Whether you're following a low-carb diet to lose weight or ditch processed foods, there's no need to rely on special breads as your eating plan's foundation. Packaged alternatives are often loaded with artificial ingredients, but you can find nutritious choices such as wheat wraps and fiber-rich grains at the grocery store if you take the time to look. By opting for them, you'll reduce your calorie intake as well.
Sandwiches
Whole-wheat tortillas, wraps and flatbreads are standard low-carb replacements for bread in a sandwich. They serve the same purpose and keep the meal neat but are lighter overall options. To make up for the bland taste of a plain wrap, use zesty fillings. MyRecipes.com suggests spreading a wrap with olive tapenade and stuffing it with marinated tofu or meat. A more creative option is turning your sandwich into a salad. Chop up some turkey, add vegetables and condiments and serve the turkey salad on a bed of shirataki noodles or other low-carb noodles.
Sides
Bread isn't always the focus of a dish; instead, it's a side that enhances the main event. To lower the carb count of a meal but keep the nutritional value high, substitute low glycemic, healthy options. According to GIListing.com, a nutritional website that lists the glycemic values of food, barley has a glycemic index of only 22, and bulgur 46. Serve the grains with fresh herbs, a little salt and a dab of butter as a side.
Nutrition
According to the United States Department of Agriculture's Nutrient Data Laboratory, two slices of white bread average at about 30 g carbohydrates. A corn tortilla, in comparision, has a total of about 11 g carbohydrates, and two large rye crackers have 20 g. A serving of tofu shirataki noodles has around 3 g carbohydrates in a 4 oz. serving, according to the manufacturer, House Foods.
Considerations
The Mayo Clinic states that carbohydrates are the body's main source of energy, and following long-term low-carbohydrate diets could raise risks for heart disease and cancer or result in nutrient deficiencies. Focusing instead on choosing whole grain sources of carbs that provide slow-burning, sustainable fuel for the body. Pick high-fiber options that increase satiety and are low in sugar, fat and sodium. Finally, speak with your physician or a registered dietitian before beginning a new eating plan to ensure that you can get the balance of nutrients you need.
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