Compared to other Fast Food Favorites, Sandwiches don’t usually do that much damage—or don’t have to. If you choose between PizzaFrench fries and a sandwich, for example, the latter of which is probably the easiest to turn into something more nutritious.
But the lesser evil option isn’t always a healthy option on its own. As a state-certified nutritionist Amy Goodson, MS, RD, CSSD, LD, explained, creamy sauces, heaps processed meatand hefty slices of bread can quickly push a sandwich into dangerously high-calorie and high-fat territory.
She also points out that the oversize of many fast-food sandwiches is a problem, especially when they come with frills on the side lemonade, chips, fries and biscuits. In fact, there are many ways that a fast food sandwich becomes unhealthy.
But Goodson also points out that modifying your sandwich can be a good, healthy strategy. She recommends thinking about it “slim” Options that use less bread and “plain” or “light” sauces and spreads like mayonnaise to cut some calories and fat on your sandwich of choice. If all else fails, set the sauce aside and add it yourself, sparingly.
Having received this general insight from Goodson, we consulted her further certain sandwiches on the market to stay away from. 7 “healthy” foods that are actually worse for you than sweets, according to nutritionists.
Burger King’s American Original Chicken Sandwich
Per sandwich: 777 calories, 48g fat (11g saturated fat), 1,722mg sodium, 64g carbohydrate (4g fiber, 10g sugars), 34g protein
With the new year came new sandwiches at Burger King. As part of the new international positioning of the chainthe American Original Chicken Sandwich, has turned heads, but it’s probably not the best idea to enjoy it often.
This hearty, crispy chicken sandwich can be loaded with a few “fresh vegetables, like lettuce and tomato, but also full of empty calories and a sodium palooza. If there is an excessive amount of creamy mayonnaise, on excessive amount of unhealthy fats and sugars follow. Also, the bulk of the sandwich is the big, fluffy sesame bun—great taste, but not great once you’re consuming it double the carbs.
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Arby’s Half Pound Beef ‘n Cheddar
Per sandwich: 740 calories, 39g fat (14g saturated fat), 2,530mg sodium, 45g carbohydrate (2g fiber, 9g sugars), 23g protein
arbys is sure to be a popular fast food option new offers often included in the menu. But if you’re thinking about ordering this bad boy, which features half a pound of roast beef on an onion bun with cheddar cheese sauce and Red Ranch, you might think again.
Goodson acknowledges that there’s less bread here, which cuts the calories a bit. But, she says, “half a pound of beef is more than most people should have per serving,” and it will load up your sandwich with extra calories and sodium. And let’s not forget that the ranch— a thick, creamy sauce that makes everything delicious — also adds more calories and fat to this sandwich.
Instead, Goodson suggests opting for Arby’s classic roast beef sandwichthat still satisfies your roast beef cravings but doesn’t overload you with processed meats.
Potbelly’s Big Mama’s Meatball Sandwich on white bread
Per sandwich: 1,350 calories, 70g fat (31g saturated fat), 2,970mg sodium, 73g carbohydrate (5g fiber, 6g sugars), 44g protein
Think the sandwich’s name and it’s clear you’re in for a delicious feast of comfort food with meatballs, provolone cheese and marinara sauce. But when you go big and get this sandwich on white bread, it turns into one of the unhealthiest subs out there.
“The reality is that meatballs are quite caloric since they’re often not made from the leanest ground beef or pork,” says Goodson. “And the marinara sauce is probably the ingredient that boosts the sodium content in this sandwich.”
While everyone loves a meatball sub, she recommends opting for white meat and reasonable portion sizes if you want to be healthy. At Potbelly, that could be full-size turkey breast and Swiss on multigrain bread. Plus, she adds, you can (and should!) load it up with all your favorite veggies!
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Quiznos’ classic 12 inch Italian on white bread
Per sandwich: 1,400 calories, 78g fat (25g saturated fat), 4,150mg sodium, 115g carbohydrate (8g fiber, 13g sugars), 61g protein
Quiznos‘ 12-inch Classic Italian rings at number four on list of unhealthiest fast-food sandwiches. This item is made with four different meats, including pepperoni, salami, spicy capicola, and cured ham, resulting in a lot of flavor — and also high in fat and sodium.
“While there are some lighter toppings here, like melted provolone, black olives, fresh lettuce, tomatoes, onions, banana peppers, and red wine vinaigrette, the size of this sandwich and the amount of meat take it through the roof with calories and fat and sodium,” says Goodson.
She recommends opting for the 4-inch Spicy Monterey on Wheat Bread Sandwich, which saves you calories (it’s a fraction of the calorie count) while lowering sodium and fat levels way down.
Firehouse Subs’ Large Smokehouse Beef & Cheddar Brisket on White Bread
Per sandwich: 1,915 calories, 137g fat (42g saturated fat), 4,668mg sodium, 30g carbohydrate (1g fiber, 8g sugars), 61g protein
This sub’s sodium levels are out of control. At more than double recommended sodium level For a whole day in just one sandwich, the Smokehouse Beef & Cheddar Brisket, which is served with additional mayo and BBQ sauce, is a must-avoid if you care about your cardiovascular health.
As Goodson explains, “While you can eat lean beef and cheese as part of a healthy diet, the size of this sandwich means more meat and more cheese, increasing the amount of calories and fat. Add some mayo and BBQ sauce and those numbers will go through the roof.”
Instead, she suggests going for the Medium Turkey Sub on Wheat Bread next time you’re there Firehouse Subs. This sandwich has about a third of the calories and fat and less than half the sodium.
Jersey Mike’s Giant Club Sub on White Bread
Per sandwich: 2,170 calories, 151g fat (33g saturated fat), 4,464mg sodium, 122g carbohydrate (8g fiber, 14g sugars), 84g protein
This club sub is a bit of a classic American throwback, loaded with ham, turkey, bacon, provolone cheese, onion, lettuce, tomato, oil, vinegar, salt and mayonnaise. However, looking at the calories, fat and sodium content, all we can say is that there has to be a better way to enjoy this popular favorite.
“While none of these ingredients are terrible on their own, things like bacon, oil, and mayonnaise together really have a caloric effect,” says Goodson. The size of this sandwich is an additional issue.
Rather than indulge in a 2000+ calorie sandwich, Goodson Jersey recommends Mike’s Regular Size Grilled Portabella Mushroom and Swiss on Wheat Bread.
Jimmy John’s The JJ Gargantuan on French Bread
Per sandwich: 2,160 calories, 99g fat (30g saturated fat), 7,750mg sodium, 78g carbohydrate (6g fiber, 5g sugars), 78g protein
Look at that thing! The sheer size and nickname of this Jimmy John’s sandwich should inform you why it was the #1 unhealthiest sandwich on our list.
Think about what that entails Giant sandwich: five different meats including salami, capocollo, turkey, roast beef and ham. There’s no scenario where that amount of meat doesn’t become a sodium bomb – and one look at the sodium content of these ones is enough to make your heart stop. The gargantuan is then topped with provolone cheese, onion, lettuce, tomato, mayonnaise, oil and vinegar with oregano and basil seasoning.
“The combination of mayonnaise and oil really adds extra fat and calories,” says Goodson. “This sandwich has more than three times the recommended amount of sodium per day, so definitely avoid it.”
But fear not, JJ’s has a great healthy option too. The 8-inch Slim 4 comes on wheat bread, and the only two solid ingredients are turkey and bread. From there, load up this sandwich with all your favorite veggies and you’ve got a much healthier option.
McDonald’s Filet-O-Fish Sandwich
Per sandwich: 390 calories, 19g fat (4g saturated fat), 580mg sodium, 39g carbohydrate (2g fiber, 5g sugars), 16g protein
Although McDonald’s Filet-O-Fish sandwich is the ideal substitute for non-beef eaters who want to dine off the chain, it won’t do you any favors from a nutritional standpoint. Alone wild-caught Alaskan Pollock-the Type of fish that Mcdonald’s uses in this sandwich – is low in calories and fat, with a high percentage of protein. That changes drastically once it’s fried and topped with a heavy, cream-based tarter sauce that almost comes out Triple the macronutrients in this dish. So essentially, you’re eating some fish with a big spoonful of pure fat — and not the good kind.
A previous version of this article was originally published on August 10, 2022.
https://www.yahoo.com/lifestyle/8-worst-fast-food-sandwiches-121552043.html 8 worst fast food sandwiches to stay away from right now