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Home / News / What Can I Eat Instead of Bread? | Healthy Bread Substitute
What Can I Eat Instead of Bread? | Healthy Bread Substitute

What Can I Eat Instead of Bread? | Healthy Bread Substitute

If you ask us, nothing is better than bread. Think about it; what other food can be used in so many versatile and amazing ways? From sandwiches stacked sky-high with succulent deli meat and ooey-gooey cheeseburgers on a toasted bun to body-nourishing avocado toast, irresistible bread pudding, and crunchy bread crumbs—when it comes to bread, the possibilities are endless.  

That said, if you're on a low-carb diet, bread is pretty much forbidden. Just one slice of wheat bread can have over ten carbs, which is quite a bit when you're limiting daily net carbs to no more than 20—and the number is even greater for refined bread varieties like white bread and bagels. 

If you love all things' bread' and could never envision your life with it, we have good news for you: there are some tasty alternatives to bread that allow you to chow down on your favorite meals without all the carbs. Heck, you might just find that you like them even better than traditional bread. Are you ready?

Let's dive in!

But First, What’s The Problem With Bread Anyway?

Bread is one of the most common staple foods found in American kitchens, but it's something that you really should avoid if you're looking to improve your health. Here are a few reasons why you should swap your bread for a healthier alternative:

Reason #1: Your Blood Sugar Levels Could Spike 

Popular foods like white bread, bagels, croissants, and pastries all have a very high glycemic index, which means that they release glucose—aka sugar—quickly, ultimately causing a spike in blood sugar levels. Low glycemic foods, on the other hand, release glucose at a much slower rate, which allows blood sugar levels to remain balanced. 

If you're like one of the many Americans with diabetes, noshing on white bread often can be especially dangerous because it could lead to regular spikes in your blood sugar. If your blood sugar levels get high enough, you could enter what's called a hyperglycemic state. Simply put, the longer your blood sugar levels remain elevated, the more serious the health complications can be, which can range from cardiovascular disease and stroke to nerve damage and kidney failure.

Reason #2: Bread Is Typically Packed With Junk 

Truth be told, the majority of breads at the grocery store have high fructose corn syrup in them. Gross, we know, but that's not all; in addition to this additive, many also contain hydrogenated and partially hydrogenated oils—aka trans fats

Of all the dietary fats, trans fat is considered the worst type you can eat. In fact, trans fat is so unhealthy that the Food and Drug Administration has recently prohibited food manufacturers from adding the major source of artificial trans fat to beverages and foods. The FDA expects that this smart move will prevent thousands of heart attacks and deaths every year.  

Lastly, white bread often contains a type of bleach to give it that appealing bright white color, along with other questionable chemicals to prolong its shelf life.

Reason #3: It Provides No Nutritional Benefit 

Yes, food can be absolutely delicious, but at the end of the day, we're eating for one reason: to nourish our bodies. And white bread made with refined flour and questionable ingredients fails to accomplish this goal. 

You see, when grain is refined, the innermost and outermost layers of the grain are removed. This strips away the heart-healthy fiber and some of the protein, leaving behind the starch. You may have noticed "enriched" or "fortified" flour on the nutrition label before—while this flour has had a few nutrients like iron and B vitamins added back in after the refining process, it's still much lower in protein and fiber than whole-wheat flour. 

Bottom Line: if you're taking the time to enjoy a meal, make it count and substitute your empty calorie white bread for Uprisings Superfood Bread to fuel your body with healthy vitamins and minerals as opposed to empty calories and carbs. Trust us—you'll thank us later. 

Reason #4: It Can Pack On The Belly Fat 

If you're trying to lose that extra fluff hanging out around your middle, it's wise to avoid white bread at all costs. You see, that stubborn belly fat may be what's known as visceral fat, which is a dangerous type of abdominal fat that can surround vital organs like your heart and liver. 

A 12-week study assessed 50 overweight men to investigate whether white bread vs. whole grain bread had any influence on fat distribution. The results found that the group who consumed whole grain bread lost an incredible four centimeters of visceral fat around their middle, while the group who noshed on white bread showed no significant change. 

Reason #5: It’s Bad For The Digestive System 

White bread contains very little to no fiber—and that's a pretty big problem when it comes to bowel health. A diet rich in fiber is good for your gut and digestion. But white bread contains practically no fiber. In fact, you would have to eat around 16 slices of white bread to get the same amount of dietary fiber found in two slices of whole-grain bread. 

Reason #6: Bread Can Cause Sugar Crashes 

When you eat white bread, the high carb content will cause a quick rise in your blood sugar levels. If the energy stored in the sugar from the carbs isn't exerted in some way, your body will naturally produce insulin to process the sugars and store them away, leading to a quick drop in your blood sugar levels. The effect is a sudden loss of energy characterized by headaches, dizziness, fatigue, and confusion.

What’s The Best Healthy Bread Substitute? 

Now that you're totally convinced you need to remove white bread from your diet posthaste, let's talk about the best healthy bread substitute on the market, shall we?

Over the years, as the low-carb lifestyle has risen in popularity, we have seen a ton of tasty and innovative bread alternatives—some of the best ones include:

  • Romaine lettuce
  • Bell peppers
  • Cucumbers
  • Portobello mushroom
  • Cabbage
  • Steamed collard greens
  • Nori wraps
  • Cauliflower crust

While each option listed above offers a great alternative to bread, for those looking for an undeniably delicious substitute that looks, feels, and tastes like bread, you need Uprising's Superfood Bread. 

What Is Uprising’s Superfood Bread? 

Whether you're following a low-carb diet or just looking to make healthier eating choices, Uprising's Superfood Cubes can help. Featuring a mildly nutty sourdough-esque taste, this unbelievably tasty yet healthy bread contains two net carbs, six grams of protein, and nine grams of fiber per serving. Hand-mixed with Artisan methods and crafted with only a handful of clean ingredients, you can finally enjoy limitless grilled cheeses, mouth-watering BLTs, and more—guilt-free.  

Plus, it’s: 

  • Keto-Friendly
  • Paleo Approved
  • Made Without Gluten
  • Dairy-Free
  • Zero Added Sugar
  • Fueled By "Super Fats"

Uprising tastes like a cheat meal—but it's not. What's not to love?

A Final Word 

So, what can one eat instead of bread, you ask?

While there are a ton of great bread alternatives like cucumbers, portobello mushrooms, and bell peppers that would make a great addition to any dish, if you ask us, nothing beats the taste of Uprising's Superfood Cubes

Made with nine grams of fiber, six grams of protein, and only two net carbs per serving, this keto-friendly, paleo-approved, gluten-free super bread is truly one of a kind. In fact, Uprising's Superfood Bread is so good, you won't even realize you're fueling your body with essential vitamins and minerals with every serving you eat. Offering a mildly nutty sourdough-esque taste, this is one bread substitution you don't want to miss out on. 

Here at Uprising Food, we're passionate about making food that's not only undeniably tasty but good for you, too. That's why we bake our Superfood Cube and Freedom Chips with only the best ingredients, fueled by nature and backed by science, to provide you with feel-good food that will leave your tastebuds begging for more.

Ready to swap your white bread for a much healthier alternative? Check out Uprising today!  


Low GI Foods (20-49) Moderate GI Foods(50-69) High GI Foods : (70-100)

Trans fat is double trouble for your heart health.

Effects of Whole Grain Wheat Bread on Visceral Fat Obesity in Japanese Subjects: A Randomized Double-Blind Study

Statistics About Diabetes | ADA.


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