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Diet and Nutrition 2023

7 he althy opções to replace pão

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7 he althy opções to replace pão
7 he althy opções to replace pão

A good way to replace French bread, made with white flour, is to eat tapioca, crepioca, couscous or oat bread, which are good options, but you can also replace regular bread with foods rich in protein, like an omelet with cheese, or a boiled egg, for example.

White bread is not an enemy of food, but it is not recommended to eat bread every day, because it is necessary to vary the diet. In addition, white bread is not part of most diets to lose weight, because it is rich in simple carbohydrates, which do not promote satiety much, and which help in weight gain.

Here are 7 he althy options to replace bread:

1. Fruits

Like bread, fruits are a source of carbohydrates, but they are usually lower in calories and have more nutrients that favor metabolism and general he alth, such as vitamins, minerals and fiber.

The ideal is to consume only 1 serving of fruit per meal, preferably together with foods rich in protein, such as eggs, cheese, meat and yogurt. A good combination is to make fried plantains with egg and cheese, adding tomato and oregano to add more flavor and using olive oil, butter or coconut oil in the skillet.

2. Oatmeal Pan Bread

Oatmeal bread is richer in protein than conventional bread and gives you more satiety as it also contains fiber.


  • 1 egg
  • 2 tbsp of fine oat flakes
  • 1/2 teaspoon of butter
  • 1 pinch of s alt
  • oil or butter for greasing the skillet

Preparation method:

In a deep bowl, beat the egg with a fork until smooth. Add the other ingredients and beat well again. Pour the mixture into the greased skillet and let it brown on both sides. It can be stuffed with cheese, chicken, meat, fish and vegetables, making it a great option for both breakfast and dinner.

See the video below for another way to make oat bread:

3. Tapioca

Like bread, tapioca is rich in carbohydrates and moderation should be used when using it, as its excess can end up making you fat. The recommended thing to lose weight is to consume only 1 tapioca per day, which should be made with a maximum of 3 tablespoons of gum.

Because it is a versatile food, it can be included at any time of the day, and the best option is to fill it with protein-rich foods such as eggs, cheese, meat and chicken. See which foods are rich in protein.

4. Crepioca

Crepioca is a mixture of bread and omelet that has been widely used to help with weight loss, as well as being quite simple and quick to make:


  • 1 egg
  • 2 tablespoons of tapioca starch (or 1 tablespoon of starch + 1 tablespoon of oatmeal).
  • 1/2 tablespoon of cream cheese
  • Filling to taste
  • 1 pinch of s alt and seasonings to taste

Preparation method:

In a deep bowl, beat the egg with a fork until smooth. Add the starch, the curd cheese and the seasonings and mix well, taking it to brown on both sides in the greased frying pan.

The filling can also be added directly to the dough before taking it to the frying pan, making the crepioca come out like an omelet, or it can be added only at the end, like a bread filling.

5. Couscous

Couscous or corn dough is a typical dish from the Brazilian Northeast, being very easy to make and versatile. It is naturally gluten-free, gives great satiety and combines very well with all types of fillings, such as meats, eggs, chicken, jerky and baked cheeses.

About 6 tablespoons of couscous equals 2 slices of bread.

6. Natural yogurt with oatmeal

Exchanging bread for plain yogurt with oatmeal helps to bring more fiber to the meal, increase the feeling of satiety and still provide protein and calcium for the body.

In addition, plain yogurt is rich in beneficial bacteria for the gut, which is important for restoring intestinal flora, while oatmeal is rich in inulin, a type of fiber that works as food for beneficial intestinal bacteria for the he alth of the organism.See all the he alth benefits of oatmeal.

7. Omelet

Using omelets as an option for breakfast or dinner is a great option to reduce carbohydrate consumption and help you lose weight. In addition, the eggs stuffed with meat, chicken or vegetables in the omelet form a protein-rich combination that prolongs the feeling of satiety after a meal.

If necessary, you should prefer to add oatmeal or flaxseed flour in small amounts to the omelet dough, so it is richer in fiber, which improves intestinal transit and staves off hunger. Find out how many eggs you can eat a day without harming your he alth.

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