The Health Benefits of Breaking Up With Bread

July 06, 2019

When Oprah went public about her love for bread, we could all relate, right? Bread is just one of those comfort foods that many cultures, not just the Amercian culture, include in just about every meal. From toast with breakfast to bread sticks with our salad, and buns on our burgers, bread is a huge part of meal time. There are so many carb-heavy bread options in the Standard American diet, that it has become one of the major reasons so many people walk around with excess weight, have serious sugar cravings, and experience constant fatigue

Bread may be tasty, but it’s not doing us any favors. Bread consumption can be a cause of inflammation in your body. And yes, this even applies to the healthier, whole wheat and sprouted wheat breads out there. 

The bottom line is that bread is super carb-heavy, often contains added sugar, and can cause some serious blood sugar imbalances. So if you’re looking for a way to improve your overall health and are up for a challenge, then stop eating bread and watch your health improve! Seriously, this one simple change can provide some amazing health benefits. 

Removing all sources of bread from your diet includes sandwich bread, toast, wraps & tortillas, hamburger and hot dog buns, breadsticks, pizza dough, and crackers.

Need a little more motivation to kick bread curb? Here are some of the ways your health may improve when eliminating it from your diet. 

What Ditching Bread Does for Your Health 

Balancing Blood Sugar

Bread can lead to blood sugar imbalances and when your blood sugar is out of whack so are your hormones and overall mood. Bread is very carb-heavy, and the refined carbs can cause a sudden spike and then crash in blood sugar. This is also another reason why carb-heavy foods like bread aren’t going to keep you full for long periods of time. You may find that you’re hungry an hour after eating that sandwich for lunch. 

By taking bread out of your diet and replacing it with fiber-rich whole foods, you can help naturally stabilize blood sugar levels.

Reduce Inflammation

Bread can contribute to your inflammatory load. Gluten, found in wheat-based bread, is inflammatory, hard on the digestive system, and can lead to some pretty serious brain fog. More and more studies are pointing to just how damaging gluten can be, and noting that inflammation may go beyond the gut. Gluten may also trigger inflammation in chronic health issues like arthritis.

Try eliminating bread from your diet and enjoy more anti-inflammatory foods like berries, dark leafy green vegetables, turmeric, ginger, flax and chia seeds, and wild-caught salmon to help reduce your inflammatory load. 

Room for Healthier Food Choices

When you make the commitment to remove bread from your diet, you will have to be able to get a little more creative with your meals, if you were used to a pretty carb and bread-heavy diet. This can be a great way to make healthier food choices that will impact your health for the better! 

If you were used to having toast for breakfast, maybe you can enjoy an omelet with dark leafy greens and a side of fruit. If you would normally eat a sandwich for lunch, try a grilled chicken or salmon salad with raw apple cider vinegar and olive oil for your dressing. If breadsticks were a go-to side or appetizer for dinner, try making cauliflower breadsticks instead, or try sweet potato fries or butternut squash hash to satisfy that desire for yummy carbohydrates. 

Healthier Bread Alternatives 

#1 Homemade Grain-Free Bread

If you are really missing bread, and just need something that makes you feel like you’re eating the real thing, try making a homemade grain-free bread. You can use almond flour, cassava flour, or even coconut flour. Try cassava flour pita bread with hummus or homemade guacamole. 

#2 A Fried Egg

While lettuce leaves used to be the go-to bread-free hamburger bun, the newest craze is making a fried egg sandwich by using two fried eggs as your “bread,” and enjoying it with all of your favorite sandwich ingredients. Try making a sandwich with a grilled chicken breast, sliced avocado, sliced onions, and fried eggs as the bread that holds it together. 

#3  Cassava Wraps

Cassava flour is also having a moment in the health and wellness spotlight, and is super popular in the paleo world too. Cassava is a starchy root vegetable. You can find cassava flour in stores everywhere, and even cassava flour tortillas that make excellent alternatives to traditional wheat-based ones.  

#4 Cauliflower Breadsticks or Pizza Dough 

Riced cauliflower can be used in just about any recipe for which you would commonly use flour! You can make cauliflower pizza dough, cauliflower breadsticks, or even just enjoy a side of cauliflower rice with fresh garlic and ghee. Cauliflower makes a great flour and bread alternative and is an excellent way to boost your veggie intake too. 

The Bottom Line 

Eliminating bread from your diet can do more for your health than you may think. Bread pops up in just about every meal in the Standard American Diet, and it isn’t doing anything good for our health. What it is doing is leading to a rise in obesity, sugar cravings, inflammation, and even gastrointestinal upset for many. 

So, if you are looking for a way to clean up your diet and boost your overall health, try swapping out bread for some healthier options. You may just notice less brain fog, and increased energy!

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