Bread is a rich source of starch and complex carbohydrates, and consumed in excess, can cause weight gain. If you decide to remove the bread from your diet, you made a very good decision. But the bad part is that bread is a food that helps you feel full faster.
Bread is one of the most consumed foods in the world. This is considered to be an excellent source of carbohydrates and fiber. A single slice of bread contains 80 calories and 15 grams of carbohydrates. Fiber content depends heavily on the type of bread. If it’s white bread, fiber content is quite low, but if bread is or contains graham cereal, one slice can contain up to four grams of fiber. Foods that should replace bread would be good to have about the same amount of carbohydrates, calories and fiber. Here are some of the best options in this regard.
In general, rice is a very good option to replace bread in any diet. A slice of bread has about the same number of calories as a serving of rice. Brown rice is a healthier choice, unlike white rice. Brown rice contains more fiber, and less refined. Eat cooked rice with few spices and salt. You can eat it plain, or in combination with small pieces of chicken, egg, shrimp or seafood.
Pasta or macaroni is a good substitute for bread. An average serving of pasta is equivalent to three regular slices of bread. If eaten pasta are made from wheat or a combination of whole grains, which means they contain more fiber and they stimulates bowel activity and thus the weight loss process. You can eat pasta with red naturally sauce with spices (basil, marjoram, etc.), but also with small pieces of chicken, fish (tuna – for added omega 3 fatty acids) or vegetables with sauces.
Tortilla is not only tasty, but is among the best food that can replace bread. This is not only suitable for people who adopt a Mexican diet, but for those on a regular diet. A serving of tortilla contains only 90 calories and is much healthier than white bread. Eat tortilla with salmon, hummus, whipped beans, spinach, tuna, cheese etc.
How to replace bread in the diet
At breakfast instead of toast, eat tortillas with scrambled eggs. Also, at lunch you can opt for a bowl of rice with vegetables, shrimp or chicken. At dinner, you can eat a small portion of pasta with tomato sauce and fresh basil.