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How to eat less bread during meals

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Il pane it is an integral part of many people's meals and although it is a food that is not harmful to health and therefore noIt should absolutely not be demonized, not everyone can eat it.

To people who suffer from celiac diseaseFor example, ingesting gluten, the protein found in wheat, barley and rye that make up bread, triggers an immune response that attacks the small intestine and compromises the absorption of nutrients.

Even those who don't have this problem should limit their intake because excess can generate negative health effects. Fortunately, there are several ways to replace bread during meals.

Risks of excessive consumption of bread

Eating too much bread can lead to some unpleasant consequences.

The first is theincrease in the glycemic index.

The glycemic index measures and classifies how a food that contains carbohydrates affects blood glucose levels. Foods with a score above 70 are considered high glycemic because they increase blood sugar and insulin levels. In large quantities, these foods can contribute toweight gain and the onset of type 2 diabetes. The glycemic index of most store-bought breads, both white and wholemeal, is 70 or higher.

To maintain a healthy weight it is important to control your daily carbohydrate intake and be aware of the overall percentage you are consuming, even if the parameters are not the same for everyone but change based on your lifestyle and other factors.

Wheat, and therefore bread, can also have inflammatory effects. Chronic inflammation of the body, in fact, has been linked to an increase in sugar intake and a high consumption of cereals, particularly wheat.

Its onset can fuel serious conditions such as cancer and heart disease and consequently reducing foods that encourage it can help prevent these types of conditions.

How to replace bread for breakfast

  • egg
  • sweet potatoes
  • yogurt greco
  • pancakes bananas and eggs

Instead of bread, cereal or products such as cookies, cakes, bagels, waffles or pancakesfor breakfast you can eat the egg, which being rich in proteins are an excellent way to start the day and keep blood sugar levels constant. If you are already used to eating eggs in the morning but usually accompany them with toast, one idea is to replace it with half a baked sweet potato.

Lo Greek yogurt with berries, dried fruit or dark chocolate flakes it is another extremely valid option for a breakfast rich in proteins, quick, easy to prepare, delicious and without bread. A cup of Greek yogurt contains about 15 grams of protein, which helps you feel full for hours.

For those who love to start the day by eating pancake finally, there is an equally tempting alternative: replace the flour with banana and eggs.

How to replace bread for lunch

  • verdure
  • tuna
  • turkey
  • cheeses
  • apple with hazelnut or honey spreadable cream
  • rice

When you have little time you often end up having lunch with a sandwich but if the goal is to reduce bread consumption you can take the stuffed of your sandwich and place it on a bed of vegetables, thus transforming the meal into a delicious salad based on eggs, tuna, turkey, cheese, grilled vegetables or other ingredients. For those who don't mind a dessert at the end of the meal, the one is excellent apple with a veil of hazelnut spread or a little honey.

Also the riceto be eaten plain as a side dish or as the base for a salad or in the form of risotto, is a rather valid substitute for bread, even if it is not devoid of carbohydrates.

How to replace bread at dinner

  • french fries
  • vegetable chips
  • mela
  • pera
  • lettuce
  • quinoa
  • cauliflower

Even dinner, like other meals, often includes bread or products made with flour or cereals.

If to accompany a second course of meat or some cheese they are usually slices of pane o crackerYes they can replace with chips, fake vegetable chips such as cucumbers or courgettes or slices of apple or pear.

If the evening's menu includes a hamburger you can instead give up bread by placing the meat on a bed of lettuce and accompanying it with vegetables which would normally be contained in the sandwich, perhaps a little abundant. By doing so, the daily carbohydrate intake decreases but the intake of highly beneficial vegetables increases.

Even first courses, excellent for dinner but also for lunch, can be replaced with similar and equally tasty solutions.

The quinoa, for example, is an excellent alternative to a pasta dish, which being made of wheat should be treated like bread if you want to reduce this element. For a healthy condiment you can choose vegetables and protein sources such as beans, eggs, chicken, fish or beef, which add to the proteins already contained in quinoa.

Finally, the cauliflower used as a base it is an excellent flour substitute for any type of pizza and thanks to a very low caloric intake it is also suitable for those who follow a diet aimed at weight loss.

Is it good to eat bread every day?

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