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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.
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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