Subway established itself as the fast food place where you could “Eat Fresh”. The emphasis on fresh vegetables and the now-disgraced Jared Fogle whose astounding weight loss that he credited to eating Subway sandwiches and exercising made the franchise one that implied all-healthy foods.

However, while there are some healthy elements to the Subway menu, the truth is that there are several unhealthy choices that you can make. In fact, some six-inch sandwiches may actually be less healthy that choices you find at McDonalds, Wendy’s, and other fast food places.

Unhealthy Ingredients

There are several ingredients that Subway uses which are not very healthy, but not all that surprising given the addition of flavor.

Salt: Many of the breads, cheeses, and even meats contain a substantial amount of salt. Too much salt can affect your blood pressure. So, you will need to be careful when it comes to the salt content of the selections that you make.

White Bread: Unfortunately, white breads are enriched which means that they have more calories and fast burning carbs which usually get stored as fat. You’ll want to avoid the white breads which includes flatbread and stick to whole wheat which offers significantly fewer calories.

Cheese: The selection of cheeses at Subway all have the same issues of most dairy products, too much salt and fat. If you are looking to lose weight, leave the cheeses off the sandwich.

Unhealthy Sandwiches

The good news is that most of the sandwich selections that offer turkey, chicken, or no meat at all are very good for those looking to lose weight. This assumes that you choose wheat bread and no cheese as part of your selection. There are sandwiches to avoid however, so you will need to stay away from the following;

  • Chicken Bacon Ranch Melt
  • Meatball Marinara
  • Philly Cheesesteak
  • Spicy Italian

In addition, there was the Fritos Chicken Enchilada Melt complete with Southwest Sauce that drove up the calorie count to around 680. However, the other four selections also have a high amount of fat and sodium which makes them poor selections for those who want to keep off the excess weight. Even if you could strip away the cheese, the fats from the non-chicken meats alone are enough to drive up the calorie count.

However, it should be noted that there are several sandwich choices that are healthy if you build the right combination of ingredients and stay away from some of the meats, cheeses, and breads. If you stick to whole wheat breads, no cheese, chicken or turkey meats, plenty of vegetables, and mustard or oil and vinegar dressings you can eat healthy and with far less fats. Also consider portion size as well by ordering a foot long and eating half for lunch and then keeping the rest for another time.

So, while Subway may not be the healthiest place to eat, it does offer ample selections of good foods that when eaten on occasion can help you maintain your diet so you can lose the pounds and stick to your goals.