cooked Sweet Potato SlicesFinally, the last replacement for wheat bread if you are looking for something that contains more carbs for energy boosting purposes are cooked sweet potato slices. Purchasing the largest size sweet potato you can and cutting it across its diameter will give you slices that are about the same size as a slice of bread and can easily be cooked and then assembled just as you would a traditional sandwich.

Sweet potatoes are also great as they do offer that sweet taste that most people really enjoy without ranking too high on the GI index. This is thanks to the healthy dose of fiber they provide (3 grams of fiber per 100 gram serving), which will slow the release of the natural sugars into the blood stream. Sweet potatoes are often recommended to those suffering from diabetes as a means to help improve their blood sugar regulation capabilities. They are also a rich source of vitamin A, vitamin C, manganese, copper, B vitamins, and potassium, all important nutrients active individuals need to be taking in on a daily basis.

So don’t get down about not being able to eat wheat bread. If you are willing to get a little creative, there are plenty of alternatives you can turn to using instead to help satisfy your craving for your normal meals without suffering the consequence that wheat bread brings.

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Shaw Academy

Updated: Oct 5, 2015

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