Is Subway Really Good for You?
When it comes to fast food, Subway is often touted as a healthier option. With its abundance of vegetables, lean meats, and whole grain bread, it’s easy to assume that Subway is the perfect choice for a quick and nutritious meal. But is this assumption really accurate? In this article, we’ll take a closer look at the nutritional value of Subway’s menu items and explore whether or not they’re really good for you.
The Good Stuff
Before we dive into the not-so-good stuff, let’s start with the positives. Subway is indeed a great option for those looking for a relatively healthy fast food meal. Here are some of the benefits:
- Veggie-rich: Subway is a veritable garden of vegetables. With options like lettuce, tomatoes, cucumbers, and bell peppers, you can load up on vitamins and antioxidants.
- Lean meats: Subway offers a range of lean meats, including turkey, chicken, and ham, which are lower in saturated fat and calories compared to other fast food chains.
- Whole grain bread: Many of Subway’s bread options are made with whole grains, which provide more fiber and nutrients compared to white bread.
The Not-So-Good Stuff
While Subway has its healthy aspects, there are also some concerns to consider. Here are a few:
- High sodium content: Many of Subway’s sauces and condiments are high in sodium, which can be a problem for those with high blood pressure or other heart health issues. A single sandwich can contain up to 1500mg of sodium.
- Added preservatives: Some of Subway’s meats and cheeses contain added preservatives, such as sodium nitrite, which have been linked to potential health risks.
- High calorie count: While Subway’s sandwiches are often lower in calories compared to other fast food chains, they can still add up quickly. A 12-inch sandwich with meat, cheese, and sauces can range from 500-1000 calories.
The Science Behind the Claims
But what does the science say about Subway’s nutritional claims? Let’s take a closer look:
- The "BMT" is actually high in sodium: Subway’s famous BMT sandwich is often touted as a healthier option, but it’s actually one of the highest sodium-containing sandwiches on the menu. A single BMT contains 1440mg of sodium.
- The "Turkey Breast" is actually high in nitrates: While Subway’s turkey breast is touted as a lean protein, it actually contains added nitrates, which can be a problem for those with certain health conditions.
The Bottom Line
So, is Subway really good for you? In short, it depends on what you order. While Subway has its healthy aspects, there are also some concerns to consider. Here are some tips to help you make a healthier Subway choice:
- Load up on veggies: Use Subway’s abundance of veggies to your advantage and add plenty of lettuce, tomatoes, and cucumbers to your sandwich.
- Choose lean meats: Opt for lean meats like turkey, chicken, and ham, and avoid added preservatives.
- Go easy on the sauces: While Subway’s sauces can add flavor, they’re also high in sodium. Use them sparingly and opt for low-sodium options instead.
- Watch your portion size: Subway’s sandwiches can be large, so be mindful of your portion size and avoid overeating.
The Verdict
In conclusion, Subway can be a relatively healthy fast food option, but it’s not without its drawbacks. By being mindful of your choices and making a few tweaks, you can create a healthier Subway meal. Here’s a summary of the key points:
Pro
- Abundance of veggies
- Lean meats
- Whole grain bread options
Con
- High sodium content
- Added preservatives
- High calorie count
Tips for a Healthier Subway
- Load up on veggies
- Choose lean meats
- Go easy on the sauces
- Watch your portion size
By being aware of the pros and cons and making informed choices, you can enjoy a relatively healthy meal at Subway. Happy eating!