Subway Good or Bad for you?

mynika

So what does everyone think about Subway, for when you HAVE to eat out? What are some of your favorite things there? I had one yesterday but was surprised to see the cals and especially sodium. But Biggest Loser says that they are good for you. What do you think?

swilk627

I think it's okay on occasion. No cheese, no mayo. Fill it up with veggies. If you want to cut more calories, hollow out the bread.

Jeff92se

http://www.myfitnesspal.com/topics/show/443703-why-are-people-so-obsessed-with-subway?hl=subway&page=11#posts-6206794

lina1131

I lost a lot of weight and still ate Subway, but this is how I had it.

Footlong veggie delight on honey oat with a lot of veggies with salt and pepper and vinegar as the dressing. A six inch doesn't do anything for me. It is higher in calories but I did it once a week and still lost.

bbabs93

Very few things, outside of trans fats, are objectively healthy or unhealthy. Does the food fit into your macros? do you have room for a lot of sodium? that's all that matters.

cindywcs

Lots of carbs with all that bread which is where most of your calories come from. I usually get black forest ham with spinach,tomato, banana peppers and mustard only. No cheese no oil and vinegar.

I will say this however. I used to think carbs were bad. However if you exercise a few hours after you eat carbohydrates, instead of turning to sugar that gets stored as fat, you burn them off. The key is that you cant eat too much and you cant just sit on your tooshy after you eat all that bread.

sungod916

Here are the stats on the sandwich I order at Subway.
I modify it to have more protein.
I admit it's high in salt, but it works for me as a decent lunch.
I should order it on wheat, but I don't.
I could save calories by skipping cheese, but I don't.
According to their math on their website it's around 500 calories the way I order it.

Subway - 6" Sweet Onion Chicken Teriyaki - Italian - Swiss, Onions - Extra Chicken

Calories 500
Sodium 1120 mg
Total Fat 11 g
Total Carbs 57 g
Dietary Fiber 2 g
Sugars 18 g
Protein 45 g
Vitamin A 10%
Calcium 47%
Vitamin C 34%
Iron 22%

shovav91

Not a whole lot of nutrition shoved between two giant empty carbs. You could do worse, but you could absolutely do better!

smacke43

I agree with what people have said (No cheese, mayo, etc) Keep in mind that they will basically turn any sub into a salad which would be better and you can have them substitute the lettuce fro spinach (more taste and way more nutrients) Also the 9 grain wheat does have high fructose corn syrup in it so if you are getting a sub go for the "omega 3 wheat bread". Subway is definately a better option than other fast food places so long as you aren`t totally seduced by the `healthy image` because at the end of the day it`s still fast food.

sambo155

I've tried the salads many times and I just don't like them. Today I went and had a 6" Turkey melt (no bacon) on white, with tomatos, grn peppers, red onions, black olives, jalpenos and brown mustard. 350 or so cals? I'll have to check. Not bad for eating out. I was between classes and it was the only option besides a conveinence store.

vs1023

Not a whole lot of nutrition shoved between two giant empty carbs. You could do worse, but you could absolutely do better!

Totally agree.

mrskesler

I don't think it's necessarily bad, unless like others point out, you load it with cheese, mayo, sauce etc.

The Biggest Loser is paid to tell you it's good for you, for what it's worth...

olee67

In a pinch, it's not that bad for a quick meal. I perosnally think (with my goals in mind) that the oven roasted chicken on wheat is the best thing for ya. I do have swiss cheese on it, though.

The down side is, EVERYTHING is processed. You don't see anyone grilling up that chicken breast, or, "oven roasting" it. But, even if you get a chicken breast sandwhich somewhere else that's made to order, chances are it's a "plumped" chicken breast.

That reminds me, I have to take a package of chicken breasts out of the freezer...

1996gtstang

using it to replace other fast food meals is a good choice(depending on what sub you get)

CuteAndCurvy83

I wouldn't say it's "healthy" but I also think there are worse choices to be made, Subway is my choice for when I'm looking for "fast food"

Symphony6

There is HFCS in their 9 grain wheat bread. Just would like to reiterate that XD Anyway, if I want healthy 'fast food', I go for Extreme Pita. Wayyyy better for you.

Akijade

I like their salads, just be sure to ask for extra spinach. Some places really skimp on it. And with the sweet onion sauce for dressing, it's only around 200 calories.

Anayalata

Don't always have the time to make a sandwich at home.

Subway is delicious.

Low in calories, if you don't get the meatball or premium subs, and they have the nutritional information on their site.

High in sodium? Get over it. We're in a highly industrialized society where everything has to be preserved in some way so that mass companies can feed the masses.

Don't eat it every day for every meal, but I think it'd be foolish to completely rule it out just because it's "Fast food"

NightOwl1

Out of all the fast food chains, they're definitely the best, and they appear to be making progress on sodium, which is their biggest issue. Like others have said, there are definitely healthier things to eat. But if it's between Subway and another fast food chain (or a chain sit down restaurant for that matter), I'd say it's better for you.

Beezer322

Well since you can really make it however you want I'd say it's fine as long as you go with the whole wheat bread and mostly veggies and protein for the innards. skip the mayo and go for swiss cheese

Since I'm a vegetarian, I always just get the veggie on whole grain without mayo, olive oil, or cheese. But everything else

extra banana peppers!

shadowkitty22

Man how I miss spinach leaves on my subs, but sadly it's not something they do at the Subway over here in Korea. And I looked up the health info on the sub that I WANTED to get (Italian BMT on Italian Herbs & Cheese) because it's one of my favorites and it was freaking outrageous. So then I looked up the info for my other favorite (Ham on Honey Oat) and it wound up being 400 calories, 62 carbs, 9g fat and 20g protein. And that was with American cheese because without it, I only lost about 50 calories and I can totally spare 50 calories for some stinking cheese, especially since I don't eat Subway all that often anymore and work out more now than I used to as well.


Created by MyFitnessPal.com - Free Weight Loss Tools

Bysshe

I absolutely love their salads!
I get a chicken breast salad with baby spinich, banana peppers, onions, tomatos, cucumbers, honey mustard, and a little sweet onion sauce.
If I do get a sandwhich I usually get the chicken breast on honey oat. same veggies, same sauce.
I find the salad just as filling without all the carbs, and a lot less sodium.

adamlwvdc36

Really, to me, and for me, and possibly only for me, a 6 inch tuna on 9 grain with pepper jack, spinach, tomato, red wine vinegar, and light mayo with some yogurt or apples kicks the crap out of the 2 Big Macs, large fries, and large Coke I used to eat for lunch. Every single ingredient serves a purpose for me. ie 9 grain is better than white tuna is better than salty salami and stuff, spinach for iron, tomatoes because they ROCK, and light mayo so I dont completely lose my mind... Im still a guy!

Oh, and for the record, I dont mind high fructose corn syrup. just means I cant have that bowl of Cap'n Crunch at night! lol

firesoforion

Sodium and chemicals, but tasty and filling for the number of calories. I'm not really a fast food phobe, so I think if you have subway every now and again, as long as you get the right thing, it's fine for you. My usual is the Italian BMT with all the vegetables and mustard (and I do go with pepperjack, but eh, I'm already eating out at that point), but I do occasionally enjoy the steak and cheese with southwest chipotle sauce (I just can't resist chipotles or anything with them in it! :ohwell: ).

ludogx87

i use to work in subway during uni in my skinnier days and would hve a sub every shift, 6inch roast beef on wheat with cheese and veggies with sweet onion sauce and never put a pound on. roast beef on wheat with cheese is less than 350calories

cydonian

Okay on occasion, but for me personally, I can't eat it. I get bathroom issues every single time, and so does my husband. I don't know what they put in the subs, but ugh.

mynika

Thank you everyone for your input, this really helps. :drinker:

nicehormones

Mostly anywhere you go out will be high in sodium. If you get the honey wheat bread, turkey, and a bunch of vegetables, that's really all it is. I think it's the bread and meat that the sodium is from. I think it's a great option if you are going to eat out.

JeanniebeanL79

I wouldn't have it all the time but the other day I got it as a special treat and it was delicious and wasn't too bad. I got a turkey with American Cheese on Whole Wheat loaded with veggies and fat free sweet onion sauce.