Wheat bread is better than white. Right? Apparently not, especially at Subway.
I did a little bit of research before, but I’ve since gotten a lot more curious. My wife and I have always gotten sandwiches on wheat bread, operating under the assumption that it’s healthier. I decided to take a look and see if that’s actually true.
Here’s Subway’s nutrition information for bread, with white and wheat highlighted:
And Subway’s ingredients list for white and wheat breads:
ITALIAN (WHITE) BREAD
Enriched flour (wheat flour, barley malt, niacin, iron, thiamin mononitrate, riboflavin, folic acid), water, sugar, contains less than 2% of the following: soybean oil, yeast, salt, wheat protein isolate, wheat gluten, dough conditioners (acetylated tartaric acid esters of mono- and diglycerides, ammonium sulfate, calcium sulfate, ascorbic acid, azodicarbonamide, potassium iodate, amylase [enzymes]), sodium stearoyl-2-lactylate, mineral oil. Contains soy and wheat.
WHEAT BREAD
Enriched flour (flour, malted barley flour, niacin, iron, thiamin mononitrate, riboflavin, folic acid), water, whole wheat flour, high fructose corn syrup, wheat gluten, contains less than 2% of the following: wheat bran, yeast, salt, soybean oil, dough conditioner (acetylated tartaric acid esters of mono-and diglycerides, ammonium sulfate, calcium sulfate, ascorbic acid, azodicarbonamide, potassium iodate, amylase (enzymes)], cracked wheat, sodium stearoyl-2-lactylate, caramel color (contains sulfites), dried honey preparation (honey powder, invert sugar, wheat starch, soy bran flour, silicon dioxide [anti-caking]), mineral oil. Contains soy and wheat.
Immediately, three things jump out at me:
- The wheat bread has high-fructose corn syrup. As the medical community studies HFCS more, we are coming to understand it’s connection with obesity, due largely to how it interacts with insulin, ghrelin and leptin.
- The wheat bread has the same calories, more fat and more carbs.
- The first ingredient listed is refined flour.
Suddenly, Subway wheat bread is looking less like a healthier alternative to Subway white bread. What about the wrap? Ten less calories, twice the fat, five less carbs, the same refined flour and a bunch of ingredients I can’t pronounce. I’m sticking to the salads. (I wonder what those ingredients are? I’ll have to look into it.)
Eating at Subway is a good example of why it’s important to exercise awareness of what you eat – Subway markets itself on being the “healthy alternative” to fast food, with healthier menu items than other restaurants and the misleading name of the franchise owner, Doctor’s Associates Inc. However, if you simply buy into the marketing and assume Subway is the “healthy alternative”, you can easily make some mindless, habitual choices and build a sandwich with more calories than a Big Mac. For instance, their nutrition information lists sandwiches with “6 grams of fat or less”. My wife likes the veggie sandwiches, so we’ll take that as an example:
She likes her sandwich with provolone cheese (+50 calories), mayonnaise (+110 calories/tblsp, we’ll assume one tblsp although I’m sure in reality it’s more), and vinegar/oil (+45/tsp, we’ll assume 2 tsp for +90 calories). Let’s compare caloric values:
- Plain 6″ veggie sandwich: 230 calories
- My wife’s 6″ veggie sandwich: 480 calories, more than double a plain sandwich
- Who eats a footlong at once? You’re consuming 960 calories
- And a Big Mac? 540 calories.
- Other 6″ plain Subway sandwich choices for comparison:
- Cold Cut Combo: 410 calories
- Meatball Marinara: 560 calories
- Chipotle Steak & Cheese: 530 calories
- Tuna: 530 calories (I thought the Tuna sandwich was supposed to be one of the healthy ones!
I don’t want to sound like I’m ragging on Subway – to borrow a phrase from Bill Mahrer, “I kid the Doctor’s Associates!” I realize that it’s your choice to not add mayonnaise and cheese to an otherwise healthy-ish meal. I realize that no matter the caloric value, a Subway veggie sandwich is probably at least a little healthier than a Big Mac, if only for the fact there’s a few raw veggies between the bread slices. I do, however, think it’s important to investigate the truth behind marketing when Subway claims to be the healthy alternative. You can’t maintain a healthy lifestyle and make healthy food choices when you don’t educate yourself about the food you eat.
I’m still curious about those bread ingredients. I think I’ll look into those next…
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Your webpage is factual but if you stick to the 6 grams of fat or less and follow what is on every napkin in every subway store to go with Italian White or Wheat and no cheese or condiments then you are definitely getting a health meal. If I got a turkey breast on white with no cheese, add lettuce, tomato, and onion, I’m only consuming 280 cal and 4.5g of fat. The 2000 calorie a day diet is the average diet for everybody. And the DV of fat for anyone is 65g. Think if all I did was eat one 6inch turkey breast like I mentioned a day or something similar and jogged or even walked on the treadmill for 30min I would burn all the fat calories off and still have energy from the sandwich for most of the day. I think anyone good loose wait if they eat one 6g of fat or less sandwich a day and exercised they can even have room for a health low cal no fat dinner also. One condiment that is fat free is the Sweet Onion sauce with only 40 calories.
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Although this website has good information, it’s all on how you make your sandwhich at subway that makes it healthy. The wheat bread is higher in fiber and lower in sodium which makes it a far better choice for me; however I always choose the flatbread. With the flatbread, if you substitute the cheese for more tasty veggies such as spinach, tomatos, extra olvies, extra jalapenos, extra banana peppers and use honey mustard instead of mayo you’re looking at a very healthy sandwhich.
Just thought I would comment as I never do.
3 months ago I became a vegetarian. I was also overweight. I am a man, 6 foot and was 240 pounds.
Every day or every other day for the past 3 months I eat one Subway Veggie Sandwich, Italian herbs and cheese bread, mayo, sweet onion sauce and provolone cheese with baked Lay’s chips and a half and half sweet/unsweetened mixed tea. This is usually my only daily meal averaging about 600 calories total.. I have a few low calorie snacks before or after this meal to balance. I also have been using my treadmill religiously for the 3 months also. I am now 195.. so in three months I have lost 45 pounds.
My point is.. this is not due to Subway. Jared and myself did not lose weight thanks to Subway. This is due to self discipline and my free will to take control over my eating habits and exercise. I do not understand why people act like such fanatics about food. If you want to eat healthy.. eat healthy and stay committed to it! It is as simple as that. Many people have the common sense to know when they are putting food in their mouth and at the rate they are doing so, whether it is good or bad. Stop blaming fast food or criticizing those who try to act superior to fast food. You only have yourself to blame when you chose the Big Mac meal over a Veggie Delight.
For your health, do not eat at any fast food restaurants, including Subway. If Subway cared about the health of the American public, they would not put high fructose corn syrup, and other chemical ingredients in their bread and other foods.
If the American public would stop eating the foods with chemical ingredients (at fast food restaurants), then the fast food corporations would have to change.
We do not have to be sheep going out to corporate health slaughter. We can choose to not eat at fast food restaurants that have high fructose corn syrup, hydrogenated oils, and other chemicals in their ingredients.
Ok! Fat and calories are normal in whole wheat bread… You dont eat it to lose weight. You eat it because wholemeal feel saturated longer beacause wholemeal has lower GI. And calories, sugar and fat is not evil. Neither is it bad to eat a home made burger. McDonalds is a thief becuase nothing is real, the transfats in it is why its bad, the fact that they push billions of syntetich chemicals in the burgers, bread, fries and similar to make it last longer and keeping the price low.
Humans need fat to live. But eating at Suway is healthy as long as you eat the healthy things. if you prefer to eat a white bread, do it. But you will be hungry soon again. I prefer wholemeal for flavor and saturation. Try not taking much dressing and dont eat red meat. Fish and bird meat is good. But red meat is not a good choice to eat.
If you read this and think im full of shit, look it up every where and disprove me, dont write rumors you think are correct cause i dont care. I reasearched what i said. But remember to always be sceptical!
Hope this serves you well:)
People don’t seem to realize that the choices they make are actually unhealthy. For one mayo is terrible! It’s nothing but fat and of course oil is nothing but fat! Vinegar is on the other hand zero calories and mustard is zero calories so instead of piling your sandwich with mayo oil and all those other condiments ONLY use vinegar or mustard. Also stop eating cheese! And subway is WAY healthier than any other fast food place because everywhere else is deep fried and the food is full of sugars and carbs. Most fast food places serve processed food which is extremely unhealthy!
Stef – why is mayo terrible. Full of fat – yes! But of the good variety…check how much of it is actually saturated fat. Personally, I eat about three tablespoons of the stuff everyday and maintain 5% body fat! Much better to add mayo than heaps of that low fat onion vinegarette or whatever which is loaded with sugars!
DONT CUT OUT FATS PEOPLE….ITS SUGAR AND CARBS THAT ARE KILLING US!
The other issue with subway is the sodium levels in their food….massive due to the highly processed long life sandwich meats.
The flatbread is only 220 calories for the footling whereas the other breads are around the same for just six inches. We always order the flatbread option, and it tastes great.
Thank you so much for your information. I’ve been stuffing myself with wheat Subway these past few days. and I ain’t coming back until they have a whole wheat bread on the menu
I understand the point you are trying to make, but.. on the comparison you also failed to mention that the wheat bread was calculating 78g while the italian was only calculating 71g. So in reality the Wheat bread would still be lower. It also has more protein, iron, AND dietary fiber than the italian. So overall it is more NUTRIENT dense than the italian regardless of calorie count. Also anyone who goes to subway and gets mayo on their sandwhich is wasting their money anyway and should just hit the drive-thru. Cheese and condiments are OPTIONS so that is on you to make health smart decisions. Like someone mentioned the sweet onion is a very flavorable low cal option.
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