SUBWAY Veggie Delight has become the poster sandwich for a healthy fast food choice. The ingredients include a 9 grain wheat bread, veggies, and a non-fat dressing.
But, is it healthy?
Snack-Girl wants this sandwich to live up to its promise. The concept, a healthy bread paired with a bunch of veggies is excellent. I have made yummy sandwiches at home with similar ingredients and really love them.
But, SUBWAY is a fast food chain and one that seems to have sprouted up overnight in all corners of the world. The closest fast food place to me is a SUBWAY. The company wraps itself in a halo of health and you cannot deny the fact it serves fresh veggies.
On my visit to my local branch, I ordered the sandwich photographed above. It is the SUBWAY Veggie Delight with their 9-Grain Wheat (cored out to reduce calories), all the veggies, and the fat free honey mustard dressing. I was unable to get an ingredient list at the store - but they provide it on their website and I have posted it below.
- The 9-Grain Wheat is not 100% Whole grain. Notice the first ingredient listed is wheat flour (see Toast)
- There are artificial colors and preservatives added to some of the veggies.
- There is no honey in the Fat Free Honey Mustard Dressing. I guess Fat Free High Fructose Corn Syrup Mustard Dressing isn't a great name.
And, the store features soda, cookies, and chips to go with your sandwich. I will tell you from personal experience it is REALLY hard to order the Veggie Delight without adding one of these treats.
I stood next to the soda fountain for a good minute before my resolve ended and I ordered a small Cherry Coke. The small size at SUBWAY was 21 ounces of soda - yikes! (And, yes, I finished it.)
You have to ask yourself if they are able to sell you 12 inches of sandwich for $5 - is it quality? Remember, this is a fast food chain like McD's, Burger King and Taco Bell. They want to sell a lot of food - and they want to make it cheap.
Honestly, I don't want to be down on SUBWAY because I want a fast food choice which is healthy. They could be more healthy by using a 100% whole grain bread, less artificial colors and preservatives, and a dressing with different ingredients.
Still, if I am on the road, I stop at SUBWAY and order this sandwich. Why? Because, at least it is low calorie and I get fresh veggies. I still haven't figured out which dressing to use to make it taste great. I did figure out not to put the jalapenos on the sandwich - they hurt!
I am writing a letter to SUBWAY to see if they are interested in changing to promote even healthier eating.
What do you order at SUBWAY?
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SUBWAY Veggie Delight Ingredients from the SUBWAY Website:
9-GRAIN WHEAT: Enriched wheat flour (wheat flour, barley malt, niacin, iron, thiamin mononitrate, riboflavin, folic acid), water, yeast, high fructose corn syrup, whole wheat flour, wheat gluten, contains 2% or less of the following: oat fiber, soybean oil, salt, wheat bran, rolled wheat, rye nuggets, dough conditioners (DATEM, sodium stearoyl lactylate), yeast nutrients (calcium sulfate, ammonium sulfate), degermed yellow corn meal, rolled oats, rye flakes, caramel color, triticale flakes, parboiled brown rice, refinery syrup, honey, barley flakes, flaxseed, millet, sorghum flour, azodiacarbonamide, natural flavor (maltodextrin, natural flavor, silicon dioxide, lactic acid). Contains wheat.
BANANA PEPPERS: Banana Peppers, water, distilled vinegar, salt, calcium chloride, sodium benzoate (preservative), sodium metabisulfite (preservative), yellow #5, natural flavors, polysorbate 80.
CUCUMBERS: Fresh ripe cucumbers
GREEN PEPPERS: Fresh green bell peppers
JALAPEÑO PEPPER SLICES: Jalapeno peppers, water, distilled vinegar, salt, natural flavorings, calcium chloride, sodium benzoate (preservative) natural flavors, polysorbate 80, FD &C Yellow #5.
PICKLES: Cucumbers, water, distilled vinegar, salt, calcium chloride, sodium benzoate as a preservative, natural flavors, Polysorbate 80 and Yellow #5.
LETTUCE: Fresh iceberg variety
OLIVES: Ripe olives, water, salt, ferrous gluconate
ONIONS: Jumbo red onions
TOMATOES: Fresh red ripe tomatoes
FAT FREE HONEY MUSTARD: High fructose corn syrup, water, Dijon mustard, prepared mustard, distilled vinegar, honey, modified food starch, cider vinegar, lemon juice concentrate, salt, phosphoric acid, artificial color (Titanium Dioxide), xanthan gum, dehydrated onion, sodium benzoate, and potassium sorbate (as preservatives), egg yolks, dehydrated garlic, artificial caramel color. Contains eggs.