Subway is a popular fast-food chain known for its customizable sandwiches. This blog post will explore the nutritional aspects of Subway’s menu, helping you make informed choices about what you eat when you’re there. We’ll look at both healthy and less healthy options, offer tips for building a nutritious meal, and address common concerns about Subway’s ingredients.
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Is Subway good for you?
The simple answer is: it can be. Just like any restaurant, Subway offers a variety of choices, some of which are more nutritious than others. You can create a very healthy meal at Subway, or you can choose items that are higher in calories, fat, and sodium. It all depends on what you select. The key is to be aware of the nutritional content of your meal and make smart decisions.
Less Healthy Choices at Subway
Subway has healthy choices, but also some not-so-healthy ones. Some meats have extra stuff added, too much salt, and bad fats. Sugary treats aren’t the best either.
Bacon
Two strips of bacon have 170 mg of sodium, which is about 7% of a day’s worth. Too much sodium can raise blood pressure. Bacon also has 3g of saturated fat, which isn’t good for your heart.Â
Cookies
One double chocolate chip cookie has 19g of added sugar. The American Heart Association says men should have less than 36 g of added sugar a day, and women should have less than 25g. Cookies are okay sometimes.
Grilled Chicken
Checking the ingredients lets you know exactly what you’re eating. Subway’s grilled chicken isn’t just chicken breast. Some ingredients, like modified potato starch and soy protein concentrate, aren’t necessarily unhealthy. It’s good to be aware of them, especially if you have allergies or intolerances.
Subway’s grilled chicken ingredients include:
- Boneless skinless chicken breast with rib meat
- Caramelized sugar
- Dextrose
- Maltodextrin
- Modified potato starch
- Potassium chloride
- Sodium phosphate
- Soy protein concentrate
Foods with many added ingredients aren’t always less healthy, but you might want to limit some. For example, dextrose (a type of sugar) and caramelized sugar in Subway’s grilled chicken could increase the risk of some problems like obesity, high blood pressure, and heart disease.
Soda
A 16-ounce soda has over 30g of added sugar, which is more than 7 teaspoons. That’s more than what the American Heart Association recommends for women in a whole day (6 teaspoons).
Toasted Artisan Italian Bread
A foot-long sandwich on this bread has 80g of carbs. That’s like eating almost six slices of white bread. This bread is made with refined grains, which have lost some good nutrients. Whole grain bread is better.
Healthy Choices at Subway
Subway has some pre-made healthy options, but you can also build your own sandwich! They even have a calorie counter online so you can see what you’re eating. Here are some good choices:
Applesauce
Get the unsweetened applesauce as a side. It’s got 70 calories, 16g of carbs, and no added sugar.
Avocado
Avocados are awesome on anything. Subway’s smashed avocado only has Hass avocados and sea salt. It’s got good fats and helps with inflammation. Plus, it has potassium, which is good for your blood pressure, heart, muscles, and nerves. Avocados might even help you manage your weight.
Rotisserie-Style Chicken
If you eat meat, try the rotisserie chicken. It’s made with chicken, water, and just a little bit of other stuff (salt, soybean oil, dextrose, and seasonings).
Vegetable Patty
Subway only has one veggie patty, made from vegetables and soy. It’s a good choice even if you’re not vegetarian. Eating plant protein is linked to better health.
Vegetables
One of the best things about Subway is all the fresh veggies! You can get:
- Cucumbers
- Green peppers
- Red onions
- Spinach
- Tomatoes
The best way to get lots of veggies is a salad or a No Bready Bowl (it’s like a sandwich without the bread). Bowls and salads are a good way to cut back on carbs too.
Tips for Eating Healthy at Subway
Here are some practical tips to help you make healthier choices at Subway:
- Check the Nutrition Information: Subway provides detailed nutrition information for all its products. Use this resource to make informed decisions.
- Ask for Dressing on the Side: This allows you to control the amount of dressing you use, reducing your intake of calories and fat.
- Choose Lean Proteins: Opt for chicken, turkey, or the vegetable patty instead of processed meats.
- Load Up on Veggies: Don’t be shy about adding extra vegetables to your sandwich or salad.
- Choose Whole Grains: Opt for whole-wheat bread or a salad to increase your fiber intake.
- Limit Added Sugars: Avoid sugary drinks and cookies.
- Go Easy on the Condiments: High-calorie condiments can quickly add up. Choose lighter options like mustard or vinegar.
- Split a Footlong: If you’re watching your portion sizes, consider sharing a footlong sandwich or saving half for later.
What Others Are Saying (and Our Take)
Lots of people talk about whether Subway is healthy. Many agree that you can eat healthy there if you choose the right things. Lean meats like chicken or turkey, plenty of vegetables, and whole grain bread are all good choices. Some people worry about pesticides on the vegetables, but that’s a concern for all fruits and vegetables, not just at Subway. Washing your produce is always a good idea. It’s also true that bread has carbohydrates, but carbs aren’t always bad. Whole wheat bread is much better for you than white bread.
Conclusion
Subway is not inherently healthy or unhealthy. It’s the choices you make that determine the nutritional value of your meal. By following the tips in this post and being mindful of the nutritional information, you can enjoy a tasty and healthy meal at Subway. Remember, moderation is key, and focusing on fresh ingredients like vegetables and lean proteins will always steer you in the right direction.Â
Frequently Asked Questions about Is Subway Good For You?
Q: Can I eat healthy at Subway?
A: Yes, you can! Subway offers many healthy options. The key is to make smart choices about what you order.
Q: What are some healthy choices at Subway?
A: Good options include rotisserie-style chicken, avocado, unsweetened applesauce, the vegetable patty, and lots of fresh vegetables. Choose whole grain bread when possible.
Q: What should I avoid at Subway?
A: It’s best to limit bacon, cookies, sugary drinks like soda, and the Toasted Artisan Italian bread. Be mindful of high-calorie sauces and dressings too.
Q: Is Subway’s grilled chicken healthy?
A: It’s okay, but it has some added ingredients like sugar. It’s not as lean as the rotisserie-style chicken.
Q: Are carbs bad? Should I avoid bread at Subway?
A: Carbs aren’t always bad. The type of carbs matters. Whole wheat bread is much better than white bread. You can also get a salad or a No Bready Bowl to avoid bread altogether.
Q: What’s the best way to eat healthy at Subway?
A: Focus on lean protein, load up on vegetables, choose whole grains, and limit added sugars and unhealthy fats. Check the nutrition information and ask for dressings on the side.
Q: What about pesticides on the vegetables?
A: Pesticides are a concern for all produce, not just at Subway. Washing your fruits and vegetables is always a good idea.
