The key thing is to check the list of ingredients in foods that we consume (it does not apply to bread only). In general, try to follow this simple rule which is true in almost every single case – “the shorter the list of ingredients, the healthier the food”. If the bread consist of three ingredients (i.e. all that are necessary), such as flour, sourdough or yeast and salt, you can be sure that they are natural ingredients which are required to prepare baked goods. However, if the list of ingredients takes several lines, you can assume that the product in question (in this case bread) is highly processed (and you need to avoid such products) and full of unnecessary chemical substances, such as acidity regulators and emulators.
Is white bread really unhealthy?
In theory, we all know why we shouldn’t consume white bread but is it really so unhealthy? Or is it just another urban myth?
Unfortunately, too much of white bread may cause multiple ailments. First of all, the absolute majority of white breads are very highly processed and contain a lot of gluten which makes the bread more risen and fluffy. Unfortunately for some people such amounts of gluten may cause heartburn, aching joints or skin inflammation. Furthermore, white bread contains very large amounts of salt – on average, three pieces of white bread cover your daily salt intake (5g) as recommended by the World Health Organisation (WHO).
What can we eat to replace traditional bread?
Peppers
All you need to do is cut peppers into long, wide stripes and fill them with your favourite sandwich ingredients. It can be quark, vegetable spread or a meat product, and you can enjoy a delicious, crunchy and most of all healthy sandwich. You can serve it hot or cold.
Cucumber
Cucumber is gaining popularity as a fast meal. Cut it in half lengthwise and seed it. You can then fill it with your favourite sandwich ingredients, just like the peppers. It goes very well with the hummus.
Pure grain bread
Bread made of pure grain is the closest equivalent to traditional bread. The key difference is in its ingredients. It is made of seeds which are rich in minerals that are important to our health, such as unsaturated omega-3 fatty acids which lower the cholesterol level and are anti-inflammatory, among others.
Savoury waffles
Savoury vegetable waffles are the perfect breakfast idea when you have a little more time in the morning or when you feel like eating a warm meal in the evening. As you prepare the standard waffle dough, add grated zucchini (for example) and you have an extra portion of vegetables in your menu plus you avoid eating white bread that is poor in nutrients. It is a good idea to serve those waffles with vegetable spreads, with spinach or salmon, or whatever you feel like in a given moment.
Rice paper
Spring rolls are one of the flagship Asian dishes which have become more and more popular. If we choose a recipe without deep-oil drying and fill the spring rolls with fresh vegetables, tofu or chicken, it will be the perfect light meal for a hot day.
Vegetable bread
If you cook or bake your own meals, you might consider preparing your own bread, for example, made from vegetables. It is an excellent option to replace traditional bread because it keeps the classic properties, such as the structure and shape. At the same time, it is a much healthier option which is also suitable for people allergic to gluten that is an inherent part of a standard bread. You can find many recipes for vegetable/gluten-free bread online.
Concluding, there are many bread substitutes and its varieties which are much healthier for our body than the classic white bread. Even though there is no doubt that bread and a white wheat roll is a staple in the Polish cuisine, and what’s more we can’t imagine our life without a quick sandwich for breakfast or dinner, it may be a good idea to remember a few alternatives that will make our diet more varied and that will help us keep a slim body.