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Trying to lose weight but craving a fast-food sandwich? Subway’s got you covered. Compared to other fast-food restaurant chains, Subway offers a wider selection of healthy menu items, including sandwiches that are low in calories and sugar but are a decent source of fiber and protein.
If you’re cutting down your calorie intake but your taste buds are longing for a Subway treat, give in to your cravings and order the chain’s Veggie Delite. According to Subway’s website, the Veggie Delite, by default, comes with 9-grain wheat bread and contains cucumbers, green peppers, lettuce, red onions, spinach, tomatoes, and optional cheese.
Food website Spoon University called Veggie Delite the “healthiest Subway sandwich,” as it doesn’t come with meat and is only loaded with different kinds of vegetables. Without cheese, the sandwich only contains 230 calories, making it the perfect fast-food item for those looking for a guiltless pick-me-up.
Low-calorie intake helps with weight loss, and with Veggie Delite’s small calorie count, it’s no question that it’s the best Subway sandwich for a weight loss diet plan.
Subway offers a variety of bread options, but the ones with the lowest calorie count are the 9-Grain Wheat Bread and the Italian White Bread. A 6-inch serving of each bread only contains 180 calories. That’s 40 fewer calories than the Flatbread and Italian Herbs & Cheese, which are two of the most calorie-packed bread options at Subway.
Most Subway wraps are packed with 50-plus grams of carbohydrates, which is off the charts for carb counters. But in 2004, the chain introduced the Atkins-Friendly Turkey and Bacon Melt Wrap and the Atkins-Friendly Chicken Bacon Ranch, which only had 11 and 8 net grams of carbohydrates, respectively.
According to Chron, the secret of these low-carb wraps was the wrap itself, which was a 6-inch tortilla made from wheat gluten, cornstarch, oats, sesame flour, and soy protein. This flat, round bread substitute only had 5 net grams of carbohydrates.
Subway menu items ordered with bread are generally healthier than wraps, as Subway sandwiches contain lower calories, carbohydrates, and sodium than Subway wraps.
According to Subway, a regular wrap at the chain contains 300 calories, 8 grams of fat, 690–780 milligrams sodium, 48–50 grams of carbs, and 8 to 9 grams of protein. For comparison, a 6-inch portion of the 9-grain wheat bread at Subway contains 210 calories, 2 grams of fat, 270 milligrams of sodium, 40 grams of carbs, and 8 grams of protein.
Menu-wise, Subway offers a wider selection of healthy food options than McDonald’s. For instance, Subway has more low-calorie sandwich options than McDonald’s and even allows customers to pile on as many veggies as they want on their orders.
However, even though Subway offers more healthy options, it doesn’t necessarily mean that customers who order food at Subway take advantage of these healthier options. In fact, a study published in the Journal of Adolescent Health in 2013 found that despite Subway being marketed as healthy, adolescents are still likely to purchase just as many calories at Subway as at McDonald’s.
Conducted in May 2011, the study found that adolescents aged 12 to 21 years of age in South Los Angeles purchased 1,038 calories at McDonald’s and 955 calories at Subway. According to the authors of the research, the difference between the two numbers was not statistically significant.
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