A good way to substitute white bread made with white flour is to eat tapioca, crepioca, couscous or oatmeal, which are good choices, but it is also possible to replace ordinary bread with protein-rich foods such as omelette with cheese, or a boiled egg, for example.
White bread is not an enemy of food, but it is not recommended to eat bread every day because it is necessary to vary the diet. In addition, white bread is not part of most diets for weight loss, because it is rich in simple carbohydrates, which do not promote satiety much, and help in weight gain.
Here are 7 healthy options to replace bread:
1. Fruits
Like bread, fruits are carbohydrate source foods, but are usually less caloric and have more nutrients that favor metabolism and overall health like vitamins, minerals, and fiber.
The ideal is to consume only 1 serving of fruit per meal, preferably along with high-protein foods such as eggs, cheeses, meats and yogurts. A good combination is to make fried bananas with egg and cheese, and you can add tomatoes and oregano to give more flavor and using olive oil, butter or coconut oil in the frying pan.
2. Pan frying oatmeal
Oatmeal is richer in protein than conventional bread and gives satiety by also containing fiber.
Ingredients:
- 1 egg
- 2 tablespoons thinly sliced oats
- 1/2 teaspoon of butter
- 1 pinch of salt
- olive oil or butter to spread the skillet
Method of preparation:
In a deep bowl, beat the egg with a fork until homogenous. Add the other ingredients and beat well again. Pour the mixture into the greased skillet and let it brown on both sides. It can be stuffed with cheese, chicken, meat, fish and vegetables, making it a great choice for breakfast or dinner.
3. Tapioca
Like bread, tapioca is rich in carbohydrates and moderation should be used when using it, because its excess may end up making you fat. The recommended weight loss is to consume only 1 tapioca per day, which should be made with a maximum of 3 tablespoons of gum.
Because it is a versatile food, it can be included at any time of the day, and the best option is to stuff it with protein-rich foods such as eggs, cheeses, meats and chicken. See which foods are high in protein.
4. Crepioca
Crepioca is a mixture of bread and omelet that has been used a lot to help in weight loss, besides being quite simple and quick to do:
Ingredients:
- 1 egg
- 2 tablespoons tapioca gum (or 1 tablespoon of gum + 1 tablespoon of oats).
- 1/2 tablespoon of cottage cheese
- Filling to taste
- 1 pinch of salt and seasonings to taste
Method of preparation:
In a deep bowl, beat the egg with a fork until homogenous. Add the gum, the curd and the seasoning and mix well, leading to brown on both sides in the greased skillet.
The stuffing can also be added directly into the batter before you take it to the skillet, causing the crepioca to come out as an omelette, or it can only be added at the end, like a bread crust.
5. Couscous
Couscous or corn masa is a typical dish from the Northeast of Brazil, being very easy to make and versatile. It is naturally gluten-free, gives a great satiety and combines very well with all types of filling such as meats, eggs, chicken, dried beef and baked cheeses.
About 6 tablespoons of couscous equals 2 slices of loaf of bread.
6. Natural yogurt with oats
Swapping the bread for plain yogurt with oats helps to bring more fiber into the meal, increase the feeling of satiety, and still provide protein and calcium for the body.
In addition, natural yogurt is rich in bacteria beneficial to the intestine, being important to replenish the intestinal flora, while oats are rich in inulin, a type of fiber that functions as food for intestinal bacteria beneficial to the health of the body. See all the benefits of oats for health.
7. Omelette
Using omelettes as an option at breakfast or dinner is a great choice to reduce your carbohydrate intake and help you lose weight. In addition, eggs filled with meat, chicken or omelette vegetables form a rich combination of proteins that prolong the feeling of satiety after the meal.
If necessary, it should be preferred to add oats or flaxseed in small amounts in the batter in the omelet, so it is richer in fiber, which improves intestinal transit and ward off hunger. Know how many eggs you can eat each day without harming your health.
