Diabetics, take note of these sandwich nutrition facts and ideas. Don’t let the idea of two slices of bread scare you away. Diabetics can and should take advantage of this quick, simple, and portable meal option.
How to Control Carbs, Fat and Calories in a Sandwich
- Use two slices of reduced-calorie bread or 1/2 of a whole-wheat pita for the base of your sandwich.
- Or, skip the bread and for even fewer calories and carbs and use large lettuce or spinach leaves instead.
- Use avocado instead of mayonnaise as a spread on sandwiches. Though the avocado contains fat, it is unsaturated fat. Healthy fat as a component of a diabetic meal can help to control blood sugar levels.
- A good diabetic meal includes low-fat protein, so opt for low-fat turkey and low-fat cheese slices over fattier options like bologna, salami, and full-fat cheese.
- Instead of the traditional lettuce and tomato, try other vegetable toppings on your sandwiches such as sliced or shredded carrots, spinach or arugula, roasted squash or red peppers, or thinly sliced green apples.
- When making homemade tuna or chicken salad, add vegetables such as diced carrots, celery, peppers, spinach, or add slivered almonds. The vegetables will increase the fiber and help cut the fat. The almonds will add extra protein and good fat. Use just enough low-fat sandwich spread to hold everything together.
- Or, skip the sandwich spread and just squeeze fresh lemon juice over your tuna or chicken salad. This works well if you use a whole-wheat pita or lettuce leaves instead of bread.
Better Skip Subway
Many of us hit Subway for their purportedly low-carb sandwiches, but the bottom line is Subway is not really a healthy alternative for those attempting to limit sugar (carbs) in their diets. The salads aren’t too much better. Look for salads made with darker greens and a greater variety of vegetables. Better yet, make your own sandwiches and salads!
Diabetes-Friendly Salad Recipes
- Low-Carb Taco Salad Recipe
- Chopped Salad with Chicken, Apple, and Bacon Recipe
- Tuna Salad Recipe