By Angela Greely
Angela: At 180 Nutrition we believe it is better for your health to avoid wheat, gluten and biscuits, especially those made from wheat flour; even wholegrain ones. We believe too much wheat can be detrimental to your health. The reasons why we avoid are:
- Spikes blood sugar levels – which can cause over eating
- Increasing evidence that a high percentage of the population have gluten sensitivities. Gluten sensitivities can cause many health problems from digestive issues to autoimmune conditions
- Other foods in nature have the same nutrients found in bread in higher levels
Many people believe this to be the case only with white bread, so they switch to wholegrain but you get similar effects. Wholegrain is better for you in the fact that it has more nutrients but it still spikes blood sugar levels and contains gluten. You will get the same from most grains. There are some great substitutes for bread that you can try whether you are looking for a lunch box idea or an easy snack. The following six substitutes are healthier, wheat-free, gluten-free and can help you lose weight and taste amazing.
Apple & Nut Butter Slices
At 180 we are big fans of sliced apple spread with nut butter. We like to do this as the fats from the nuts help stabilise the blood sugar response you get from the apple. My favourite nut butter is ABC (almonds, brazil and cashew nuts) by either Melrose or Macro. Apples are high in fibre, packed with numerous phytochemicals that prevent heart disease and cancer.
Sliced Cucumber with Humus
Another great idea is cucumber sliced and you can spread dips on top or add cheese. Yes, sounds a bit weird bit give it a go! You can always use carrot sticks too. I always go for dips high in protein like humus or tahini – to keep you fuller for longer! We recommend making humus yourself to stay away from vegetable oils that are added to many dips.
Iceberg Lettuce Wraps
The ingredients in wraps can be nasty. Many people love wraps as a way to hold fillings. You can enjoy your fillings in a healthier way by substituting with iceberg lettuce leaves. One large leaf is much more nutritious and has small amounts of calcium, vitamin C and iron. This also a cost effective way to do it too and way tastier than you think.
Rice Paper Rolls
You can add the goodness of raw vegetables and add a good quality protein. They can be made in no time at all. They are low in starch. Make sure you cut the vegetables really thinly like match sticks and dip the rice paper in warm water. Remember sweet chilli sauce is high in sugar so go for guacamole as a side, low in carbs and high in good fats.
Low Carb Besan and Almond Bread
Who doesn’t miss a slice of bread right? With a little bit of prep’ you can whip up some fantastic bread alternatives, that are wheat free, gluten free and crap free.
Try our high protein, low carb besan and almond bread, it’s a winner!. Click here for recipe.
Fill a Capsicum
Yes, this is another tasty wheat alternative and very simple to do. Capsicums are high in beta-carotene and vitamin C. They are great for stuffing with one of your favourite fillings.
I love roasting mine and adding mince or quinoa salad. The ideas are endless…
If you are trying to lose weight or have any digestive issues it’s a good idea to go wheat-free and gluten-free. Try it and see what results you get. It’s all about being creative with alternatives. My new favourite cookbook at the moment is “Practical Paleo” by Diane Sanfilippo. It has lots of ideas on how to avoid grains. What do you wrap, dip and stuff with? Angela :)
Tired of looking for healthy alternatives? try having a 180 smoothie – click here