Americans love their sandwiches: On any given day, about 53% of US residents ate a sandwich, according to a recent study in the journal Public Health. But most sandwiches — whether you choose pastrami on rye or a healthy-sounding roast turkey on multigrain bread — are riddled with unhealthy fats, sodium, sugar and carbohydrates, say nutrition experts.
This concerns nutritionists because roughly one-third of Americans’ consumption of saturated fat, cholesterol and sodium came from sandwiches. Men, it seems, are the biggest consumers of sandwiches, as are young and middle-aged adults, people with higher income and — perhaps, not surprisingly — overweight and obese people.
But as the New York Post reports, there’s no need to cut sandwiches out of your diet or settle for a bland, flavorless lunch, said Lisa Young, Ph.D., R.D., a nutrition professor at New York University and author of “The Portion Teller Plan.” “Don’t sacrifice flavor in your sandwich,” Young says. “Try swapping out processed meats for grilled turkey or chicken, and add some hummus or avocado for a creamy, delicious twist.”
Here are seven ways your sandwich is a ticking health bomb, and what you can do to disarm it.
Bread
Bread, of course, is what makes a sandwich a sandwich. But not all breads are healthy options, and white bread is a source of calories from carbohydrates, which cause your blood sugar levels to spike, then crash, leaving you in a midday slump.
“It is far healthier to include a whole-grain bread such as whole wheat,” says Young. “Whole grains contain fiber, which helps you feel full as well as providing other health benefits like keeping your blood sugar steady.” Or, how about making a wrap instead and swapping the bread for a multigrain or spinach tortilla?
Sodium
Sodium is a prime contributor to high blood pressure, heart attack and stroke, according to the Centers for Disease Control and Prevention, and it’s present in many sandwiches. While high amounts of sodium are found in processed meats like ham, salami and bacon, it can also sneak into your sandwich in the form of condiments, sauces, breads and cheese.
Instead of processed meats, try picking up some baked rotisserie chicken (ditch the skin), or fresh sliced steak to lower your sodium intake.
Saturated Fat
Saturated fat is found in cheese and meats, which are the main components in many sandwiches. In fact, 79% of sandwiches contain meat, poultry or fish as their primary filling, according to the National Library of Medicine.
By replacing cheese with tomatoes, lettuce, pickles and other fillings, and opting for lean fresh meats instead of processed meats, you can greatly reduce the amount of saturated fat in your sandwich. You could also try substituting plain yogurt for mayonnaise when whipping up your tuna or chicken salad sandwiches.
Sugar
Sugar isn’t something most people sprinkle on a sandwich, but refined sugar is present in many of the additives and condiments people put on their sandwiches — it’s probably baked into your bread, too. Barbecue sauce, honey mustard, teriyaki sauce and sweet relish often contain surprising amounts of sugar, which adds empty calories to your sandwich.
“It is best to include condiments sparingly,” Young said. “Mustard is better than ketchup, which contains added sugar. However, mustard is high in sodium so use a teaspoon instead of a tablespoon.” Another possible solution: hummus, which is high in protein, vegetarian, and has healthy oils.
Nitrates
Nitrates and nitrites are added to processed meats during the meat curing process. But in your gut, nitrates and nitrites “may create carcinogenic chemicals … which can contribute to cancer risk,” said Young. Moreover, “processed meats contain too much sodium and preservatives,” she added, advising consumers to avoid them whenever possible.
Portion Size
Another thing to keep your eye on: portion size. It is an ongoing issue in the American diet, and sandwiches are no exception. The average turkey sandwich from 20 years ago contained about 320 calories, according to the National Heart, Lung, and Blood Institute. Today, the average turkey sandwich can tip the scales at a whopping 820 calories, which you could burn off after riding a bike for about 90 minutes.
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