Short answer
Even if you select from the “6 grams of fat menu” and avoid the soft drink and potato chip sides, eating at Subway is a poor choice for anyone who is the least bit concerned with good nutrition. All menu items are over-processed and most are loaded with an intimidating list of ingredients - many of which are highly suspect.
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
View Full Grading System
Category 'A'
Very healthy and numerous health benefits. Side effects are rare. Things rated an 'A+' are typically necessary for survival (for example, water).
Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.
Very healthy and numerous health benefits. Harmful qualities may be associated, but aren't usually serious.
It is important to note that even the best things in life can become bad in immoderate amounts. So, although something may be rated an 'A+', overconsumption/overdoing can bring unwanted effects.
Category 'B'
Very beneficial to your health. Things rated a 'B+' may have a few harmful qualities to pay attention to.
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
More beneficial to your health than not. However, harmful qualities are most likely associated and shouldn't be overlooked.
The main difference between category 'A' and category 'B' is the harmful qualities typically present in 'B' items. Serious side effects are usually uncommon, but are still possible and should be taken note of.
Category 'C'
Both beneficial and harmful qualities associated. Things rated a 'C+' are typically a bit more on the beneficial side. Still, moderation is important.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
More harmful than beneficial. Side effects are common, especially when consumed/done excessively. Moderation is very important.
Category 'C' usually denotes to both good and bad qualities. When it comes to this category, it is important to keep this word in mind: moderation.
Category 'D'
Harmful to your health. Although benefits may be associated, the bad most likely outweighs the good. Moderation is very important.
Harmful to your health. A few benefits may be associated, but the bad outweighs the good. Moderation is extremely important.
Harmful to your health. Very few, if any, benefits are present. Things in this category should be avoided as much as possible.
Category 'D' is typically for things that are more harmful than beneficial. While consuming/doing something unhealthy once in a blue moon shouldn't hurt, we definitely recommend eliminating 'D' items as a regular part of your routine/diet.
Category 'F'
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
Category 'N'
'N' stands for neutral. Things placed into this category are generally (a) neither good nor bad for you, or (b) lack the necessary evidence to reach any conclusions.
Long answer
Purporting to offer high-quality food at a reasonable price, Subway has a loyal following of consumers who believe it to be the healthiest choice amongst fast food restaurants. This idea is reinforced by its “Eat Fresh” slogan, as well as the endorsements it has received from a number of Olympic athletes, and the American Heart Association (AHA).
At first glance, Subway is a fast food joint which offers many low-calorie, low-fat choices - its “6 grams of fat or less menu” proudly displays the fat and calorie content of each meal, alongside the AHA heart logo. However, the man who lost 245 pounds on the now-famous “Subway diet”, only highlights the fact that lower caloric intake and fat content is not strictly correlated with health.
Even the most basic elements of a meal at this fast food chain are toxic. In North America, Subway has been taken to task for using azodicarbonamide as a dough conditioner and bleaching agent in its bread. Often used in the production of yoga mats and shoe rubber, this additive is banned in most countries for its possible role in causing cancer and a number of respiratory ailments.
A meal at Subway is packed with a shopping list of unhealthy and hidden ingredients. In addition to chemical additives, all menu items are loaded with sodium and include refined flour and sugar, preservatives, artificial colors, nitrates, GMOs, and hidden sources of MSG. The sheer number of ingredients in a Subway meal attests to its poor nutritional value, with the popular Italian BMT at Subway topping out at over 130. Even salad items which have been given the AHA’s “red check” are suspect from a health standpoint. Noteworthy is the Double Chicken Chopped Salad which contains more cholesterol than a Big Mac.
Subway’s recent “Pile on the Veggies” campaign and recent decision to remove azodicarbonamide from its ingredient list in North America don’t negate other dietary concerns which arise from eating there. The only meal at this restaurant which is not unhealthy would be a salad containing tomato, red onion, spinach and frozen guacamole – a tasteless alternative with limited nutritional value, which hardly seems worth the trip.
Possible short-term side effects
- water retention
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dehydration
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blood sugar spike
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lethargy
Possible long-term side effects
- cancer
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heart disease
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food allergy formation
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diabetes
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heart attack
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stroke
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kidney disease
Ingredients to be aware of
Benefits
Healthier alternatives
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Written by Healthy Living 35
Published on: 12-28-2015
Last updated: 12-21-2016
Thank you for your feedback!
Written by Healthy Living 35
Published on: 12-28-2015
Last updated: 12-21-2016
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