If I go Paleo, How am I going to make a Sandwich?

It’s just a habit

“How can I eat a sandwich if I give up bread?” There is a very simple answer for that, you just don’t eat them. I hear this question a lot. No one ever said that we are not habitual creatures, and sandwiches are something we Americans have always had as long as we can remember. And the longer you have been used to doing something a certain way the harder it is to change the routine. Wanting to change does not come natural to us. Especially with food. We as people  associate food with much more than just satisfying hunger. Therefore, when giving up certain foods we are also giving up rituals, and experiences associated with that food.

Giving up sandwiches is un-American!

In my Houston practice, I often see patients that are stifled by the thought of not being able to eat a sandwich any more. That might seem funny at first, but if you think about it, sandwiches are a part of American society. We have “hamburger joints” and hot dog stands. It is part of the American culture. When you go to the baseball game, the great American game, part of the ballpark experience is partaking of these foods. When you pick up the menu at most restaurants, there is a dedicated section to sandwiches.

But, sandwiches are so easy!

Part of the allure about sandwiches is their simplicity. Lay down 2 pieces of bread, add some condiments, toss on the meat and maybe a leaf of lettuce for your vegetable and you have a meal. How many lunch boxes or bags are packed with sandwiches every day for this very reason? Not to mention that they are quicker to make than preparing a true meal. And don’t forget how easy they are to eat at your desk while you continue to work through lunch. With these attributes, why would you every want to give up sandwiches?

Sandwiches require bread, which means that it is derived from grains, primarily wheat. Grains come with a fairly long list of concerns. The two most noteworthy are the negative effects on glucose and on the stimulation of the immune system. There are many different types of bread, but the one consistency among all of them is that they are higher in carbohydrates than fat or protein. This inherently makes them metabolically disturbing. Add to this that they are among the highest allergenic foods and seemingly becoming worse.

Alternatives to bread

But can you really give up bread and enjoy a quick meal that tastes good? Of course you can. Bread and sandwiches are only a mainstay in the Standard American Diet because we have been indoctrinated in this style of eating. You can just as easily enjoy your meat and side dishes without eating breads. If you are looking for something to hold your collection of ingredients together, many will use a lettuce wrap or even a cabbage leaf. These are both excellent options that keep you Paleo.

The real question is: is it worth it to change your habits? Take a look at this testimonial from one of my patients. When you see changes, making a change becomes much easier.

I have to be fair and let you know that there are other options for bread out there. The reason I am hesitant to mention them is because I don’t want you to focus on these breads. That’s not healthy for you, the idea behind the Paleo diet is to eat more vegetables, fruits, proteins, and healthy fats, not find a way around them. But! I trust that you are trying your best to change your health, make the right choices and not cheat the system. There are recipes out there that are made from almond and coconut flour. You can also purchase pre-made breads at health food stores and in some grocery stores in the gluten free section. Yes they are Paleo, but should only be used as part of your rotation diet and not be eaten every day.