As many other fast-food chains, Subwayis a place that serves food that may have a high amount of carbs, sugar andfat, which is why many people who have diabetes tend to avoid it. However,Subway has an advantage over other fast-food restaurants because it allows youto create your own custom sandwich, and you can use different types of bread,some of which are diabetic friendly.
If you are controlling your carbohydrateintake because you need to keep your blood sugar levels in check, you can optfor various diabetes-friendly options on the Subway menu, many of themconsisting of fat alternatives, lower carbohydrates, and low sodium.
Here's what you can have at Subway ifyou have diabetes.
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Breakfast
Subway is not just a sandwich shop, asit offers multiple options for breakfast, and some of them arediabetes-friendly. You can choose a flatbread with veggies that only has 44 gof carbohydrates and 3 g of sugar. This is actually the lowest carbohydratechoice on the Subway menu.
If you want to order a hot drink foryour breakfast, make sure you opt for unsweetened black coffee or tea becausethese are the only diabetes-friendly options at Subway. Adding sugar or milk toyour coffee will add extra carbohydrates and fat to your breakfast, so steeraway from them. If you want to sweeten your drink, opt for some Stevia instead.
Subway
The good news is that you can enjoy areal Subway sandwich even if you have diabetes. Avoid white bread and choose tohave your sandwich made on the 9-grain wheat instead. This is a type of breadthat Subway creates exclusively from whole wheat, so it's suitable for peoplewith diabetes.
If you choose a mini whole-wheat sandwich,it will have 27 g of carbs. A 6-inch wheat bread sandwich has 40 g of carbs.When selecting your toppings, you need to be careful to opt for proteins andlots of veggies, so you don't add unnecessary carbohydrates and fats to yoursandwich.
One of the best choices on the Subwaymenu for people with diabetes is a fresh veggie sandwich, which is packed withprotein from a choice of meat or seafood, providing you with at least 30% ofyour recommended daily protein intake.
If you choose to have the sandwich on9-grain wheat bread, you will also get 5 g of fiber, which is approximately 20%of your daily fiber needs. What's even better, a fresh veggies is free ofartificial trans fats and loaded with essential vitamins and minerals,including 20% of your daily recommended intake for vitamin C and D.
You can also choose to have somethingfrom the "Fresh Fit" menu, which includes multiple delicioussandwiches such as Black Forest Ham, Sweet Onion Chicken Teriyaki, and VeggieDelite. All the sandwiches are excellent sources of protein and have at least24 g of whole grains. All "Fresh Fit" sandwiches have 35% less sodiumthan regular sandwiches, which is also great for your health.
In total, Subway has 12 regular 6-inchsandwiches that have 400 calories or less, but the great thing is that you canmake your own veggie and protein combination to get to an amount that you'recomfortable with.
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Size and beverages
If you want to have a side with yourSubway sandwich, choose baked chips instead of fried and opt for some freshapple slices or a low-fat yogurt for dessert.
When it comes to beverages, it's alwaysa good idea to stick to water, but if you're feeling like enjoying a softdrink, make sure that it's a sugar-free one. Depending on your location, Subwaymay also have freshly brewed iced tea and vitamin water available, but ensureyou always check the amount of sugar and carbohydrates before ordering one.
What to avoid at Subway if you have diabetes?
If you have diabetes, two of the thingsthat you should definitely avoid are white bread and cookies. Subway is knownfor offering a cookie with their meals, sometimes as part of a meal deal, butit's important to avoid the temptation because, just like any other cookies, theones from Subway are high in sugar and carbs. Depending on the size and type ofcookie, you're looking at 30 to 50 g of carbs per cookie, so you shoulddefinitely say “no” when asked whether you want one with your order.
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It is quite possible to enjoy a healthy meal at Subway if you have diabetes.It is all about making good choices, such as opting for 9-grain whole wheatbread, which you should pair with lots of vegetables and protein for a balancedlunch.
