Common Sources of Sugar in a Sub
Understanding where the sugar comes from helps in making informed choices. A sub sandwich often appears to be a healthier choice, but the reality is more complicated. Sugar is not just present in sweet sauces but also incorporated into key ingredients.
The Bread
Sub bread is a major source of hidden sugar. Sugar is often used in bread-making, but some bakers add extra sugar to improve flavor and color,. This was highlighted in a 2020 Irish Supreme Court ruling, which stated that Subway's bread contained too much sugar to be legally classified as a 'staple food'. While the sugar might seem low in a 6-inch portion (3-4g), a footlong can contribute a significant amount of daily sugar.
The Sauces and Condiments
Condiments are frequently the most concentrated source of sugar in a sub. While basic yellow mustard has little to no sugar, many other spreads can have several grams per serving. For example, a sweet onion chicken teriyaki sub is high in sugar, mainly due to the sauce. Honey mustard, barbecue sauce, and sweet chili sauces are also high in sugar. Some types of mayonnaise might also contain added sweeteners.
Processed Deli Meats
Many do not realize that sugar is added to processed deli meats to improve flavor and shelf life. Ingredients such as dextrose, fructose, or honey are often used in pre-packaged cold cuts. Lean cuts such as turkey breast usually have less sugar compared to others, but checking the nutrition label is vital. For example, low-fat ham may contain zero grams of sugar, while other processed varieties contain measurable amounts.
Other Fillings and Toppings
Apart from the main components, other toppings can incrementally increase the sugar content. Sweet pickles, or bread and butter pickles, contain more sugar than dill pickles. Candied jalapeños or sweet relish can also add to the overall sugar count. Although vegetables such as tomatoes and onions have natural sugars, they are generally not a concern for most diets.
Sugar Content Variation by Sandwich Type
To illustrate the impact of ingredients, here's a comparison of the typical sugar content in popular sub sandwiches, based on nutritional information from a common chain. The figures are for a 6-inch sandwich with standard bread and toppings,.
| Sandwich Type | Estimated Sugars (g) |
|---|---|
| Veggie Delite | 7g |
| Turkey Breast | 7g |
| Black Forest Ham | 8g |
| Oven Roasted Chicken | 8g |
| Subway Club | 8g |
| Italian B.M.T. | 5g |
| Sweet Onion Chicken Teriyaki | 16g |
This table indicates that while some options are relatively low in sugar, others, particularly those with sweet glazes or sauces, have more than double the amount. Consumers can greatly reduce their sugar intake by selecting the right ingredients.
Choosing or Building a Lower-Sugar Sub
Taking control of sugar intake when eating out or making sandwiches is straightforward with these strategies:
- Choose the right bread: Opt for low-sugar or whole-grain breads that list low sugar content. Some brands even have sugar-free whole-grain options.
- Select sauces wisely: Avoid sweet and honey-based sauces. Choose yellow mustard, dijon mustard, or oil and vinegar for a low-sugar option.
- Read the meat labels: Look for “whole cuts” of meat such as roasted chicken breast or turkey instead of processed deli meats. Check the ingredients list for added sugars (dextrose, fructose, etc.).
- Pick dill over sweet: If you enjoy pickles, choose dill pickles over sweet bread and butter pickles to avoid additional sugar.
- Load up on fresh vegetables: Add low-sugar vegetables such as lettuce, spinach, cucumber, bell peppers, and onions for flavor, texture, and nutrients without adding sugar.
Conclusion
Although a sub sandwich is not inherently unhealthy, its sugar content is a consideration. By recognizing the common sources—bread, sauces, and processed meats—and making intentional choices, you can lower the sugar in your meal. Whether you build your own with careful ingredient selection or select a simple mustard and veggie sub, managing your sub's sugar is possible and good for your health. For more healthy eating tips, consult resources like Everyday Health's guide to healthy sandwiches.
