I am just an ordinary chick, with a family, with Type 2 Diabetes, who loves food, and who is just trying to do the best she can to keep her blood sugars and weight down.
I count my carbs, and that is it. I don’t pay attention to fat, or to calories. I know there are a lot of “clean eating” purists out there. People who follow a strict diet: organic, no additives, no artificial sweeteners, no dairy…I am not one of those people. I do what works for me. As long as my labs are within normal limits at my internist every three months, I am good.
I love eating low carb, I always have. Whenever I have needed to lose a few pounds, even going back to the 1980’s, the Atkins Diet is my go-to diet. I don’t feel deprived on a low carb diet, and it is easy to cook a low carb meal and just add carbs for the rest of the family if I need to.
It is pretty easy to stick to a low carb diet at home. As long as you menu plan and keep your kitchen stocked with healthy meal ingredients and snacks, you are good to go. The hard thing to me has always been when I venture out of the house.
According to good ole Wikipedia, Doctor’s Associates Inc., doing business as Subway, is a privately held American fast food restaurant franchise that primarily sells submarine sandwiches (subs) and salads. Subway is one of the fastest-growing franchises in the world, and, as of June 2017, has approximately 45,000 stores located in more than 100 countries. More than half of the stores are located in the United States. It is the largest single-brand restaurant chain and the largest restaurant operator in the world.
When my family wants to go to a sandwich restaurant, I automatically start complaining. Let’s see if there is anything I can eat there and not starve to death, and prove me wrong!
WHERE TO FIND NUTRITIONAL INFORMATION
Subway does provides information on its website, and they also have an app. You can customize your own meal. I created a 6″ Spicy Italian sub just for fun, but I can’t take the bread off! This information makes it easy to order a customized item, as long as it isn’t a sandwich, and to know how many carbohydrates are in the food you order.
Submarine sandwiches are very high in carbs. A typical sub has at least 50 grams of carbs, most of which come from the bun. Ordering without the bread is sometimes the only way to go when you are eating out. You get the sandwich/burger in a box, sometimes with two pieces of lettuce that you can use to pick it up,
The meat has zero carbs, but some of the condiments and veggies have carbohydrates. Ordering your sub prepared “in a tub” (in a bowl or container), rather than on bread, can save you more than 40 grams of carbs. Although the term “sub in a tub” originated at Jersey Mike’s, you can order your meal this way from any sub sandwich shop, including Subway.
In recent years, Subway has been offering chopped salads that can be customized with protein and vegetables of your choice.
One of the most satisfying and nutritious options is the “Double Chicken Chopped Salad with Avocado.” It contains 10 grams of total carbs, 4 of which are fiber. It also provides a whopping 36 grams of protein.
A list of the salads available at Subway, along with complete nutrition information, can be found here.
You can check and uncheck the items in your salad on the app, and figure out what you want before you get there!
Subway Salad Dressings:
– Chipotle Southwest = 2 net carbs
– Oil & Vingar = 0 net carbs
– Ranch Dressing = 2 net carbs
– Black Forest Ham Salad = 8 net carbs
– Double Chicken Salad = 6 net carbs
– Oven Roasted Chicken Salad = 6 net carbs
– Roast Beef Salad = 7 net carbs
– Subway Club® Salad = 8 net carbs
– Turkey Breast or Turkey Breast & Ham Salads = 8 net carbs
– Veggie Delite® Salad = 5 net carbs
– B.L.T. Chopped Salad = 6 net carbs
– Buffalo Chicken Salad (includes Ranch dressing) = 9 net carbs
– Chicken & Bacon Ranch Melt Salad (includes Ranch dressing) = 10 net carbs
– Cold Cut Combo Salad = 8 net carbs
– Italian B.M.T.® Salad = 8 net carbs
– Spicy Italian Chopped Salad = 7 net carbs
– Steak & Cheese Chopped Salad = 10 net carbs
– Subway Melt® Salad = 9 net carbs
– Tuna Chopped Salad = 6 net carbs
– B.L.T. with Avocado Salad = 7 net carbs
THE FINAL ORDER
Order a salad with double meat, vegetables and avocados for a delicious and satisfying Subway meal.
I decided on the Spicy Italian, at 13 carbs.
It was actually quite tasty, and looked nicer than I thought it would:
The verdict? I would order it again!