This document discusses alternatives to wheat and bread for people following keto or low-carb diets. It lists several grain, flour, and plant-based substitutes that are low in or free from gluten, including kamut, wheatgrass, barley, almonds, lentils, buckwheat, millet, quinoa, rice, and chickpeas. Many of these alternatives provide protein, fiber, vitamins, minerals and healthy fats while being suitable for a keto diet. The document encourages soaking and rinsing certain grains like rice to aid digestion and reduce the glycemic impact.