Bread can be the friend, and not the enemy, of our line, especially when good weather or life outside the home pushes us to prefer a sandwich to the usual plate of pasta or rice.

And depending on the type of sandwich we make, the result on our weight obviously changes.

Obviously, the fault lies with both the bread and the bread itself. We can use a dietetic or light bread, but if we make it with ham, mozzarella and pickles, it makes no sense.

If we prefer a single protein resource (such as raw or fat-free cooked ham or a slice of aged cheese or an egg) and put a double filling of vegetables, we can obtain a fairly balanced sandwich from a nutritional point of view. A dish that will not “weigh” too much on our blood sugar despite having bread.

The healthiest vegan alternatives are those with legumes (lupine cured meats, chickpea or lentil burgers, a spoonful of hummus, rice mozzarella) or even more nutritious vegetables (avocado slices, grilled mushrooms), while I strongly advise against burgers of tofu or seitan on the market which are only apparently healthy food.

So here’s how to get a healthy meal from a sandwich, but… what if we wanted to use bread at the table?
Is there any diet bread that we can find in stores? First of all, the rule to keep in mind is to avoid pairing complex carbohydrates with each other during meals. If we already eat pasta we do not accompany the second course with bread. The same in the evening we avoid eating potatoes and bread or breadsticks. This rule also applies to dietary and healthy bread.

But which bread to choose? Choices for a diet bread. 

We try to prefer a bread that is nutritious for us, and not just an accessory or filler.
For example, in Italy there are many regional and traditional breads that use ancient grains and mother yeast.
They are breads which, although not necessarily “wholemeal”, contain for example durum semolina or other typical local flours.

They range from naturally leavened Apulian Altamura bread to Cilento bread, made with ancient grain flours and yeast from the valley up to Pan ‘d Langa in northern Italy.
And what about the Marche loaf prepared with mother yeast?

Each Italian region can provide excellent traditional breads locally.
So, better to go to the bakery and buy a supply (we can always freeze it) than not to eat the sandwich from the bar or the rosette from the supermarket, or even pizzas and scones with refined double zero flour.
If, on the other hand, we want a dietary bread that is artisanal but also low-calorie, the best choice is Pane di Rivalta. 

Preferring the local often means choosing a bread rich in fiber, vitamins and minerals.
For this reason, even when we have lunch out it is better to make a sandwich at home, with ingredients we are sure of.

Insights.

The 1300 calorie sandwich diet.
Light sandwiches and 1200 calorie plan with light sandwiches.
Light vegan sandwiches.