Eating to Live on the Outside: Subway

Subway! A fast-food restaurant! Have I lost my mind? The answer to that question is yes, but that happened a long time ago. And yeah, this week we’ll be taking a look at Subway, a fast-food restaurant. Relax. It’s not the first time we’ve dabbled in fast-food. Just last month we tackled Taco Del Mar and let’s not forget Eating to Live on the Outside favorites Chipotle and Baja Fresh. So of all the mainstream fast-food restaurants, why would I pick Subway?

Well, this week it just so happened that I found myself witness to an unusual amount of Subway commercials and all of them proclaimed “freshness.” This put a bee in my bonnet—and yes, I look very silly in a bonnet. Fresh is a great word, to me it’s the opposite of processed or refined. And when you’re talking about food, fresh is an Eat to Livers best friend. So, what do you say? Let’s see how fresh Subway really is.

Okay, for starters its worth mentioning that we’ve got one across-the-board concession to deal with, bread. If you walk into Subway hell-bent on a sandwich you’ve got to accept the bread, sure, you can order wheat bread, but either way, bread will be your first concession. Personally, I can deal with it.

Let’s see, the first group of sandwiches are called Fresh Fit—there’s that word again. Well the Veggie Delite looks pretty good to me. It’s prepared with lettuce, tomatoes, green peppers, onions, olives, pickles, and your choice of condiments. Now, if I were ordering this, I’d keep everything, get it on wheat bread, and probably garnish with basic yellow mustard. If you get past the bread, you’re left with a pretty phytonutrient-rich meal if you ask me. And, according to the website the Veggie Delite only packs 6 grams of fat or less—a nice little perk.

After the Veggie Delite you basically hit a brick wall. The rest of the Fresh Fit sandwiches include meat, and, there’s really no point ordering them without the meat because you’d just be better off sticking with the Veggie Delite. So let’s just scope out the rest of the menu instead.

Alright, the Fresh Toasted sandwiches are out. I don’t really see any hope here, unless of course Dr. Fuhrman changes his nutritional recommendations to include hearty portions of melted cheese and meat. And you can bet the farm, the beach house, the mansion, and vineyard that that’s not going to happen. Moving on.

Next up are the Local Favorites. Can you hear the sound of screeching tires? Because we’re about to hit a familiar wall again. We’ve got two options, the Cold Cut Combo or the Classic Tuna. The Cold Cut Combo is essentially the Veggie Delite with meat and cheese, and, the Classic Tuna is prepared with mayonnaise—a rancid horrible food in my opinion. Well, let’s see if Subway’s remaining menu selections fair any better.

I’m skipping the Catering Choice—I’m not exactly planning a dinner party here—and the Fresh Fit for Kids doesn’t apply to me, even though I have the mentality of nine-year old. So then, what’s left? Well, not too much. I could try my hand at the Tomato Garden Vegetable with Rotini soup, but it’s loaded with a ton of salt—eighty-six that idea! Or maybe I could just sit and nurse a Fruizle Express. What’s a Fruizle? It looks like some sort of smoothie, but, I have my suspicions about sugar content, so I wouldn’t order that either. So again, what’s left?

Well, as the cartoon pig says, “That’s all folks!” Subway may be fresh, but they don’t offer very much menu diversity for an Eat to Liver. The Veggie Delite is really your only option, provided you can get over the bread concession. Oh, and this worth mentioning. If the bread concession really aggravates you, you can ditch it all together and just order The Veggie Delite as a salad. And once you omit or limit the salad dressing, you’re in decent shape. Think of it this way, if you HAD to eat at Subway at least it’s not completely hopeless.

And remember, if you’ve got an interesting Eating to Live on the Outside story we’d love to hear from you. Hey, we might even make a post out of it. Check out Subway’s menu and email us at diseaseproof@gmail.com.
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Comments (5) Read through and enter the discussion with the form at the end
Keith - April 20, 2007 11:57 PM

Don't forget to have them replace the lettuce with baby spinach. This has been one of my vegetarian fast food staples for years.

Joe Fitzpatrick - April 21, 2007 5:37 AM

Subways in BC stock 'Garden Patties' which are supposedly vegetarian but they aren't on the official menu

Mason Cooper - April 21, 2007 1:15 PM

I'm not sure about in other states but in AZ they offer spinach and cucumbers also. The spinach is a much better choice than iceberg.

Louise - April 24, 2007 2:25 PM

Hi! Subway breads don't contain partially-hydrogenated oils - impressive! Gerald, you're right about the Fruizle - it lists high-fructose corn syrup first after water! Here is where I found the info:
http://subway.com/subwayroot/MenuNutrition/Nutrition/frmUSIngredients.aspx

The Veggie Delight would suffice in a pinch, with the addition of spinach - thanx for the posts from Kieth, Joe, and Mason!

Kyle Key - April 25, 2007 12:06 AM

Whether it's called "white" or "wheat," it's still refined wheat--one's just brown. I've yet to see a fast food restaurant that has real WHOLE wheat bread; when they do have one, they almost always mean 'MADE WITH whole wheat,' which should really be called half and half bread.

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