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Is Subway Good for You? Here's What You Should Be Aware Of, according to a dietician.
27 Jan' 21

Is Subway Good for You? Here's What You Should Be Aware Of, according to a dietician.

 

 

Take the time to review the ingredients, just as you would with any other restaurant chain. 

Subway has had its fair share of nutrition-related public relations hiccups, including a recent lawsuit alleging that the chain's tuna isn't actually tuna, which Subway rejects. Aside from the tuna, you might be asking if Subway is a healthy option in general. 


Make sure the components are correct. 

Ingredients, not calories, macros, or terms like whole grain, are, in my opinion, the most important factor that determines healthfulness. Subway does provide a downloadable PDF that specifies the contents for its bread, proteins, vegetables, condiments, and other foods such as pizzas, cookies, and soups, among other things. Here's an example of why it's important to double-check the ingredients: Grilled chicken from Subway isn't just cooked chicken breast. Boneless skinless chicken breast with rib meat, soy protein concentrate, modified potato starch, sodium phosphate, potassium chloride, maltodextrin, dextrose, caramelized sugar, and other substances are included in its ingredients. So have a look at the ingredients for the item you're interested in to determine if they're as basic as you would believe. You may readily discover allergens or sensitivity triggers you may need to avoid, such as soy, wheat, dairy, and sulfites, utilizing ingredient information in addition to trying to select goods with simple, recognizable ingredients. Separate allergen-specific information is also available from the chain.

 

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Vegetables should be consumed in large quantities. 

The flexibility to customize your order and the availability of fresh vegetables such as spinach, tomatoes, red onions, green peppers, and cucumbers are two advantages of Subway. Ordering a salad or one of the chain's new protein bowls is the best way to get the most vegetables into your meal. While there are various pre-made solutions available, you can also create your own. Subway even has a nutrition calculator that you can use to examine how different additions or exclusions affect the nutrition facts of your meal (sadly, other pre-set items are not editable in the tool).


Bowls and salads are also good options for avoiding excess carbohydrates.

A full footlong roll can contain up to 75 grams of carbs, which is roughly the same as five normal slices of bread. If you need more carbs than a bowl can supply, try a squeeze pouch of Musselman's unsweetened applesauce, which is composed entirely of apples and vitamin C and contains only 12 grams of carbs with no added sugar. Only one non-animal protein choice is available at Subway: a veggie burger made from vegetables and soy. If you can take soy, even if you aren't vegan, give it a try. After all, a 2020 research of data from over 400,000 men and women in the United States over a 16-year period found that a higher intake of plant protein was linked to a decreased risk of dying from any cause.If you consume meat (and don't mind soy), start with the rotisserie-style chicken, which is made with chicken, water, and 2% or fewer additional ingredients like salt, soybean oil, dextrose, and seasonings. 


Read more Reasons why soaked and peeled almonds are better

 

Add avocado to the mix. 

The only ingredients in Subway's smashed avocado are Hass avocados and sea salt, according to the ingredient PDF. Add it to any order to boost the amount of anti-inflammatory fat, fiber, antioxidants, and vital vitamins and minerals in your meal, including potassium, which aids in blood pressure regulation and is required for heart, muscle, and nerve function. Avocado consumption has also been associated with good weight management, as well as a reduced risk of being overweight or obese as an adult. 


Continue to drink H2O. 

To avoid excessive amounts of added sugar or artificial sweeteners, use water as your beverage of choice. Without ice, a 16-ounce fountain drink can contain more than 30 grams of sugar or more than 7 teaspoons. According to the American Heart Association's guidelines, this is more than the maximum daily recommended amount for added sugar.


In conclusion 

Subway may be a healthier option than fried dishes in terms of convenience, but nutrition encompasses more than just the cooking method and includes ingredients, processing, and nutrients. If you're concerned about your health, research the ingredients of any brand, including Subway's, especially if you eat there frequently. As far as possible, choose fresh, minimally processed foods, and those with simple components and little additions, such as added sugar.

 

For expert advice on nutrition and diet click here

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