Eating wheat bread has represented one of the alternatives to complement the daily diet , although new options have been developed to consume this food, since wheat can be counterproductive for some people.

For this reason, in this article we present 10 alternatives that you can use to replace wheat bread and that may improve your general well-being.

What is wheat bread?

Wheat bread or white bread is made from wheat . It is a food that results from cooking a dough that is obtained by mixing refined flour, salt, water and in some cases egg and yeast. 

To highlight: Based on its basic ingredients, it can be affirmed that it is a natural and nutritious food, with many carbohydrates and fiber , as well as some vitamins and a large presence of minerals.

These can help supply the body with important micronutrients for the body’s metabolic functions , as well as strengthen certain organic functions.

Note: The first sure evidence of the consumption of unleavened bread arose in the IV Dynasty of Egypt.

However, the consumption of bread made with wheat, both in moderation and in excess, can cause some organic discomfort in certain people, so over time, new options have emerged to replace this interesting product, especially for those people who are gluten intolerant.

You should know: There are other presentations made with refined wheat flour such as sliced ​​bread, although the healthiest way to consume bread is through whole wheat flour, with which whole wheat bread is made.

How to replace wheat bread?

Here are 10 options that can ease your anxiety about eating wheat flour bread and that can be safer for your well-being, especially if you are intolerant to wheat gluten:

1. Oat bread

Eating oatmeal bread is an excellent food option for celiacs, since it is a type of bread that is free of gluten . In addition, oats are one of the cereals that contain beta- glucans , compounds that can strengthen the immune system and help kill cancer cells.

Thanks to the benefits of oats , oat bread can be a healthy option, since its nutritional and chemical compounds can represent some benefits to your body such as: strengthening the cardiovascular system, reducing cholesterol and blood sugar levels, in addition to favoring gastrointestinal function. (1)

You should know: Oats contain proteins called avenins , which, being a very small concentration, can cause intestinal problems for celiacs, but if and only if consumed in large quantities. (two)

2. Rice bread

Another way to replace white bread is to use rice in the form of flour. The grain of rice is another of the cereals that in its natural form, in addition to having a high content of carbohydrates, is ideal for a gluten-free diet. (3)

Eating rice bread benefits your body, since it can reduce the presence of cholesterol in the blood, in addition to favoring lower acidity because the stomach works less for its digestion. In addition, with the presence of other ingredients such as milk and eggs, they can increase their nutritional value for your breakfast or snack.

Note: Making rice bread involves the same procedure as making white bread, except for a few additional ingredients for flavor and texture depending on the recipes, and it’s a fun way to cook.

3. Cauliflower bread

Now we present you with another alternative to replace white bread and that is to make cauliflower bread . A serving of cauliflower bread can be equivalent to a whole serving of vegetables, even a slice of cauliflower bread can improve the nutritional value of your meal, thanks to the nutrient content of this vegetable and its added ingredients. (4)

Eating cauliflower bread can benefit your body, firstly it does not contain gluten and also provides vitamins, minerals, water and other chemical compounds necessary for the functioning of the body such as cardiovascular protection, reduction of the negative impact of free radicals, strengthening of the immune system and promoting intestinal health.

Note: Eating cauliflower bread is a good option to lose body weight.

4. Corn tortillas

Corn tortillas are one of the traditional foods of the food of some American countries, but with a greater presence in Mexico. Yellow grain corn is a cereal that does not contain gluten and the corn tortilla has a low glycemic index.

This cereal has an interesting content of vitamins and minerals (5) , which makes it essential to include it in people’s daily diet. The traditional Mexican corn tortilla is prepared with nixtamalized yellow corn flour , from which a dough is obtained and cooked on a griddle, pan, or budare.

To highlight: This grain is a source of antioxidants to eliminate excess free radicals and with it cell aging, it is rich in fiber and carbohydrates and is a satiating food.

5. Rye bread

Rye bread is one of the foods with a great contribution of fiber and protein, without gluten content, in addition to the fact that rye flour contains a large amount of minerals and vitamins. (6)

So the consumption of rye bread, in addition to protecting the body provides nutrients that are necessary for many human metabolic functions, and this food does not cause any discomfort in the digestive system. 

You should know: The consumption of refined flours in excess can cause obesity and problems with blood glucose, so the consumption of whole grain flours in the daily diet is recommended.

6. Buckwheat bread

Buckwheat is a pseudocereal which is also known as buckwheat . This bread turns out to be beneficial for celiacs, because it does not have gluten and also contains high-quality proteins, essential amino acids and a low glycemic index, making it ideal for diabetics. Being rich in fiber improves the health of the intestines by fighting constipation. (7)

Note: Making bread with this grain is ideal as a substitute for white bread and you can safely incorporate it into your food.

7. Tapioca

Another alternative that you can use to replace white or wheat bread is to eat tapioca. Tapioca is a food made from cassava roots, which does not contain gluten and is very rich in healthy carbohydrates that provide energy to the body and also contains some vitamins and minerals. (8)

Tip: With tapioca flour you can prepare rich homemade desserts such as a tapioca sweet or a delicious pudding.

8. Couscous

Couscous or cous cous , are a type of grain with low caloric content and medium glycemic index, being easy to cook and with satiating potential. 

This seed should not be consumed by people who are intolerant to gluten , however, because it is free of fat, low in cholesterol and sugar, it is included as a food in the Mediterranean diet , favoring many people and that you can include in many recipes.

To highlight: Couscous contains group B vitamins and a large amount of minerals, vitamins and fiber that make it a not insignificant food option. (9)

9. Oopsie Bread

Oopsie bread or also called cloud bread (Cloud Bread) , is a healthy food made without flour or yeast and is prepared only with cream cheese and egg. It is a type of low-calorie bread , whose texture is very light and fluffy.

Tip: You can accompany this bread with other spices that you want to add to give it pleasure and accompany it with cheese, with jam for breakfast, hamburger for lunch or as toast at any time of the day. Due to its high protein content, it is highly indicated in the ketogenic diet.

10. Vegetables

Undoubtedly, the consumption of vegetables is a healthier option and that it is always available anywhere. 

In general, you can have all the vegetables, fruits, nuts, vegetables, natural legumes, dairy products, cheeses, yogurts, among many other foods without gluten content and with a low glycemic index.

Note: With this option you can calmly stop eating bread made with refined wheat flour.

Key Findings

  • The replacement of wheat bread on many occasions is due to the fact that there are people who are allergic or intolerant to refined wheat flour. 
  • The substitution of bread made with wheat flour is to offer other healthier options that cause less discomfort to people with celiac disease and that contain less caloric load.
  • The consumption of vegetables is the most viable option to replace white bread. 
  • Gluten-free foods also favor cardiovascular, digestive and metabolic health of the body. 

Leave a Reply

Your email address will not be published. Required fields are marked *