Ever since it was developed, bread became a staple of the human diet. In fact, it’s a $4.7 billion industry in Australia with close to 14 million Australians eating at least one serving of bread per week.
With the sudden focus on carbohydrates and how they can be bad for the body, however, those numbers might go down.
Does that mean you shouldn’t eat bread anymore? Of course not. There are alternatives to bread that feel, taste, and smell like the real thing – but without the added carbohydrates.
Cloud Bread for Protein
Cloud bread is a promising alternative to actual bread and is rich in protein. This is because instead of the typical baking essentials like flour and baking powder, the Cloud Bread contains eggs, cream cheese, and salt. To cook this, you need to separate the egg whites from the egg yolks and mix the whites using a mixer.
After a few minutes, you should get a light fluffy concoction that’s close to being cake icing. Combine the egg yolks, salt, and cream cheese together.
Mix these two mixtures together in a convenient bowl before baking them in 300 degrees Fahrenheit. The result is a protein-packed bread that makes for a great sandwich.
Whole Wheat Bread
If you’re not really keen on cooking, you have the option of just buying bread off the counter. Pick the whole wheat bread made from 100 per cent wheat as it contains more fibre and less sugar per slice. It also goes by the name of wholemeal and contains unrefined flour – which is why it has that brownish colour.
Note however that whole wheat is not carb-free. It only contains less carbs as opposed to a slice of white bread. The difference is not that big, ranging around 10 carbs of difference. Switching from white to whole wheat however, can help when you’re trying a keto diet.
Using Coconut Flour for Baking
Coconut flour has significantly fewer carbohydrates compared to the typical flour. Note, however, that when cooking with coconut flour, it is not a straightforward swap.
Instead, look for recipes that specifically use coconut flour and have therefore adjusted all the other recipes to accommodate the unique characteristics of the flour. Per serving, coconut flour has around 2g of net carbs.
This is the same principle that you should follow when using almond flour. As with coconut, it’s a low-carb alternative and considered gluten-free. In either case, carb count should be based on more than just the flour.
After all, you’ll be adding other ingredients to the bread which could include carbohydrate, adding to the total count.
Hence, when baking your own Keto-friendly bread, make a point of choosing ingredients that are by themselves, already low in carbohydrates. Compared to coconut flour, this has a slightly higher count of 3g of net carbs for every serving.
Flax Seed Flour
Used as an alternative to both flour and egg, flax seed is a rich source of vitamin B1 and Omega 3. It has a very low carb content, averaging at just 1g of carb per serving, making the lowest carb source as a flour alternative. In comparison, the typical white flour contains an average of 50g of carbs per 100g.
Of course, if you want to cut bread altogether, there are alternatives that work just as well while exposing you to an entirely different food group.
Lettuce wraps are a famous replacement with many burgers using this as the bun instead of an actual bread. Portobello mushrooms and even eggplants are also viable alternatives and can offer a slightly different taste and texture to food.
Is There an Unhealthy Minimum for Carbs?
Whether you’re on a keto diet or just want to keep your carbohydrates low, it’s important to note that you can’t completely remove carbs from your diet.
It’s an important fuel for the body and removing it can cause health problems. Ideally, you should consume at least 130g of carbs per day.
For those doing Keto, a lower ceiling is possible – but don’t go below 50g per day. Always consult a doctor before going on a diet.
The good news is that with the rising demand for low-carb food in the market, it’s not really hard to find bread products that keep your carb consumption low.
Take a stroll through the bread section of any store and you should find two or more options for a low-carb alternative to white bread.