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We’ve all heard the radio and read the headlines – white flour is officially the devil’s foodstuff. Almost every day we are bombarded with the benefits of giving up white bread, white rice, and white pasta. But why? Because of … refined wheat. Whereas whole wheat is quite nutritious and packed with great dietary fibre, the refined version has been stripped off all its goodness, and can result in a spike in blood sugar which can lead to increased calorie intake .
But does giving up refined wheat mean we can’t eat any bread at all, a staple part of our diet? Not necessarily. As our understanding of gluten intolerance, wheat sensitivity, and irritable bowel syndrome improves, then more and more convenient and healthy alternatives to conventional wheat bread are becoming readily available in the food marketplace.
Here are 8 white bread alternatives to look out for, or even try making yourself at home.
1. Corn Tortillas
Tortillas can be made with either wheat or corn, with the corn version being gluten-free and high in fibre, making them a great option for people with gluten sensitivities. It is very easy to make corn tortillas yourself, since they contain only two ingredients: water and a Mexican flour called Masa Harina.
2. Cloud Bread (also known as ‘Oopsie bread’)
Cloud bread is a high-protein alternative to bread, made of eggs, cream cheese, cream of tartar, and sweetener. It is easy to make at home and there are many recipes available online.
3. Ezekiel Bread
Made with several types of sprouted grains and legumes, including wheat, millet, barley, spelt, soybeans and lentils, this is an extremely healthy and nutrient-rich bread alternative. The grains are allowed to sprout before processing, so they contain lower amounts of harmful anti-nutrients, making the bread much more nutritious and easily digestible.
Rye bread is made from rye, a type of grain that is related to wheat, however is much darker and denser than regular bread – as well as much higher in good dietary fibre. Additionally, rye bread causes a much lower rise in blood sugar than wheat bread, however, it also has a stronger, more unique flavour that may be an acquired taste.
This bread is made from fermented grains, a process which reduces the anti-nutrients in the grains and increases the availability of nutrients, making this bread more easily digestible and healthy.
6. Lettuce and Leafy Greens
Large salad leaves like romaine lettuce, baby gem, or iceberg make great wraps. Filled with any ingredients you can imagine, these are significantly lower in fat and calories, meaning you can enjoy twice as much and guilt free!
7. Veg Flatbread
There are many grain-free alternatives to bread available online, with one particularly delicious alternative being flatbreads made from sweet potato or butternut squash.
8. Cauliflower Bread (or Pizza Crust)
Blanched and ground cauliflower forms a delicious alternative to cous cous, rice, and flour. The cauliflower grains can be mixed with egg, cheese, and herbs before being flattened and used as a pizza crust.
Sourdough bread is made from fermented grains, a process which reduces the anti-nutrients in the grains and increases the availability of nutrients , making this bread more easily digestible and healthy.