Fast food doesn’t have to be a forbidden treat for individuals with diabetes. Subway, the famous sandwich and salad chain, offers a wide array of diabetic-friendly options that allow you to enjoy a quick and satisfying meal without compromising your health.
In this article, we’ll explore Subway’s menu choices, share some tips on making the healthiest selections, and discuss why Subway can be a fantastic choice for those managing diabetes. With Subway’s diabetic fast food options, you can savor the taste while controlling your blood sugar levels. Let’s dive in!
Is Subway Good for Diabetics?
Subway does have quite a few options for people with diabetes. However, most of their food choices contain high levels of sodium and fat content. However, this should not be seen as a huge reason to say that the company is unsuitable for those who have diabetes.
Instead, it may make sense to see Subway as an occasional choice when you are eating out. When you go to Subway, make sure to look at the nutritional information of the menu items you desire because these values can be very different depending on what you order.
Does subway have food for diabetics?
Subway offers plenty of healthy diabetic choices, such as a veggie delight sandwich with less than 6 grams of fat and high levels of fiber.
Another healthy options are the Subway Melt, which offers high protein levels and low-sodium content. The Subway tuna sandwich can be consumed with the doctor’s consent because it contains high mercury levels.
Snack foods are typically filled with preservatives, flavors, and sugars. However, there are snack options that can be consumed without the guilt attached to them.
You don’t even have to leave your house to get these snacks because many companies deliver such goods within 24 hours.
What Makes Subway a Better Choice?
There are a few key reasons why Subway is one of the better fast-food options for people with diabetes:
- Fresh ingredients: Subway sandwiches are made with fresh vegetables and meat that you can see prepared in front of you. This is better than highly processed mystery meats and veggies.
- Whole grain bread: Subway offers 9-grain wheat, honey oat, and multigrain flatbread options that provide more fiber and nutrients than white flour buns at other fast food places.
- Ability to customize: You can choose exactly what ingredients you want on your sandwich at Subway. This makes it easy to limit unhealthy sauces and extra cheese.
- Nutritional information available: Subway provides nutrition facts for all menu items so you can make informed decisions. Many fast food places don’t offer this.
- Healthy options available: Subway offers low-fat, low-carb, and vegetarian options, as well as salads. You have more choices to stay within your diet plan.
Overall, Subway uses fresher, better-quality ingredients and gives you a say in what goes into your food. This makes it one of the best options for a quick diabetic-friendly meal.
What Fast Food Is Best For Diabetics?
Subway isn’t the only fast food option that can work for a diabetic diet. Here are some other good choices:
Salads
A salad with grilled chicken or fish is a healthy fast food choice. Opt for low-fat dressing on the side to limit carbs and calories. Most major chains like McDonald’s and Wendy’s offer salad options now.
Grilled Chicken Sandwiches
A plain grilled chicken sandwich is usually a pretty good bet. Avoid fried chicken sandwiches cooked in unhealthy oils. Go for a whole wheat bun if available.
Tacos
Tacos made with corn tortillas, grilled meat, lettuce, salsa, and other fresh veggies are a decent option. Avoid cheesy, saucy items.
Omelets/Egg Sandwiches
Eggs are a great protein choice. Order an omelet or egg sandwich with veggies instead of greasy meats and cheese.
Broth-Based Soups
Broth-based soups like minestrone or vegetables provide fiber without spiking blood sugar levels. Avoid cream-based options.
Grilled Fish Sandwiches
Sandwiches featuring grilled fish like tilapia or cod can be a lighter option. Ask for tartar sauce on the side.
Top 10 Subway’s low-fat Fast food menu:
1. Veggie Delite
the sandwich is filled with lettuce, green peppers, tomatoes, and cucumbers, while the veggie delite wrap contains spinach instead of lettuce.
2. Chicken Breast
it has a very low-fat content, and you can add more vegetables like green peppers or cucumbers that will increase the fiber level without increasing fat.
3. Fresh Fit Meals
these meals have around 400 calories, and they contain large amounts of vegetables as well. These options are good for those who like to eat healthily, but it is also perfect for diabetics because there are no added sugars or trans fats in these food items.
4. Oven Roasted Chicken Breast
This is another option that you can choose without any worries. It has no trans-fat, and also it is a good source of protein that can keep you full for a long time.
5. Rotisserie Chicken Breast
Those who love the taste of chicken breast will find this an excellent meal choice that provides high levels of protein.
6. Subway Club
it is a classic sandwich choice that you should consider whenever you crave a traditional meal or add more vegetables to your system.
7. Roast Beef
This option is just like the club sandwich as it contains high levels of protein, low calories, and not much fat either. It does include some carbs, but that’s not a problem for people with diabetes.
8. Sweet Onion Chicken Teriyaki
This is another option that provides plenty of protein as well while it has low levels of sodium. However, it does contain high amounts of fat, so you need to avoid eating too many servings at once to remain safe from health risks.
9. Oatmeal
it is an excellent breakfast choice that will start your day right because it has complex carbs and high levels of fiber. It contains low amounts of fat, which makes it the perfect meal for people with diabetes.
10. Baked Potato
This option can be eaten without any hassle whatsoever, and you can choose to add low-fat option items as well. It is ideal for those looking for carbohydrate-rich food items because it does contain complex carbs that won’t cause blood sugar spikes.
What Kind Of Sandwiches Are Good For Diabetics?
Subway’s sandwich shop model offers a lot of possibilities for people with diabetes to get a healthier meal. Here are some tips for building a diabetes-friendly Subway sandwich:
Choose Whole Wheat or Multigrain Bread
Opt for 9-grain wheat, honey oat, or multigrain flatbread to get more fiber and nutrients vs. white bread. This helps control blood sugar spikes.
Load Up On Veggies
Pile on the veggies! Tomatoes, cucumbers, spinach, onions, peppers, and more all provide nutrition without spiking blood sugar.
Limit Cheese and Sauces
Cheese and sauces like ranch and mayo can contain unhealthy fats and calories. Use sparingly or skip entirely.
Pick Lean Protein
Chicken breast, roast beef, turkey, ham, and salami are good lean protein options. Avoid fatty meats like pepperoni and bacon.
Go Easy on Dressings
Flavors like mustard, vinegar, hot sauce, and oil & vinegar are low-carb dressing choices. Avoid cream-based dressings.
Add Fiber with Avocado
Add some slices of fresh avocado to your sandwich for a healthy dose of monounsaturated fat and fiber.
Try the Veggie Delite
Can’t decide? Order a Veggie Delite with all the fresh veggies and no cheese. It’s a simple, healthy choice.
Is Pizza Okay For Diabetics?
Pizza can be tricky for diabetics because the cheese and high-carb crust can cause blood sugar spikes. However, with the proper modifications, you may occasionally enjoy pizza without sacrificing your diet. Here are some tips:
- Opt for a thin, veggie-loaded crust instead of a thick, doughy crust. This limits overall carbs.
- Choose healthier toppings like veggies, chicken, turkey, pepperoni, and ham rather than fatty meats like sausage and bacon.
- Limit cheese or ask for light cheese to cut down fat and calories.
- Spike your pizza at home on a cauliflower crust or flatbread to control carbs.
- Stick to one slice of pizza rather than multiple. Balance with a salad.
- Avoid dipping the crust in buttery garlic sauce. Stick to marinara.
- Check your blood sugar after eating to see how your body responds.
The key is moderation. An occasional slice of veggie pizza on thin crust is far better than grabbing a greasy pizza every week. Pay attention to portions and your body’s response.
Subway and other fast food chains can provide healthier options for people with diabetes looking for a quick meal. With smart choices and moderation, fast food doesn’t have to derail your diet. Pay attention to nutrition facts, limit carbs and sodium, and fill up on fresh vegetables.
What Can a Diabetic Eat at Subway?
Subway Diabetic Fast Food offers plenty of choices that do not raise blood sugar levels and may help reduce cholesterol in some ways. For example, you can choose a veggie delight sandwich because it has less than 6 grams of fat and high levels of fiber.
You can also see more complex sandwiches, such as the Subway Melt, which offers high protein levels and low-sodium content. Flaxseed is an extra ingredient that can be added to the sandwich to increase fiber as well.
You can even choose a Subway tuna sandwich, although you need to check with your doctor before consuming this type of food because tuna does contain mercury, which is unsafe for some people.
All in all, Subway Diabetic Fast Food is a great choice for those serious about their health because it offers sandwiches without corn syrup. Hydrogenated oils, high amounts of sodium, and trans-fats that other restaurants usually add to their food items.
What Can A Diabetic Eat At Subway?
Eating healthy takes a lot of foresight, but it’s not difficult for most people to pack food and snacks for work or school. For people with diabetes, however, the answer is more complicated.
A sandwich from Subway is an excellent choice because many offerings at Subway can be ordered in a low-carb wrap instead of bread, so they are perfect for those watching their carbs.
Subway is also a good choice because of the variety of options. Most subs contain related ingredients like mayo, peppers, and onions. Some heroes are made with meat – which is perfect for people with diabetes. Subway offers cold cuts, salads, dairy-free options, and green salads.
The Bottom Line
Have you ever been to a Subway? They have an amazing menu that is perfect for anyone who needs a quick and healthy meal. The best part about their food is how many options there are! You can get everything from sandwiches, salads, soups, wraps, and more.
Suppose you’re looking for something light or want a good snack on the go. In that case, they also offer cold-pressed juices in three different flavors- lemonade iced tea (my personal favorite), orange juice with apple cider vinegar, and watermelon mint limeade!
For those of us not living with diabetes but still trying to eat healthier, this might be just what we need to keep our diet going strong.
Thank you for reading, and we hope that this information helps. If you have any additional questions, please leave a comment below.
