Personally, I’m a big fan of bread; all types of bread. From sour-dough to ciabatta and everything in between; breaded products must be one of my biggest vices.
I’m not alone in this, I’m sure.
People have been enjoying bread in all of its shapes and sizes for over 10 000 years now, having its origins somewhere during the reign of the Egyptian empire; and for the most part, people tend not to question the way it can impact our health.
But why would they? It seems like bread has always been there.
The truth is that there are other, far healthier alternatives to just about any type of bread.
Whether those be food wraps, tortillas or banting products; cutting bread out of your diet doesn’t have to be a traumatic affair. Not when there is a ton of other delicious alternatives to using instead.
Here we will take a closer look at these alternatives, as well as a couple of excellent reasons why bread should have no place in your family kitchen.
So put down that sandwich, no matter how delicious it looks, and take a slice of the advice offered in this article.
Let’s start by looking at a few reasons why bread is not as okay a component of your diet as you may think:
Why Cutting Bread Out is a Good Idea
Despite the fact that it is often marketed as a nutritional essential, most types of bread on the market (particularly those highly processed, sliced varieties) are actually quite bad for a person’s health.
This might seem odd to some people. I mean we put it in our children’s lunchboxes, it accompanies almost every meal; so why, only now, are we starting to realise that it isn’t the healthiest option?
The point is that bread is not as great for you as you might think. Here are a few reasons why that is the case:
Bread Contains no Real Nutrients
While it can be temporarily filling, bread itself is actually quite substance-less as far as nutrients go. It is made up mostly of simple carbs, which your body processes too quickly to actually do anything worthwhile with.
This means, that unlike forms of complex carbs like sweet potato, bread doesn’t actually provide your body with any nutritional value.
What Bread Does Have, isn’t Great for You
Before you’ve even slathered your slice with butter and jam, bread already contains a number of ingredients typically considered to be no good for the human body.
In a bid to unlock those added levels of taste and texture, coupled with the use of preservatives, the bread usually contains fairly high levels of fructose corn syrup and trans-fats.
Bread, Processed Carbs & Your Blood Sugar
Bread isn’t typically spoken about as one of those foods that send your blood sugar levels into an erratic frenzy, those conversations are often saved for fizzy drinks, sweets and chocolates.
The thing is, that bread can be as destructive to your blood sugar levels as any sugar-filled treat that you would typically avoid. It is a simple carb, just like refined sugar, and it does the same thing to your sugar levels.
Bread has a remarkably high glycaemic index which means that it is rapidly digested by the body which causes the blood sugar levels to spike and subsequently crashes. Low glycaemic foods such as oats, take a long time to be digested, which results in blood sugar changes occurring slowly and safely.
In severe cases where blood sugar levels become volatile like this, the results can be dire for the person suffering it. Diabetes, obesity, chronic fatigue and digestive complications are all symptoms of it.
Bread Causes Inflammation
Bread’s ability to cause inflammation in the human body is possibly one of its most destructive properties.
When consumed regularly, bread can actually lead to inflammation in the gut, the brain and in the blood vessels, all of which can lead to some fairly severe health complications.
Bread, or most bread anyway, contains an abundance of wheat; wheat contains plenty of gluten, a protein found in many types of grains. Most digestive systems have a hard time digesting it, with some people even being intolerant to it.
Further health complications associated with high levels of gluten in a diet include Celiac disease, depression, muscle disorders, as well as neurological disorders.
One of the things that make this type of inflammation dangerous is that the side-effects are often latent; unnoticed, while still contributing to a range of other health disorders which might be misdiagnosed, but are actually caused by inflammation from eating too much bread.
Finding Alternatives: The Best Thing Since Sliced-Bread
With so many researches backed reasons to limit or eliminate bread from your diet, there is another question you might be asking yourself. “How can I cut bread from my life while still getting some kind of enjoyment out of my diet?”
The answer is much easier to come to than you might think.
There is a range of bread-alternatives for you to try. They will give you the enjoyment of flavour and texture that most people have come to love about bread, without the attached health deficits that you would rather do without.
The list is actually quite extensive, and it all depends on what you would prefer to eat in place of bread. This could mean more fruit and vegetables, or it could mean something that more closely resembles the starchy yumminess of a slice of your finest.
To keep things simple, we’ll take a look at the bread-alternatives that would give you the same satisfaction:
Whole-wheat tortillas are known to contain significantly less trans-fat than bread does, and on top of that, also contain dietary fibres in better proportions than bread does. While still not completely without the adverse ingredients that bread contains, whole-wheat tortillas are far healthier an option, especially if you are eating it every day as a substitute.
Because they are high in protein and low in fat, whole-wheat tortillas a perfectly suited to being eaten every day. Because of their high-fibre content, they are also great for your digestive system, helping you to be more regular.
For the healthiest option when it comes to tortillas, consider corn tortillas which, out of the different types, provide the most macronutrients, vitamins and minerals, fibre and sodium.
For the Taste
Of course, for anything to be considered an appropriate substitute, it needs to offer you the same satisfaction and taste (or at least something close to it) as the thing it is replacing.
If this is how we would determine the effectiveness of a substitute, tortillas, particularly whole-wheat tortillas, are then an excellent substitution.
They are as tasty, if not more than just about any type of bread, especially when paired with the right ingredients.
This marriage of health and flavour makes tortillas an excellent choice in place of bread.
Viability of Price
When compared to bread, tortillas stack up quite well in terms of price. Here at Blue Shirt Bakery, our tortillas cost just R260.00 for a box of 120, 16 cm tortillas. With each serving of our delicious whole-wheat tortillas weighing in at about 10g, that works out to about R2.00 a tortilla.
Bread, on the other hand, costs around R11.00 per 700g or R1.11 per 10g, making tortillas, complete with all of their health benefits and delicious flavours, not that much more expensive.
Variety of Uses
What can you make with whole-wheat tortillas? Well, that depends on how far you can extend your imagination.
There are a range of excellent recipes that you can try out, including using them as pizza bases, nachos (albeit not the healthiest option), you can turn them into sandwiches, you can bake up a tray of enchiladas, fry them up into tostadas, prepare delicious quesadillas, make a tortilla casserole or simply use them as wholesome food wraps with fresh lettuce and vegetables for the whole family to enjoy.
Next on our list is something for those who subscribe to a banting diet. The banting diet, invented by William Banting in the late 1800’s consists of low carb, high-fat diet, and was allegedly accidentally discovered when its founder lost around 23kg on a diet of cordial and meat.
While this is perhaps an extreme example of a diet, banting diets have been proven as an effective approach to weight loss.
For those dedicated to the banting diet, who still want to enjoy some breaded goodness without any of the cards, low-carb wraps are an excellent option.
They are just as tasty as their alternative high-carb wraps and even contain less fat per serving, making them an excellent choice for all healthy options.
Furthermore (for those on the Banting diet), they can be filled with all manner of stuffing such as steak, chicken and veg, making them a well-suited alternative to bread, which does the same thing, with the same taste, but at more risk to your health.
Bran & Seed Wraps
Bran has, for a long time, been hailed as an excellent nutrient for the body with an exceptionally high concentration of fibre per gram. Its lauded health benefits are extensive, and includes (but is not limited to):
Being high in antioxidants
Antioxidants allow your body to fight off free radicals. Free radicals are those molecules produced when your body breaks down toxic food or comes into contact with carcinogenic materials such as cigarette smoke and materials. In short, antioxidants help your body to fight off the bad stuff that it comes into contact with.
Reducing the risk of heart disease
Since they contain no trans fats or cholesterol, bran and seed wraps are excellent for those looking to reduce their risk of heart disease, heart attacks and strokes.
Facilitating better blood sugar control
Since they are not simple carbs like bread is, bran and seed wraps take a long time for your body to digest. This means that they won’t cause your blood sugar levels to spike and dip; which can be very dangerous for your health.
Supporting a regular digestive system
Bran is excellent for improving and maintaining an efficient digestive system and fast metabolism, which leads to an improvement of overall health.
Now normally when you see a list as healthy-looking as the one above, your first reaction is to assume that they come at a cost of flavour, satisfaction and enjoyment; this is simply not the case with bran and seed wraps, which are every bit as delicious as their counterparts.
Also, when compared to bread, bran and seed wraps contain more energy at around 837KJ per serving. They are also remarkably low in trans-fats at less than a point of a gram per serving.
Because of this, our bran and seed wraps contain 0mg of cholesterol, but neither does bread.
Bread does, however, contain sugar and butter which has an adverse effect on your blood sugar levels; making bran and seed wraps an ideal healthy alternative.
Contact Blue Shirt Bakery for Details
Are you looking for a delectable alternative to the bread in your diet?
We here at Blue Shirt Bakery have a massive selection of specially prepared, nutritious and mouth-watering food wrap supplies that will take its place, providing all of the taste and enjoyment that you have come to expect, without any of those added calories, carbs and concerns that come with the bread of all types.
Want to find out more?
Be sure to get into contact with one of our representatives today, or click on the link above to go directly to our website, to take a look at all of our offers.