All About Alternatives: Bread

All About Alternatives: Bread

When it comes to bread, it often faces an undeserved bad reputation, thanks largely to diet culture trends. However, bread provides essential nutrients that support your body’s energy and overall health. My approach? I don’t usually advise replacing bread unless medically necessary. However, incorporating bread alternatives can help diversify your diet, which brings its own set of health benefits. Here’s a guide to some popular bread alternatives, and my take on their benefits.

1. Corn Tortillas

Corn tortillas are a great bread substitute, bringing flavor and versatility to dishes. Whether you’re using them to create wraps for eggs, cheese, vegetables, avocado, or protein like turkey or tuna, corn tortillas are a gluten-free option (as long as the label doesn’t indicate otherwise). Nutritionally, a large corn tortilla contains about 3–4 grams of fiber, 3 grams of protein, magnesium, and small amounts of plant-based iron.

Quick Tip: Look for minimally processed options to maximize nutritional benefits.

2. Collard Greens

It’s important to note that collard greens aren’t bread. They’re often promoted as a way to cut carbs, but carbohydrates are vital for energy! However, collard greens do pack a nutritional punch. They’re an excellent source of vitamin C, calcium, plant-based iron, magnesium, and blood-sugar stabilizing fiber. Since collard greens lack carbs, using them to replace bread may leave you feeling less satisfied, potentially leading to later cravings.

Best Uses: Wrap collard greens around fillings like grilled chicken, hummus, or veggies for a nutrient-packed meal.

3. Rice Cakes

The term “rice cakes” might conjure up images of tasteless “diet food,” but they do have a place as a bread alternative for those with Celiac disease or anyone craving some crunch. Nutritionally, rice cakes fall short compared to bread—they’re low in vitamins, minerals, protein, and fiber. But as a vehicle for nutrient-dense toppings, they’re worth exploring.

Topping Ideas: Spread nut butter with banana slices, or go savory with avocado and cucumber slices.

4. Sweet Potato “Toast”

Sweet potato “toast” has gained traction recently, with numerous recipes and inventive toppings flooding social media. While it requires more preparation than regular toast, it’s a great alternative for those with gluten sensitivities or anyone seeking a more filling option. Sweet potatoes are nutrient-dense, offering vitamin A, vitamin C, fiber, potassium, and complex carbohydrates.

Topping Suggestions: Top sweet potato slices with yogurt or ricotta, fruit, and a drizzle of honey, or enjoy with a protein-packed chicken salad.

The Bottom Line

Bread alternatives are plentiful, but many of them are rooted in diet culture and the vilification of carbohydrates. Choosing an alternative solely because of a fear of eating bread or to comply with restrictive diets may not be the healthiest choice for your relationship with food.

The best way to enjoy bread and its alternatives? Embrace variety. A balanced approach means you can enjoy a collard wrap one day and a turkey sandwich on sourdough the next—all without unnecessary guilt or restriction. Bread and bread alternatives can both have a place in your diet, helping you nourish your body and enjoy every bite.