Nutrition by Brooke

Say Goodbye to Bread: 6 Alternatives for Healthier Sandwiches

When it comes to making sandwiches, bread is usually the go-to option for most people. However, if you are looking to maintain stable blood sugar levels, traditional bread may not be the best choice. Two slices of white bread contain 27 grams of carbohydrates. When the body breaks down this substantial load of quick-digesting carbs from refined grains, blood glucose tends to rise quickly. Even whole-grain breads are high in carbohydrates and made with processed wheat flours, which are likely to spike blood sugar. Luckily, there are many bread alternatives that won’t spike your blood sugar and can still provide a satisfying and delicious sandwich.

Here are some bread alternatives to consider for your next sandwich:

  1. Lettuce Wraps: One of the most popular bread alternatives for sandwiches is lettuce wraps. You can use large lettuce leaves such as iceberg or romaine lettuce, which can be used to wrap around the filling. This option is not only low in carbohydrates, but it also adds a nice crunch and freshness to your sandwich.
  2. Collard Green Wraps: Similar to lettuce wraps, collard green wraps are another great bread alternative. Collard greens are sturdy enough to hold your sandwich fillings, and they provide a slightly bitter taste that pairs well with savory sandwich fillings.
  3. Coconut Wraps: Coconut wraps are made with coconut meat, coconut water, and a small amount of coconut flour. They are gluten-free, low in carbohydrates, and provide a slightly sweet taste that pairs well with a variety of sandwich fillings.
  4. Nori Sheets: If you enjoy sushi, you may already be familiar with nori sheets. Nori sheets are made from dried seaweed, and they have a slightly salty taste that pairs well with savory sandwich fillings. Nori sheets are also low in carbohydrates and are a good source of iodine.
  5. Portobello Mushroom Caps: For a hearty and filling bread alternative, portobello mushroom caps are a great option. They are thick and meaty, and can hold a variety of sandwich fillings such as grilled chicken, turkey, or roasted vegetables. Portobello mushrooms are also low in carbohydrates and provide a good source of fiber.
  6. Eggplant Slices: Eggplant slices are another great bread alternative for sandwiches. They have a slightly sweet taste that pairs well with savory fillings, and they are low in carbohydrates and a good source of fiber.

When making a sandwich with any of these bread alternatives, be sure to choose fillings that are low in carbohydrates and high in protein and fiber. Some good options include grilled chicken or turkey, roasted vegetables, avocado, and hummus. You can also add some flavor with herbs, spices, or condiments such as mustard, pesto, or balsamic vinegar.

Bread alternatives are a great way to enjoy sandwiches without spiking your blood sugar. Experiment with different options and fillings to find your favorite combination. Not only will you be maintaining stable blood sugar levels, but you will also be adding variety and flavor to your meals.


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