Subway fast food chain is well-known for their spokesman, Jared, who lost 245 pounds on the Subway diet.
The company recently launched new breakfast menu items including flatbreads and egg white sandwiches.
Seems like a great idea for those on the go, but how does the nutrition stack up?
Low Cal Breakfast Menu Items
You can build your own breakfast sandwiches, or choose from their list of breakfast sandwich ideas. Three menu items are advertised under 200 calories:
Steak, Egg White and Cheese Flatbread
Egg White and Cheese on English Muffin
Black Forest Ham, Egg White and Cheese Flatbread
The lower calorie level is due to the fact that egg whites are a very lean protein at only 30 calories and 7 grams of protein for a ¼ cup (which is considered one serving).
Also, Subway practices portion control so you know you’re getting a specific measured amount of cheese, meat, and toppings.
Don’t Be Fooled by the Flatbread
Flatbread does not mean fewer carbohydrates nor does it mean better quality grains.
Ingredients: Enriched wheat flour (flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid, malted barley flour, ascorbic acid), water, soybean oil, yeast; contains 2% or less of: nonfat dry milk, wheat gluten, salt, dough conditioners (guar gum, Arabic gum, sodium stearoyl lactylate, enzymes), sugar, baking powder (sodium acid pyrophosphate, sodium bicarbonate, corn starch, monocalcium phosphate), calcium propionate.
This is similar for Subway’s “9-Grain Wheat Bread”. The first ingredient is enriched wheat flour. It is best to look for whole wheat as the first label ingredient to make sure you are getting real whole grain bread.
Load Up on Veggies
The best part about Subway is that you can add plenty of vegetables like peppers, onions, and tomatoes to your breakfast. You can even choose apple slices as a side option.
Be Wary of Proteins
The good news is that Subway’s turkey and roast beef is nitrite free (not the case with other meats). Nitrite free means that the meat is free from a potentially cancer-causing chemical preservative.
The regular egg patty that comes on the sandwiches contains hydrogenated oil, so I would advise to choose the egg white which ends up being the healthier choice of the two.
Will you eat at Subway for Breakfast?
I like to try to make my own breakfast sandwiches at home ahead of time and then freeze them for the next week.
That way you can use whole grain bread, real eggs, vegetables, and no preservatives or nasty chemicals. And it will save you money!
Have you lost weight eating Subway?
Learn more about You Losing Weight Program HERE
