Bread: Low Carb Alternatives

Bread: Low Carb Alternatives

How not to give up bread

Bread is relatively rich in carbohydrates, which makes it a food to be limited in the diet of some subjects with pathologies such as diabetes , celiac disease (avoid gluten intake ), obesity, who could benefit from the use of low- carbs to bread. The main ingredient in bread is flour, a ground grain that contains starch , a complex carbohydrate .

The most common and easily available commercially available alternative is wholemeal bread . In fact, this is certainly more dietetic, it has almost the same flavor as classic bread, but has less fat internally.

If, on the other hand, you want to go one step further and replace the bread completely, it is preferable not to fall back on alternatives such as breadsticks , bruschetta or crackers, which have a much higher content of starch, fat and salt , compared to bread.

On the market it is possible to find various products that can replace bread, such as rice or corn cakes , which in addition to being satiating , are yeast -free and therefore prevent abdominal swelling , or unleavened bread , dietary because it is created without salt and yeast .

Low-carb bread

Whole grain bread

Whole wheat bread , also known as black bread , is obtained from a mixture of whole grain flours , ie unrefined . Naturally rich in fiber , it helps to control weight and prevent diseases affecting the cardiovascular system . Not only that, the fibers help regular intestinal transit. Wholemeal bread can be part of a healthy diet, useful in the prevention of diabetes. The increase in fiber is due to the presence of bran which represents the integral part of the grain.

Almond bread

Those looking to find a lower- carb alternative to bread can try almond bread . Almond bread is made using almond flour , mixed with eggs which will give this baked product a texture that is somewhere between bread and cake. Almond bread has the advantage of being gluten-free.

Soy bread

Soy bread is prepared with soy flour , obtained by grinding the seeds, and is a naturally gluten-free food . Useful for those with protein deficiencies, it is a bread suitable for the diet of celiac subjects and particularly suitable for those who follow a vegetarian diet . Soy bread contains less starch than common bread, which makes it easier to digest , and contains more simple sugars that can be used quickly.

It has a lower glycemic index and is therefore particularly suitable in the diet of diabetics or in protein diets.

Rye bread

Rye bread is a dark bread  rich in fibre, B vitamins , and minerals almost  potassium  and  iron , but low in calories , particularly used in the cuisine of Northern Europe, where it originates. It is traditionally prepared with a  mix of rye flour and wheat  flour  , or rye alone, such as  pumpernickel , moist, crustless German black bread , also found in organic shops in Italy, or ruisreikäleipä, bread Finnish donut, golden and crunchy.

Rye bread is particularly satiating, with a small amount of carbohydrates and a good amount of fiber which make it useful in case of constipation and bad digestion . This type of bread is also suitable for those who are gluten intolerant , diabetics and those suffering from high cholesterol . In fact, rye has a low glycemic index , which means that the fibers help keep   blood sugar levels  in  check .

Protein bread

Protein bread is a particular type of bread with added protein elements and not only obtained from a mixture of water, flour, yeast and protein powder. Its peculiarity is that it is rich in proteins : a slice, in fact, could bring up to 10-15 grams compared to the 2 grams of traditional bread . Also contain far fewer carbohydrates. 

There are several recipes for making protein bread. A completely natural recipe for a bread with a high protein content and low in carbohydrates is obtained by mixing:

  • 50 grams of lupine flour
  • 75 grams of soy flour
  • 75 grams of oatmeal
  • 170 grams of whole wheat flour
  • 100 grams of oilseeds to taste (flax, sunflower, for example)
  • 100 cl of warm water
  • a spoonful of olive or sunflower or soybean oil
  • salt
  • yeast.

Low carb alternatives to bread

There are several low-carb alternatives to bread, but also to snacks rich in salt and fat such as crackers , bread sticks and croutons.

  • Scandinavian crusty bread, mostly used in Finland and Sweden
  • Rice , corn or oat cakes .
  • Whole grain pita bread

Here’s how to eat less bread during meals.



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