Subway Sandwich and Diabetes

Subway Sandwiches are Suitable for Diabetics?

Sandwiches and diabetes have a complicated relationship. As a diabetic, you are well aware that you need to watch your carbohydrate intake to control your blood sugar. That means that sandwiches are a meal choice that you must make with caution. However, that doesn’t mean you can’t enjoy your sandwich. Subway has a wide selection of options and when it comes to fast food, it’s a much better choice than other restaurants. Here’s what you need to know. 

What Makes a Healthy Sandwich?

The great news is that diabetics can enjoy sandwiches at mealtime without the risk of spiking their blood sugar. However, some care must be taken to limit carb intake, while also boosting nutrient intake.  The best thing you can do is to choose whole-grain bread over those made with refined grains. That’s because whole grains are complex carbs, which don’t have the same harmful effect on blood sugar. Diabetics should also watch their fat intake so go easy on mayonnaise, butter and other fatty fillings.

Sandwich Toppings for Diabetes

What’s inside your sandwich is pretty important but there are a lot of sandwich fillings for diabetes that you can choose from. Opt for fresh vegetables, which increase your fiber, vitamin and nutrient intake without causing a spike in your blood sugar. Bell peppers, tomatoes, avocado, lettuce, shredded carrots and cucumbers are tasty options. Go easy on processed meats, which are linked to a higher risk of developing type 2 diabetes, as well as exacerbating the condition if you already have it. Grilled chicken, steak or fish are good alternatives to lunch meat. 

The Best Subway Sandwich for Diabetics

Now that you know what a healthy sandwich for diabetes should look like, you can make a choice from the Subway menu that fits with your health goals. Start by asking that your sandwich be made on the restaurant’s 9-grain whole wheat bread. You’ll be getting about 27 grams of carbs for the small-size sandwich, but they are complex carbs. The Rotisserie Chicken, Meatball or Tuna sandwich are good choices when it comes to meat. No-carb toppings you can choose from include spinach, tomatoes, red onions, green peppers and cucumbers. A dash of oil and vinegar and a sprinkle of dried herbs add flavor without adding carbs.

There’s no reason why you can’t enjoy a meal at Subway if you have diabetes. Making a healthy choice is a great start, but you might also opt for a salad if you need to watch the carbs. Balance your sandwich choice with the rest of your meals for the most benefit.