Have deli sandwiches ruined the American diet? Healthier alternatives and exchanges

Sandwiches have long been a staple of American lunch menus, filled with deli meats and toppings hidden between fluffy but hearty bread.

While there are certainly ways to make sandwiches healthier, some can still limit nutrition.

As the Wall Street Journal reported Tuesday, experts say the bread that holds delicate sandwiches together is a problem when it’s made with refined flour, which can spike blood sugar and insulin.

Dr. Dariush Mozaffarian, a cardiologist and professor of nutrition and medicine at Tufts University who was quoted in the Journal report, told “Good Morning America” ​​that eating processed meats is also “bad for your health.”

“On average, I eat about one serving [of processed meats] per day is associated with approx [20%] higher risk of diabetes… and approx [40%] higher risk of heart disease,” Mozaffarian said, calling the sandwiches a “heart bomb.”

According to research published on the National Institutes of Health website, the sodium and preservatives in processed deli meats may increase the risk of cancer, heart disease and diabetes.

There are also hidden sugars in many condiments from ketchup, with an average of 4 grams of sugar per tablespoon, to barbecue sauce, which has 6 grams per tablespoon.

Sodium and saturated fat can also be a problem.

According to data compiled by the Journal, sandwiches are the number one source of sodium and saturated fat in the American diet, accounting for one-fifth of daily sodium intake and 19 percent of daily calories from saturated fat.

The American Meat Institute told ABC News in a statement that “meat and poultry processors understand that people have different health and wellness goals and needs” and “have been actively involved in sodium reduction efforts.”

Darien Sutton, ABC News medical contributor and emergency physician, said “we need to make better choices, learn more and better understand the value of our diet in relation to our physical health.”

“We can look at things … that might be better overall, reducing saturated fat, added sugar, and also just [fewer] calories,” Sutton said.

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For example, Sutton suggested replacing white bread with something with whole grains.

“Whole grains are an excellent source of fiber. They contain antioxidants. They are also associated with discounting [low-density lipoprotein]or that bad cholesterol,” he explained.

Sutton also said to replace processed deli meats, which can be high in nitrates, with something like chicken.

“It’s a hearty meat, so it’ll keep you fuller,” he said. “Instead of American cheese, we can change it to mozzarella or Swiss cheese. Mozzarella cheese is an excellent source of an excellent natural probiotic for our gut health.”

Finally, he addressed condiments, saying that eliminating mayo can cut a lot of calories.

“Instead of mayonnaise — there’s no real substitute for it — but if you want texture, I like hummus,” he said, adding that it’s “a great source of plant-based protein and healthy fiber.”

When ordering a sandwich at a restaurant or deli, he suggested asking them to add vegetables first, skip more meat, and stick with whole-wheat bread.

Finally, making consistent healthy choices is key. Always talk to a healthcare professional when starting a new diet to make sure you’re meeting your nutritional requirements, especially if you have a chronic illness.

Have deli sandwiches ruined the American diet? Healthier Alternatives and Exchanges originally appeared on goodmorningamerica.com