Keto Diet And Subway: Best Food Options

Subway offers a variety of keto-friendly options, including salads, protein bowls, and breakfast items without bread. The best choices for keto dieters are the Tuna Protein Bowl (without dressing) and breakfast items such as the Bacon, Egg, and Cheese; Black Forest Ham, Egg, and Cheese; or Steak, Egg, and Cheese sandwiches (without the bread).

When ordering at Subway, it is important to stick with steak or roast beef instead of chicken or turkey to maintain a balanced fat-to-protein ratio. It is also recommended to avoid deli meats, as they tend to be highly processed and contain preservatives, added sugars, and other undesirable ingredients.

Subway's wide range of vegetables can be added to your salad or sandwich, including cucumbers, lettuce, red onions, spinach, green peppers, and black olives. Additionally, oil and red wine vinegar are preferable dressing options over the higher-carb alternatives like Italian dressing, ranch, and honey mustard.

For those looking for a more filling option, a foot-long sandwich with the insides only, or a protein bowl, are good choices. Remember to skip the sauce or opt for low-carb alternatives, and feel free to add extra meat, cheese, or guacamole to boost your fat and calorie intake.

Subway's keto-friendly options include salads, protein bowls, and breakfast items without the bread

Subway offers a variety of keto-friendly options, including salads, protein bowls, and breakfast items without the bread. Here are some tips and recommendations for ordering keto-friendly meals at Subway:

Salads and Protein Bowls

Subway's salads and protein bowls are a great option for those on a keto diet. You can choose from a variety of fresh vegetables, including cucumber, lettuce, red onions, spinach, green peppers, and black olives. When ordering a salad or protein bowl, avoid the Sweet Onion Teriyaki Chicken Salad, Meatball Marinara Salad, and the Tuna Protein Bowl, as these options tend to have higher carb counts. Instead, opt for the Spicy Italian Chopped Salad, Cold Cut Combo Salad, or the Italian BMT Salad.

Breakfast Items

Subway offers a range of breakfast sandwiches that can be made keto-friendly by simply removing the bread. Go for options like bacon, egg, and cheese; black forest ham, egg, and cheese; or steak, egg, and cheese. You can also customize your order by adding extra egg, cheese, or meat, or including guacamole.

Meats and Proteins

When choosing your protein, stick with options like steak, roast beef, grilled chicken, or bacon. Avoid processed deli meats, flavored meats, and the meatballs, as these tend to be higher in carbs and contain added sugars and preservatives.

Add-ons and Sauces

Be mindful of your add-ons and sauces. Avoid sauces like barbecue sauce, sweet onion sauce, honey mustard, and sweet chili sauce, which are high in sugar. Instead, opt for oil and red wine vinegar, or add extra cheese, bacon, pepperoni, avocado, or guacamole.

Customization and Nutrition Calculator

Subway allows you to customize your order, so feel free to pack on the low-carb veggies and ask for specific sauces or dressings. You can also use Subway's nutrition calculator to tally up your macros and make informed choices.

Stick with steak or roast beef for a better fat-to-protein ratio

Subway is a great option for keto-friendly meals, especially if you're on the go. While the sandwiches are off-limits for keto dieters, you can easily turn any sandwich into a salad or protein bowl. This gives you plenty of options for ordering low-carb meals that are packed with protein and healthy fats.

When ordering at Subway, it's best to stick with steak or roast beef as your protein choice. These options have a better fat-to-protein ratio than the leaner poultry options like chicken or turkey. For example, the steak and cheese salad, or the roast beef salad, are excellent choices. You can load up on healthy fats by adding extra cheese, bacon, or guacamole.

If you're feeling extra hungry, go for a foot-long sandwich and toss the bread. This way, you'll get more protein and healthy fats to keep you satisfied. You can also ask for double meat or add extra toppings like cheese, avocado, or olive oil to boost the fat content of your meal.

When it comes to toppings and sauces, be mindful of your choices. Avoid sugary options like barbecue sauce, sweet onion sauce, and honey mustard, which can quickly add up to 7-9 grams of sugar per serving. Instead, opt for low-carb veggies such as onions, lettuce, spinach, green peppers, cucumbers, and black olives. You can also add flavour with keto-friendly sauces like chipotle southwest sauce, guacamole, ranch dressing, or oil and vinegar.

In summary, Subway offers a variety of keto-friendly options if you know what to order. Stick with steak or roast beef for a better fat-to-protein ratio, load up on healthy fats, and choose your toppings and sauces wisely. With these tips, you can enjoy a delicious and satisfying keto meal at Subway.

Choose your add-ons carefully, avoiding sauces like Italian dressing, ranch, and honey mustard

Subway offers a wide variety of add-ons and sauces to choose from. However, when it comes to keto-friendly options, it's important to be selective. Here are some tips to help you choose your add-ons wisely:

• Avoid sauces like Italian dressing, ranch, and honey mustard: These sauces tend to be high in carbs and sugar, which can kick you out of ketosis. Instead, opt for oil and red wine vinegar as a healthier dressing option.
• Be cautious with deli meats: Deli meats, such as Subway's sweet onion chicken teriyaki, are often highly processed and contain added sugars, preservatives, and stabilizers. Go for freshly grilled options like steak or chicken instead.
• Customize your order: Subway allows you to customize your order. Take advantage of this by asking for specific add-ons that fit your keto diet. For example, you can request extra cheese, bacon, or guacamole to boost your fat intake.
• Check the nutrition calculator: If you're tracking your macros, use Subway's nutrition calculator to tally up your calories and make informed choices.
• Load up on veggies: Take advantage of Subway's fresh vegetable options. Add low-carb veggies like cucumbers, lettuce, spinach, and green peppers to increase your fiber and antioxidant intake.
• Avoid breaded options: Stay away from breaded items like the chicken strips, as they are likely to be breaded in enriched flour, which is high in carbs.
• Be mindful of pre-made items: Some Subway items, like the tuna sandwiches, may come pre-made and doused in mayonnaise that contains vegetable oil and refined sugar. Opt for freshly prepared options instead.

Load up on low-carb veggies like cucumber, lettuce, spinach, and green peppers

When it comes to eating keto at Subway, it's all about loading up on the veggies. While it's important to avoid starchy, below-ground vegetables like potatoes and sweet potatoes on a keto diet, non-starchy, above-ground veggies like cucumber, lettuce, spinach, and green peppers are all excellent choices.

These veggies are not only low in carbs, but they're also packed with essential vitamins, minerals, and fibre. For example, cucumbers are a refreshing choice that contains just 1.74 grams of net carbs per cup and are rich in polyphenols that help reduce inflammation. Lettuce, with its mere half a gram of net carbs per cup, also typically contains some omega-3 fatty acids, which are great for supporting cardiovascular, immune, and hormonal health. Spinach, with just 2.02 grams of net carbs per two medium stalks, is a nutrient-rich superfood, offering antioxidants, iron, and folic acid. And green peppers, with 3 grams of net carbs per 100-gram serving, are an excellent source of vitamin C.

So, when ordering at Subway, feel free to load up on these low-carb veggies. You can ask for extra cucumber, lettuce, spinach, and green peppers to boost the nutritional value of your meal without adding many extra carbs. And remember, Subway allows you to turn any sandwich into a salad, making it even easier to enjoy these veggies and stay keto-friendly.

Avoid deli meats, which are highly processed and contain preservatives and added sugars

Subway offers a variety of keto-friendly options, including salads, protein bowls, and low-carb bread at select locations. However, it is important to be cautious when it comes to deli meats, as they are highly processed and packed with preservatives and added sugars.

Deli meats, such as those found in Subway sandwiches, are typically highly processed. This means that they have been treated with chemicals and preservatives to extend their shelf life. While processing makes these meats convenient and affordable, it comes at the cost of nutritional value and potential health risks.

Processed meats tend to be high in calories, low in protein, and loaded with saturated fat and sodium. These substances have been linked to an increased risk of cancer, obesity, and heart disease. Even the meat itself may not be the best quality, as mechanically separated meats use undesirable parts of the animal as filler.

Additionally, deli meats often contain nitrates or nitrites, which have been linked to several types of cancer. These preservatives are used to prevent spoilage and inhibit bacteria growth, but they can have detrimental effects on your health. Even ""uncured"" meats labeled as "nitrate-free" may still contain these harmful compounds, as they can form during the cooking process or even in your body after consumption.

To make healthier choices, opt for lean cuts of low-sodium deli meat fresh from the counter. You can also try making your own lunch meat by cooking a roast, ham, or chicken breast and slicing it into portions. This ensures you know exactly what's in your food. When buying prepackaged meat, read the labels carefully and avoid products with excessive additives, dyes, or preservatives.

In summary, while deli meats are convenient and tasty, they are highly processed and can negatively impact your health. To follow a keto-friendly diet and maintain your well-being, it's best to limit your consumption of these meats and opt for fresher, less processed alternatives when possible.

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