Subway vs. Pita Pit: An Overview of the Healthy Fast Food Battle
Both Subway and Pita Pit market themselves as healthy alternatives to traditional fast-food options, offering customizable meals with fresh ingredients. However, simply walking into one of these restaurants does not guarantee a healthy outcome. The nutritional value of your meal is highly dependent on your specific choices, including bread, fillings, toppings, and, most importantly, sauces. Understanding the core offerings and potential pitfalls of each can empower you to make smarter dietary decisions on the go.
Bread and Base Options: A Foundation for Health
Your choice of base is one of the most fundamental decisions affecting your meal's nutritional profile. Pita Pit often has an edge here, particularly for those seeking less-processed ingredients.
- Pita Pit's pita bread: Some wholemeal pita options from Pita Pit reportedly use a very simple recipe, often with fewer ingredients than Subway's breads. They also offer gluten-free wraps.
- Subway's bread: While Subway has worked to remove artificial flavors and preservatives, its bread still contains significantly more ingredients than some of Pita Pit's basic options. The bread base is also often a primary source of sodium and can contribute to higher overall calorie counts.
- Other options: Both restaurants offer salads and bowls as an alternative to bread, which is often the healthiest starting point, assuming you choose your dressings wisely.
Protein and Topping Choices
Both chains offer a variety of protein and vegetable toppings, but the quality and preparation can differ. Focusing on lean, unprocessed proteins and a wide array of vegetables is key at either establishment.
Subway's protein options:
- Lean choices: Options like roasted chicken breast and turkey breast are generally low in calories and fat.
- Higher-fat choices: Items like the classic tuna salad, Italian B.M.T., or meatballs can significantly increase fat and sodium content. Processed meats can also contain nitrates.
Pita Pit's protein options:
- Grilled meats: Options like grilled chicken can be a lean source of protein. Some processed meats, like their ham, might contain more additives.
- Vegetarian and Vegan: Pita Pit offers several plant-based options, including falafel, which can be a great source of fiber and protein, though it's important to be mindful of sauce choices.
Vegetables and additions:
- Both provide a vast selection of fresh vegetables. Maximizing your vegetable intake is the best strategy at either restaurant to increase fiber and nutrients.
- Pay attention to additions like cheese, which can quickly add calories and saturated fat.
Sauces and Dressings: The Hidden Calorie Bomb
Sauces are a critical but often overlooked factor that can make or break the healthiness of your meal. High-calorie, high-sodium, and high-sugar sauces are available at both restaurants and should be used sparingly.
Subway's high-sodium and high-sugar sauces:
- Sweet Onion Chicken Teriyaki sauce and some dressings can be high in sugar.
- Crema-based dressings like ranch add significant fat and calories.
Pita Pit's sauces:
- Options like caesar dressing, mayonnaise, and chipotle sauce can add considerable fat.
- Better options include hummus or simply choosing a minimal amount of a healthier vinaigrette.
Comparison Table: Subway vs. Pita Pit (Example Selections)
| Feature | Subway (e.g., 6" Turkey) | Pita Pit (e.g., Small Grilled Chicken Pita) | Analysis |
|---|---|---|---|
| Calories | ~280 kcal | ~400-450 kcal (with toppings/sauce) | Calorie count is comparable but highly dependent on toppings. |
| Fat | ~3.5g | ~10-15g | Pita Pit's sauces and added ingredients can increase fat faster. |
| Sodium | Variable, but some subs exceed 1000mg | Variable, but can be high with certain toppings (e.g., bacon) | Sodium content can be very high in both places; it's a key metric to watch. |
| Ingredients | Can use more processed ingredients and dough conditioners | Often uses simpler, fresher ingredients, particularly in the bread | Pita Pit often has an advantage in ingredient quality. |
| Customization | High | High | Both offer excellent control over your meal's composition. |
How to Choose Wisely at Either Restaurant
No matter which door you walk through, your power to make a healthy choice is in your hands. A few simple strategies can help you navigate the menus successfully:
- Start with a solid base: At Pita Pit, consider the whole wheat pita or a salad. At Subway, opt for a salad or the 6-inch sub on whole wheat bread.
- Lean protein is your friend: Grilled chicken, turkey, and falafel are often better choices than processed or mayo-heavy options.
- Load up on vegetables: Both chains offer a wide variety of fresh vegetables. Ask for extra spinach, bell peppers, onions, and cucumbers.
- Go light on the sauces: Request a minimal amount of a low-fat or low-sugar sauce, or opt for a simple vinaigrette. Hummus is a great option at Pita Pit.
- Skip the extras: Avoid cheese, bacon, and creamy dressings to keep the fat and sodium in check.
Conclusion
While the nutritional outcomes are largely dependent on your specific order, Pita Pit generally offers a slight advantage due to its simpler ingredients and arguably less processed bread options. However, either restaurant can be a part of a healthy diet with careful menu navigation. The key to answering "what's healthier, subway or pita pit" is understanding that your meal is a collection of choices. By prioritizing fresh vegetables, lean proteins, and controlling high-fat and high-sodium additions, you can enjoy a relatively healthy meal at either establishment. Ultimately, the healthiest option is the one you customize yourself, proving that a meal's nutritional success is truly in the hands of the consumer.
