In Australia, you can eat lettuce cups, wraps (corn, whole-grain), rice cakes, large vegetable slices (sweet potato, capsicum, cucumber), or oats/quinoa for bread alternatives, with popular choices including crispbreads like Corn Thins or Cruskits, pancakes, pitas, or even making 'buns' from Portobello mushrooms or eggplant, depending on if you need something for a sandwich, snack, or to mop up food.
Because bread is mostly carbohydrate, other starchy carbohydrate foods can be substituted for bread. Some examples are rice, peas, beans, pasta, corn, potatoes, rye, teff, quinoa, millet or yams.
If you are avoiding bread in general, you can eat oatmeal with fruits, healthy pancakes with some fruits, an omlet with some fruits or grilled vegetables, some yogurt with granola and fruits or a filling smoothie bowl. Willi C. I've been enjoying Carmen's porridge and adding peanut butter.
The healthiest breads in Australia are typically dense, whole grain, wholemeal, or rye loaves, especially those with visible grains/seeds and high fibre (over 6g/serve), as they offer better digestion and blood sugar control than white bread. Whole grain sourdough is a top choice due to fermentation benefits and added nutrients, but check labels to ensure it's genuinely wholegrain, not just white sourdough. Brands focusing on whole grains and seeds, like some from Bürgen or local bakeries, often provide superior nutrition.
Whole-grain breads are good sources of nutrients that help maintain a healthy immune system. They also provide dietary fiber that can help improve cholesterol levels and lower the risk of heart disease, stroke, obesity and Type 2 diabetes.
Cardiologists generally advise avoiding processed meats, sugary drinks and sweets, and foods high in trans fats and sodium, like most fried foods and salty snacks, because they raise bad cholesterol, blood pressure, and inflammation, significantly increasing heart disease risk. Focusing on whole foods and limiting these culprits is key for heart health.
You can eat bread—and still lose weight! If you've ever gone on a diet, you know bread is usually on the list of foods you shouldn't even think about eating. That's because bread is generally perceived as fattening. But if you're like me, you don't want to give up bread in order to be thin.
Developed with nutritionists and bakers, this delicious Bürgen® loaf has been carefully formulated with the goodness of whole grain oats and barley, which are a natural source of beta-glucan. Beta-glucan is scientifically proven to lower cholesterol by reducing the reabsorption of bad cholesterol in the gut.
Helga's Traditional Wholemeal Loaf is high in fibre and a source of protein, with no artificial colours, flavours, or preservatives. One serve (2 slices) of Helga's Traditional Wholemeal contributes 100% towards the Grains and Legumes Nutrition Council™ 48g Whole Grain Daily Target Intake.
If you're craving a starchy carb:
The 3-3-3 rule for weight loss is a simple, habit-based method focusing on three key areas: 3 balanced meals a day, 3 bottles (or ~1.5L) of water by 3 PM, and 3 hours of physical activity per week, aiming for consistency over complex diets. It simplifies fat loss by establishing rhythm through consistent eating, adequate hydration to support metabolism, and regular movement, promoting sustainable health without intense calorie counting or restrictive rules, says Five Diamond Fitness and Wellness, Joon Medical Wellness & Aesthetics, and EatingWell.
Uncomplicated bread alternatives
Here are nine tasty bread swaps for a low-carb sandwich:
5 Ways to Reduce Your Bread Intake
Yes, but it's not always an even swap. Flour is a like a sponge. And because all purpose flour absorbs less water than bread flour, you'll need to reduce the total amount of water in a recipe that specifically calls for bread flour. Otherwise, the dough will be too sticky.
The healthiest supermarket bread in Australia is typically whole grain or wholemeal sourdough/rye, offering high fiber, low GI, and better digestion, with brands like Edwards Sourdough, Burgen, and Tip Top 9 Grain often cited, but the best choice depends on your needs, focusing on short ingredient lists, minimal sugar/sodium, and prioritizing whole grains over refined flour.
Give cheese on toast a miss and instead use sliced or mashed avocado to top wholegrain toast or crumpets. This quick snack is rich in unsaturated, rather than saturated, fats. Try a sprinkle of seeds or chilli flakes for an extra kick. Read more from our dietitian about avocados and fat.
To remove cholesterol from your body, adopt a heart-healthy lifestyle by eating plenty of fruits, vegetables, whole grains, and healthy fats (like olive oil, nuts, and fish) while reducing saturated/trans fats (fatty meats, fried foods, baked goods) and sugar; get regular exercise (30 mins most days); quit smoking; maintain a healthy weight; and limit alcohol, as these changes boost good HDL cholesterol and lower bad LDL cholesterol, with medication sometimes needed for stubborn cases.
15 Reasons Europeans Eat More Bread And Still Stay Slim
The worst carbs for belly fat are refined carbohydrates and added sugars, found in sugary drinks, white bread, pastries, and processed snacks, because they spike blood sugar and insulin, leading to increased fat storage, especially around the abdomen. While no single carb is solely responsible, these quickly digested, low-fiber options promote inflammation and insulin resistance, contributing to visceral (belly) fat.
Very Low-Calorie Diet (VLCD)
On a VLCD, you may have as few as 800 calories a day and may lose up to 3 to 5 lb (1.5 to 2 kg) week. Most VLCDs use meal replacements, such as formulas, soups, shakes, and bars instead of regular meals. This helps ensure that you get all of the nutrients you need each day.
Supermarket loaves rated for health and taste:
There are many healthy alternatives for bread, such as tortillas, cauliflower crust, lettuce wraps, and more. Bread isn't always off-limits, but some people need alternatives because of gluten sensitivity, or added sugar or sodium in certain brands.
Choose 100% whole-grain bread and make sure "whole-grain" is listed first in the ingredients. Limit bread made with "enriched flour." Look for bread with at least 2 to 3 grams of fiber per slice. Check the ingredients list and avoid breads with added sugar.