Have deli sandwiches ruined the American diet? Healthier alternatives and swaps
While there are certainly ways to make sandwiches healthier, some can still take nutrition to the curb.
As the Wall Street Journal reported on Tuesday, experts say the bread that holds deli sandwiches together poses a problem if it’s made from refined flour, which can raise blood sugar and insulin.
dr Dariush Mozaffarian, a cardiologist and professor of nutrition and medicine at Tufts University, who was quoted in the journal’s report, told Good Morning America that eating processed meat is also “bad for your health.”
“On average you eat about one serving [of processed meats] per day is associated with approx [20%] higher risk of diabetes … and about [40%] higher risk of heart disease,” Mozaffarian said, calling sandwiches a “heart bomb”.
According to a study published on the National Institutes of Health website, sodium and preservatives in processed sausages may increase the risk of cancer, heart disease and diabetes.
There are also hidden sugars in many condiments, from ketchup, which averages 4 grams of sugar per tablespoon, to barbecue sauce, which averages 6 grams per tablespoon.
Sodium and saturated fats can also be a problem.
According to data collected by the Journal, sandwiches are the number one source of sodium and saturated fat in Americans’ diets, accounting for one-fifth of our daily sodium intake and 19% of our 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 actively participated in sodium reduction efforts.”
ABC News medical worker and emergency room physician Darien Sutton said, “We need to make better decisions, learn more and get a better understanding of the value of our diet in relation to our physical health.”
“We can consider things … that could be better overall by reducing saturated fat, added sugars and just less [fewer] Calories,” Sutton said.
For example, Sutton suggested swapping out white bread for something with whole grains.
“Whole grains are a great source of fiber. It contains antioxidants. Also, it has been linked to lowering these dietary fibers [low-density lipoprotein]or bad cholesterol,” he explained.
Sutton also said to swap out processed deli meats, which can be high in nitrates, and replace them with something like chicken.
“It’s a hearty meat, so it will keep you full,” he said. “Instead of American cheese, we can substitute mozzarella or Swiss cheese. Mozzarella cheese is a great source of a natural probiotic that is great for our gut health.”
Finally, he addressed condiments and said that skipping mayonnaise alone could save a lot of calories.
“Instead of mayonnaise — there’s no real substitute for it — but if you want the texture, I love hummus,” he said, adding that it’s a “great source of healthy plant-based protein and fiber.”
When he ordered a sandwich at a restaurant or deli, he suggested asking them to add veggies first, omit more meat, and stick with a whole-wheat bread.
Ultimately, it is crucial to consistently make healthy choices. Always talk to a doctor when starting a new diet to make sure you’re meeting your nutritional needs, especially if you have a chronic medical condition.
Have deli sandwiches ruined the American diet? Healthier alternatives and swaps originally appeared on goodmorningamerica.com