Some fast food places are no-brainers to avoid like McDonald’s, Papa John’s, Panda Express, and more. However, many people are under the impression that foot-long deli sandwiches from chains like Subway or Jersey Mike’s are a healthy alternative to burgers or pizza because they provide a nutritious variety of options. You could, in theory, make a healthy sandwich at this “Eat Fresh” establishment. Most of Subway’s healthiest items are on its Fresh Fit menu. These sandwiches are low in calories and high in protein. Recently, Subway has even earned Heart Check Certification status from the American Heart Association (AHA).
While sandwiches from Subway are low in sugar and a good source of fiber and protein, a lot of these subs have more than half your sodium and fat intake for the day. And, people who purchase sandwiches at Subway usually add enough toppings riddled with saturated fats, like meats and cheeses, that it has the same amount of calories as a meal from Mcdonald’s. This can cause visceral fat, or “hidden fat,” to be stored, affecting weight loss plans.
We spoke with Dr. Amy Lee, a nutritionist from Nucific, about the reason why you should stop ordering Subway sandwiches in 2023, what visceral fat is, and healthy meal alternatives.
Subway sandwiches
There are many fast food brands that we know are not healthy like Taco Bell, Dunkin’, Chick-fil-A, and more. Fast food is high in sugar, salt, saturated fat, trans fats, processed ingredients, and calories. It’s also low in the things your body needs like antioxidants, fiber, and many other nutrients.
Subway sells itself as a healthy alternative to these fast food places because it gives you the ability to create your own sandwich and take out the unhealthy parts. But, in reality, Subway’s just as bad. Say it ain't so!
"We are given this idea that these sandwich places are better alternatives to [classic] fast food such as McDonald's and Burger King, however, if you add up the calories of a foot-long sandwich, it could be as much as over 700-900 calories due to the hidden things such as sauces, processed cheeses and the bread itself," Dr. Lee says.
And, besides the sandwich, you also get the option for sides which makes the meal even more unhealthy. Dr. Lee says, "the add-ons such as chips, cookies, and the 20 oz soda drink will definitely top it off." So, be mindful of the content in your sandwich and the sides because it really does add up.
Eating unhealthy fast food like sandwiches from Subway and limited physical activity can lead to visceral fat, which is excess fat found deep in the abdominal cavity (in layman's terms: the stomach). Some people develop fat around their bellies rather than on the hips because of their genes. And, unfortunately, getting older can change where the body stores fat for women.
What is a healthier meal to have instead to promote weight loss?
Instead of eating a sandwich from Subway, there are many other meals that contain vitamins, calcium, folate, fiber, and nutrients. Dietitians agree.
"I do believe that most fast food places are more mindful about offering better and healthier choices. There [is] usually a grilled version of a sandwich or even making things into a salad," Dr. Lee says. What’s great about salads is that you have complete control of the dressing and toppings you use!
Ultimately, she says, "it is just difficult to make the right decision when you are on the run, so allow yourself some time to think about what you want to eat before making that drive-thru."
