Bread Substitute

Bread Substitute

These days, it’s pretty easy for you to find alternatives for starchy carbs like bread, pastas, and rice. Unfortunately, not all alternatives (yep, not even the gluten-free ones!) are created equal. In fact, many of these “healthier” varieties actually contain the same amount of dangerous lectins as their doughy, wheat-based cousins.

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And the result is – you guessed it – you are still consuming tons of lectins, even after going gluten-free. So your “healthy diet” could actually be about as dangerous for your health as bread, rice, or pasta… so what should you do?

In this video, Steven Gundry MD breaks down the different ways that you can substitute your favorite breads, pastas, and even rice dishes, without sabotaging your wellness.

Are you tired of searching for alternatives to starchy carbs like bread, pasta, and rice, only to find that most of them are still loaded with dangerous lectins? Well, you’re not alone. Many of us are still consuming lectins even after going gluten-free, which can be just as harmful to our health. But don’t worry, in this video by The Dr. Gundry Podcast, Steven Gundry MD breaks down the different ways you can substitute your favorite breads, pastas, and rice dishes without sabotaging your wellness. Whether you’re craving chips and crackers, a bowl of rice or oatmeal, or even a slice of bread, Dr. Gundry has got you covered with amazing alternatives that will satisfy your cravings and take care of your gut buddies. So say goodbye to harmful lectins and start enjoying your favorite carb substitutes guilt-free.

Bread Substitutes

Dangers of Consuming Bread

Bread and other starchy carbs like pasta and rice have become staples in many people’s diets. However, it’s important to be aware of the potential dangers that consuming bread can pose to our health. Even gluten-free bread options are not always as healthy as they seem. Many of these alternatives still contain lectins, which can be harmful to the gut and overall health. Lectins are proteins that can cause inflammation and damage the lining of the gut, leading to digestive issues and other health problems. So, if you’re trying to lead a healthier lifestyle, it’s essential to find alternatives to bread that are both delicious and safe to consume.

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Finding Healthier Alternatives

Luckily, there are plenty of healthier alternatives to satisfy your cravings for bread. These alternatives not only provide a way to enjoy similar textures and flavors but also offer additional nutritional benefits. By substituting bread with these healthier options, you can still enjoy your favorite dishes while taking better care of your overall health and wellness.

Chips and Crackers

Cheeses and Dips

One of the best alternatives to satisfying your craving for chips and crackers is to opt for cheeses and dips. Certain cheeses from southern Europe, like feta or goat cheese, are still on the menu and can be enjoyed with dips like guacamole. These options provide the same satisfaction as chips and crackers without the negative impacts of consuming bread. So, next time you’re looking for a tasty snack, reach for some cheese and dip instead.

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Using Jicama Slices

If you’re craving the crunch of chips or crackers, you can try using jicama slices as a substitute. Jicama is a root vegetable that can be sliced thinly to provide a satisfying crunch. It has a mild flavor that pairs well with various dips and spreads. Whether you’re enjoying it with guacamole or your favorite cheese dip, jicama slices can be a delicious and healthier alternative.

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Cassava and Coconut Flour Chips

Another option for satisfying your chip or cracker cravings is to look for chips made with cassava flour or coconut flour. These alternatives can be found in most grocery stores and offer a grain-free, lectin-free option. Brands like Gillian Bakery make fantastic cassava-based crackers that can be enjoyed with cheese or dips. When choosing store-bought alternatives, make sure to read the ingredient list thoroughly to ensure they meet your dietary needs.

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Flaxseed Crackers

For those looking for a gluten-free and lectin-free option, flaxseed crackers are a great choice. Flaxseed is rich in omega-3 fatty acids and fiber, making it a nutritious option for a snack. There are various brands available, so do some research to find the most popular and trusted ones. Flaxseed crackers can be enjoyed on their own or paired with your favorite cheese or dip.

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Rice and Other Grains

Miracle Rice

If you’re craving rice but want a healthier alternative, miracle rice is a great option. Miracle rice is made from a plant called konjac, which is low in calories and carbohydrates. It has a similar texture to rice, making it a suitable substitute in various dishes. Whether you’re making stir-fry or curry, miracle rice can be cooked and seasoned just like regular rice for a satisfying meal.

Lectin-Free Grains (Millet and Sorghum)

For individuals who find the texture of miracle rice off-putting, lectin-free grains like millet and sorghum can be excellent substitutes. These grains can be cooked fluffy like rice or a little wetter like oatmeal, depending on your preference. They can be seasoned with herbs to create a flavorful salad or baked with vegetables for a delicious stuffing. These lectin-free grains provide a nutritious and safe alternative to traditional rice.

Basmati Rice (Phase 3)

If you’ve progressed through phases 1 and 2 of the Plant Paradox and are now in phase 3, basmati rice can be a suitable option. Basmati rice has lower lectin levels compared to other rice varieties, making it a safer choice. For optimal results, pressure cook basmati rice and let it cool completely before reheating. This process increases the resistant starch content, which is beneficial for gut health.

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Breakfast Grains

For those who crave breakfast grains like oatmeal, quinoa, granola, or cereal, there are alternatives available. Millet, a lectin-free grain, can be seasoned with cinnamon, ginger, and unsweetened dried cranberries to create a delicious breakfast cereal. Additionally, you can look for lectin-free breakfast cereals like puffed millet or coconut flakes. These options allow you to enjoy a satisfying breakfast without compromising your health.


Miracle Noodles

If you’re a fan of noodle dishes like pad thai or pho, but want a healthier alternative, miracle noodles are a great choice. Miracle noodles are made from konjac, the same plant used for miracle rice. They have a similar texture to rice noodles and can be used in a variety of Asian-inspired dishes. By substituting regular noodles with miracle noodles, you can satisfy your cravings while reducing your lectin intake.

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Capello’s Noodles

If you’re looking for an alternative with a more Italian pasta texture, Capello’s noodles are worth trying. These noodles are made from almond flour and can be found in the freezer section of Whole Foods or online. Though they may be more expensive than other options, Capello’s noodles provide the perfect texture for dishes like spaghetti with meat sauce or pasta with olive oil and garlic.

Bread Alternatives

Gluten-Free Bread Options (Julian Bakery)

For those who can’t resist the temptation of bread, there are gluten-free options available. Brands like Julian Bakery offer gluten-free bread alternatives that are suitable for individuals with specific dietary restrictions. However, it’s crucial to read the labels and check the ingredient list thoroughly before purchasing. Manufacturers may change their formulas, so it’s essential to stay vigilant and ensure the bread is lectin-free.

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Cloud Bread

If you’re feeling adventurous, you can try making cloud bread as a substitute for traditional bread. Cloud bread is easy to make and only requires a few ingredients. It can be made with avocado or organic cream cheese for added flavor. Cloud bread can be used to sop up sauces or dipped in soup, providing a satisfying alternative to traditional bread.

Savory Quick Breads

Another option for bread substitutes is to make savory quick breads using almond flour, cassava flour, or coconut flour. There are plenty of simple recipes available online that utilize these alternative flours. By making your own savory quick breads, you can control the ingredients and ensure they meet your dietary needs. These breads can be enjoyed on their own or paired with your favorite spreads or toppings.

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Finding healthier alternatives to bread, chips, and other starchy carbs is crucial for maintaining a balanced and nutritious diet. While the temptation to indulge in classic favorites like bread and pasta can be strong, it’s essential to keep your health in mind. By choosing alternatives that are lectin-free and suited to your dietary needs, you can enjoy your favorite dishes while taking care of your overall wellness. From cheese and dips to jicama slices, lectin-free grains, and alternative noodles, there are numerous options available to satisfy your cravings without sacrificing your health. So, the next time a carb craving hits, explore these alternatives and embrace a healthier way of enjoying your favorite foods.