Nutrition experts say most sandwiches can be a public health ticking time bomb.
Experts point out that sandwiches are full of unhealthy fats, sodium, sugar, carbohydrates and cholesterol, which can lead to weight gain and obesity.
However, there’s no need to cut sandwiches from your diet or settle for a tasteless lunch, says Dr. Lisa Young, professor of nutrition at New York University and author of The Portion Seller’s Plan.
“Don’t sacrifice the flavor of the sandwich,” Young told The Post, “try replacing the processed meat with fried turkey or chicken, and adding some hummus or avocado for a deliciously creamy taste.”
Here are six ways nutrition experts say a sandwich can harm our health and kill us:
Bread is, of course, the main ingredient in a sandwich, but not all bread is a healthy choice. White bread is a source of calories from carbohydrates that cause blood sugar levels to spike, dip and plummet in the middle of the day.
“It’s much healthier to eat bread made from whole grains, such as whole wheat,” Yang says. “Whole grains contain fiber, which helps you feel full and also provides other health benefits, such as maintaining stable blood sugar levels.” “.
According to the Centers for Disease Control and Prevention, sodium is the leading cause of high blood pressure, heart attack, and stroke, and it’s found in many sandwiches.
And while processed meats like salami and bacon are high in sodium, seasonings, sauces, bread, and cheese can also seep into your sandwich. Therefore, try to choose fresh chicken breast, turkey or fresh steak to reduce your sodium intake.
Saturated fats are found in cheese and meats and are the main ingredient in many sandwiches. In fact, according to the National Library of Medicine, 79% of sandwiches contain red meat, poultry, or fish as their main ingredient.
And by replacing cheese with tomatoes, lettuce, pickles, and other ingredients, and choosing fresh lean meat over processed meat, you can significantly reduce the amount of saturated fat in your sandwich.
Refined sugar is found in many of the toppings and condiments people put on their sandwiches, and it can even be added to bread.
Barbecue sauce, honey mustard and most often contain surprising amounts of sugar, adding empty calories to your sandwich.
“It’s best to add spices in moderation,” Yang said. “Mustard is better than ketchup that has added sugar. However, mustard has a lot of sodium, so use a teaspoon instead of a tablespoon.”
Nitrates and nitrites are added to processed meat during the meat processing process. But nitrates and nitrites in your gut “can create carcinogenic chemicals… that can promote cancer,” according to Young.
What’s more, she added, “processed meat is high in sodium and preservatives,” and advised consumers to avoid eating it whenever possible.
Portion size is a constant problem in nutrition, and sandwiches are no exception. According to the National Heart, Lung, and Blood Institute, the average turkey sandwich 20 years ago in the US contained about 320 calories.
Today, an average turkey sandwich can weigh 820 calories, which, fortunately, can be burned off by cycling for about 90 minutes.
Source: New York Post.
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