The high glycemic index and a small amount of fiber in white bread cause that after eating a sandwich, hunger quickly returns. Experts recommend that instead of wheat bread, choose whole grain bread more often, but this is not the only solution.
One of the popular bread substitutes are rice wafers. As emphasized by the dietitian Dominika Hatal from the Respo Center, four wafers provide only about 150 kcal. This is a great proposition for people who want to limit the caloric content of meals, but it should be remembered that wafers have a fairly high glycemic index. For this reason, they are not recommended for people with insulin resistance or diabetes.
Also check:
It can also be a good choice crisp. Four slices have about 80 kcal, which is only 20 kcal per slice. This is a simple and quick way to prepare a light snack. Just add cottage cheese, vegetable paste, hummus or chicken sausage to create a nutritious, yet low -calorie meal.
Instead of classic bread, you can also use whole grain tortillas the A wholemeal flour pancakes. This is a great base for creating sweet and dry meals. They can be hope for cottage cheese, vegetables, chicken, tuna or egg. Thanks to the higher participation of fiber, whole grains provide a longer feeling of satiety and stabilize blood sugar levels. This is especially important for people who want to limit eating between meals. In addition, tortillas can be prepared yourself at home, then you have full control over their composition.
Also check:
The surprising proposal of the expert is to replace the bread … vegetables. Dominika Hatala points out that half of the red pepper has only about 50 kcal, and can be used as a base for sandwiches. Just cut it in half, add your favorite accessories and it’s ready. Lettuce leaves, which can be used as “wraps”, as well as roasted eggplant or zucchini slices are similar. This is not only a tasty, but also a healthy alternative that allows you to increase the amount of vegetables in the diet. Thanks to this, the body receives more vitamins, minerals and fiber, supporting the proper functioning of the digestive system.
Instead of classic sandwiches for breakfast, a dietitian recommends oat flakes. Oatmeal with the addition of fruit, nuts, chia seeds or natural yogurt provides a large amount of fiber, which supports digestion and provides satiety for longer. It is also a great source of energy at the beginning of the day. Thanks to the combination of complex carbohydrates, protein and healthy fats, the body receives all the necessary nutrients, and breakfast becomes more valuable than a traditional slic of bread.
