Bread is a food present in nearly every meal. For most homes, it’s become a staple. However, many health experts warn that too much bread is unsuitable for your health.
The most common type of bread available is refined wheat bread. It isn’t highly nutritious. Furthermore, studies show that it increases blood sugar levels and is very high in calories. Refined white bread is also dangerous to people with gluten sensitivity and celiac disease.
Bread boosts blood sugar levels which leads to hunger pangs and carvings. Bread can make you overeat, which can lead to unwanted weight gain. White bread can also lead to bloating, especially when eaten on an empty stomach. It can also lead to constipation.
1. Sweet Potato
Cooked sweet potato provides a tasty and healthy bread alternative. It is also versatile. Many people boil it for breakfast. But it can also be baked into a pie or made as fries. In addition, sweet potato is packed with vitamins A and C. It’s rich in fibre and leaves you fuller for longer.
However, sweet potatoes are high on the glycaemic index. They raise your blood sugar after a meal. This makes them unsuitable for people with type 2 diabetes.
Health And Nutritional Benefits Of Sweet Potatoes
2. Arrowroots
Arrowroots are popular tubers that are a healthy bread alternative. However, some people grind it into flour. Arrowroot flour can be used as a thickening agent. It is also perfect for making gluten-free bread or cake. They can be boiled and added to stews to thicken broths and add flavour.
In addition, they are high in protein and easy to digest for kids and the elderly. Arrowroots are also rich in folate, iron, potassium, and phosphorus. It has a richer protein profile compared to other tubers like sweet potatoes.
Health And Nutritional Benefits Of Arrowroots
3. Pumpkin
Many people believe that pumpkin is only a children’s food. However, it’s also used for savoury stews and as a main starch for lunch and dinner.
Pumpkin is also one of the best sources of beta-carotene. It is an antioxidant that reduces the risk of developing cancer. It is also a suitable healthy bread alternative for people with diabetes. Pumpkin is also rich in fibre, potassium, and vitamin C.
Health And Nutritional Benefits Of Pumpkins
4. Rice Cakes
Rice cakes are low-fat snacks made from rice and are pressed together into a cake. They’re often used as low-calorie gluten-free substitutes for bread and crackers. They come in flavoured and unflavoured varieties. Rice cakes made from brown rice are also highly nutritious.
However, some rice cakes may have gluten. Ensure you check the manufacturer’s label to avoid gluten if you’re allergic. Furthermore, rice cakes eaten in frequent succession can cause a spike in your blood sugar.
5. Cassava
It is a root vegetable in the same family as sweet potatoes. However, you should make sure that you cook your cassava properly. Raw cassava contains highly toxic cyanide.
Cassava is an excellent source of complex carbs. It’s also eaten boiled. It can be ground into flour to make bread. In West Africa, it’s used to make fufu.
White bread is delicious. It’s great for sandwiches or toast. But sometimes, it’s necessary to get healthy bread alternatives if you are trying to get fitter.
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