In the article “Is Subway Healthy? A Nutritionist Looks at Its Menu,” a nutritionist and registered dietitian evaluate the nutritional value of Subway’s menu options. Subway has faced controversy and lawsuits questioning the quality and authenticity of their ingredients, prompting consumers to wonder if this fast-food chain is truly a healthy choice. The article emphasizes the importance of reviewing the ingredients of Subway’s sandwiches and highlights the potential benefits of choosing fresh vegetables, avoiding excess carbohydrates, adding avocado for its nutritional value, and opting for water as a beverage choice. It encourages individuals to consider their health goals and make informed choices when eating at Subway.
Is Subway Healthy? A Nutritionist Looks at Its Menu
Check the Sub’s Ingredients
When it comes to evaluating the healthiness of any restaurant chain, it is important to review the ingredients used in their menu items. At Subway, checking the ingredients goes beyond just considering the calorie and macronutrient content. Subway provides nutrition information that lists the ingredients for their breads, proteins, vegetables, condiments, and other items like pizzas, cookies, and soups. It is important to note that some of Subway’s menu items have complex ingredient lists that may include additives and preservatives. For example, Subway’s grilled chicken contains ingredients like soy protein concentrate, modified potato starch, and dextrose. This highlights the need for consumers to be aware of what they are consuming and to verify if the ingredients align with their dietary preferences and restrictions. Additionally, reviewing the ingredients can help individuals identify potential allergens and sensitivity triggers, such as soy, wheat, dairy, and sulfites.
Load up on Subway Vegetables
One of the benefits of dining at Subway is the ability to customize your order and include a variety of fresh vegetables. Subway offers a wide range of vegetable options, including spinach, tomatoes, red onions, green peppers, and cucumbers. To maximize the amount of vegetables in your meal, consider ordering a salad or one of Subway’s No Bready Bowls. These bowls, previously known as Protein Bowls, provide customers with the ingredients of a sandwich served in a bowl, without the bread. Ordering a salad or a No Bready Bowl can also be a wise choice for managing carbohydrate intake, as a foot-long sandwich can contain as much as 80 grams of carbohydrates. If you require more carbohydrates in your meal, Subway offers unsweetened applesauce as a side item, providing 16 grams of carbohydrates without any added sugar. Additionally, Subway has a vegetable patty option made from vegetables and soy for individuals who prefer a non-animal protein source.
Add the Benefits of Avocado
Avocado is a nutritious addition to any Subway order. Subway’s smashed avocado contains only two ingredients: Hass avocados and sea salt. Adding avocado to your meal provides anti-inflammatory fats, fiber, antioxidants, and essential vitamins and minerals like potassium. Avocados have been found to have potential weight management benefits, with regular consumption associated with reduced adult weight gain. Additionally, avocados can contribute to a healthy diet by providing a source of beneficial fats.
Stick With Water
To avoid excessive added sugar or artificial sweeteners, it is recommended to choose water as your beverage when dining at Subway. A 16-ounce fountain soda without ice can contain over 30 grams of sugar, which exceeds the daily recommended limit of added sugar. By selecting water as your beverage choice, you can avoid the negative health effects associated with excessive sugar consumption, such as weight gain, tooth decay, and increased risk of chronic diseases like diabetes and heart disease.
A Quick Review
When evaluating the healthfulness of Subway’s menu options, it is important to review the ingredients, opt for fresh and minimally processed foods whenever possible, and choose items with simple ingredients and few additives. Checking the ingredient lists can help individuals make informed choices based on their dietary preferences and restrictions. Customizing orders by including a variety of fresh vegetables and adding avocado can enhance the nutritional value of Subway meals. Lastly, choosing water as a beverage option can help individuals avoid excessive sugar consumption.
In conclusion, Subway can be a convenient option for individuals looking to maintain a healthy diet while including take-out sandwiches in their meals. However, it is crucial to consider individual dietary needs and preferences when selecting menu items and to review the ingredients to make informed choices. By focusing on fresh, minimally processed foods and opting for items with simple ingredients, individuals can enjoy a nutritious meal at Subway without compromising their health goals.
Sources:
- U.S. Department of Agriculture (USDA). Fooddata Central.
- Huang J, Liao LM, Weinstein SJ, Sinha R, Graubard BI, Albanes D. Association between plant and animal protein intake and overall and cause-specific mortality. JAMA Intern Med. 2020;180(9):1173-1184.
- Heskey C, Oda K, Sabaté J. Avocado intake, and longitudinal weight and body mass index changes in an adult cohort. Nutrients. 2019;11(3):691.
- U.S. Department of Agriculture (USDA). Fooddata Central. Beverages, carbonated, cola, fast-food cola.
- American Heart Association (AHA). How too much added sugar affects your health infographic.
