Active Low-Carber Forums
Atkins diet and low carb discussion provided free for information only, not as medical advice.
Home Plans Tips Recipes Tools Stories Studies Products
Active Low-Carber Forums
A sugar-free zone


Welcome to the Active Low-Carber Forums.
Support for Atkins diet, Protein Power, Neanderthin (Paleo Diet), CAD/CALP, Dr. Bernstein Diabetes Solution and any other healthy low-carb diet or plan, all are welcome in our lowcarb community. Forget starvation and fad diets -- join the healthy eating crowd! You may register by clicking here, it's free!

Go Back   Active Low-Carber Forums > Main Low-Carb Diets Forums & Support > Low-Carb Studies & Research / Media Watch > LC Research/Media
User Name
Password
FAQ Members Calendar Mark Forums Read Search Gallery My P.L.A.N. Survey


Reply
 
Thread Tools Display Modes
  #1   ^
Old Tue, May-13-03, 21:46
gotbeer's Avatar
gotbeer gotbeer is offline
Registered Member
Posts: 2,889
 
Plan: Atkins
Stats: 280/203/200 Male 69 inches
BF:
Progress: 96%
Location: Dallas, TX, USA
Thumbs down "Diet Proof Your Sandwich"

Diet Proof Your Sandwich

By Charles Stuart Platkin May 13, 2003, 19:15


link to article

Years ago, when you talked about a sandwich it meant something fast, filling, and basic. Your options were pretty simple -- roast beef, BLT, ham & cheese, peanut butter and jelly, and a few other choice sandwiches.

But nowadays, sandwiches have become an art form, as well as a nutritional minefield. Here are some clues to help you make the right sandwich decisions:

IT'S ALL IN THE BREAD

If you talk to most sandwich makers (I used to make sandwiches for a living), you know that the bread is the key to a sandwich's success. And even with the popularity of the Atkins diet these days, bread lovers are still eating their sandwiches, albeit clandestinely. Remember, all breads are not created equal. For instance, a 6-inch Italian (White) Bread from Subway has 200 calories, whereas 2 slices of Nature's Own 100% Whole Wheat Bread have only 100 calories.

- Choose whole grain breads for maximum nutrients, including fiber, which helps you stay full. But don't be fooled by a brown, healthy-looking appearance! Make sure to check the ingredients list. Whole grain flour should be the first ingredient (for example, whole wheat, whole rye, whole oats, etc.). Watch out for labels boasting multi-grain, seven-grain, unbleached, stone ground, or just plain wheat -- these are not necessarily made with whole grains. Pick "light" breads to save calories. Compared to the typical 80-100 calories per slice, they generally contain only 40 calories per slice.

- Wraps and tortillas make for a good sandwich, but not when they're fried. A large (10-inch) tortilla has 218 calories and 5g fat when it's just baked, but has 286 calories and 15g fat if it's fried.

- Pita bread is typically a low-fat, low-sugar sandwich holder, but be wary -- it may not necessarily provide calorie savings over regular bread. Check the package label if possible.

- At cafes and bakeries, avoid the croissants -- they're rich, doughy and loaded with calories. A large croissant contains 272 calories, 14g fat, and 31g carbs.

- Bagels are low in fat, but may contain as many as 400 calories, depending on size -- and that doesn't even include the spread. To save as much as half the calories, hollow out the bagel, or have an open face sandwich. You can do this for large rolls as well.

GO LEAN

Choose leaner cold cuts like turkey, chicken, roast beef, and ham. On average, these contain no more than 110 calories and 5g fat for a 2-ounce serving.

- Subway 6" Ham: 290 calories, 5g fat, 46g carbs
- Blimpie 6" Roast Beef (regular): 388 calories, 7.5g fat, 49g carbs
- Schlotzsky's Deli Dijon Chicken (small): 329 calories, 4g fat, 49g carbs

AVOID THE FAT

Avoid higher fat meats like bacon, bologna, salami, pimiento loaf, and sausage. Steer clear of anything called "Monte Cristo." While this description varies from restaurant to restaurant, it typically has cheese and is dipped in egg and fried in butter.

- Subway 6" Southwest Turkey Bacon: 410 calories, 16g fat, 48g carbs
- Cousins Subs Italian Sausage: 478 calories, 22g fat, 50g carbs
- Blimpie Ultimate BLT Wrap: 831 calories, 50g fat, 60g carbs

And what about the traditional peanut butter and jelly sandwich? It's the peanut butter you've got to watch carefully. Just 1 tablespoon contains 95 calories, 8g fat, and 3g carbs.

- Panera Bread Peanut Butter & Jelly on French: 440 calories, 16g fat, 64g carbs

CUT THE CHEESE

Cheese is a great source of calcium and protein, but it's also a source of excess calories and fat -- primarily saturated fat. One ounce of regular cheese usually contains about 100 calories and 8 grams of fat, of which 5 grams are saturated. Delis typically add 3 to 5 slices of cheese per sandwich, which sends the calorie and fat content of your sandwich skyrocketing.

- Schlotzsky's Deli Ham & Cheese Original (large): 1423 calories, 50g fat, 158g carbs
- Einstein Bros Ultimate Toasted Cheese with Tomato: 870 calories, 51g fat, 73g carbs
- Au Bon Pain Chicken, Ham & Cambozola: 1140 calories, 31g fat, 140 g carbs

DON'T JOIN THE CLUB

Rumored to have come from the large sandwiches served at country clubs, the club sandwich generally contains three slices of toasted bread layered with bacon, lettuce, tomato, mayonnaise and some type of meat. With the exception of Subway's club sandwich, these trimmings don't typically add up to a trim waistline.

- Subway 6" Club: 320 calories, 6g fat, 46g carbs
- Schlotzsky's Deli Turkey & Bacon Club (regular): 834 calories, 35g fat, 79g carbs
- Au Bon Pain Smoked Turkey Club: 760 calories, 34g fat, 62g carbs

LEAVE REUBEN HOME

Although this sandwich on rye is grilled, the high fat meats, Swiss cheese, and Russian dressing put the calories over the top.

- Schlotzsky's Deli Pastrami Reuben (regular): 944 calories, 41g fat, 83g carbs
- Einstein Bros Turkey Pastrami Reuben Deli: 660 calories, 19g fat, 83g carbs

VEGETABLE AND SALAD SANDWICHES

Vegetables add flavor, crunch, nutrients and fiber to sandwiches. Besides the traditional lettuce and tomato, try these favorites: red onion, bell peppers, roasted red peppers, spicy jalapeno peppers, carrots, celery, spinach, arugula, cucumber, zucchini, yellow, squash, eggplant, etc. But watch out for the extras added to veggie sandwiches -- specifically cheese, salad dressings and mayo. Again, Subway has a low calorie version, but take a look at the high calories in some of the others:

- Subway 6" Veggie Delite: 230 calories, 3g fat, 44g carbs
- Panera Bread Garden Veggie: 570 calories, 24g fat, 74g carbs
- Au Bon Pain Mozzarella, Tomato, and Pesto: 820 calories, 43g fat, 67g carbs

Also, skip salads mixed with mayo such as tuna, chicken or egg salads -- unless they're made using light or fat-free mayonnaise. The fat and calories in the mayo can turn a relatively healthy food into a dieter's nightmare.

- 7-11 Big Eats Tuna Salad: 550 calories, 22g fat, 56g carbs
- Au Bon Pain Southwestern Tuna Wrap: 690 calories, 28g fat, 69g carbs
- Panera Bread Chicken Salad on Sesame Semolina: 690 calories, 23g fat, 39g carbs

CONDIMENT CULPRITS

As you've been told time and again, mayonnaise, oil, and full-fat dressings add unwanted calories and fat to your sandwiches. To get that creamy texture for less fat, try a slice of avocado (about 1/8 of an avocado) for only 45 calories, 5g fat, and 2g carbs. Other relatively innocuous add-ons include: mustard, ketchup, BBQ sauce, horseradish (not horseradish sauce), salsa, and balsamic vinegar. Fat-free mayonnaise comes in exciting flavors like wasabi or chipotle that make you forget you're missing the fat. Try light or fat-free salad dressings, cocktail sauce, teriyaki sauce, or low-fat honey mustard.
__________________________________________________________
Charles Stuart Platkin is a syndicated health, nutrition, and fitness columnist, author of the best-selling book, Breaking the Pattern (Red Mill Press, 2002), and founder of Nutricise.com. Copyright 2003 by Charles Stuart Platkin. This column is made possible by a grant from the Institute for Nutrition & Behavioral Sciences.
Reply With Quote
Sponsored Links
  #2   ^
Old Tue, May-13-03, 22:42
cc48510 cc48510 is offline
Senior Member
Posts: 2,018
 
Plan: Atkins
Stats: 320/220/195 Male 6'0"
BF:
Progress: 80%
Location: Pensacola, FL
Default

Quote:
- 7-11 Big Eats Tuna Salad: 550 calories, 22g fat, 56g carbs


Leave it to 7-11 to turn a salad into a Hi-carb junk food...Everything in their freezer tastes like crap. They managed to screw up: Hamburger, Chicken, Pizza (not exactly LC in the first place, but I think they load it with sugar also,) etc...Their hamburgers don't taste like beef. Their chicken doesn't taste like chicken and their Pizzas tatse like sugar rather than Pizza.
Reply With Quote
  #3   ^
Old Wed, May-14-03, 10:19
Angeline's Avatar
Angeline Angeline is offline
Senior Member
Posts: 3,423
 
Plan: Atkins (loosely)
Stats: -/-/- Female 60
BF:
Progress: 40%
Location: Ottawa, Ontario
Default

Quote:
As you've been told time and again, mayonnaise, oil, and full-fat dressings add unwanted calories and fat to your sandwiches. To get that creamy texture for less fat, try a slice of avocado (about 1/8 of an avocado) for only 45 calories, 5g fat, and 2g carbs. Other relatively innocuous add-ons include: mustard, ketchup, BBQ sauce, horseradish (not horseradish sauce), salsa, and balsamic vinegar. Fat-free mayonnaise comes in exciting flavors like wasabi or chipotle that make you forget you're missing the fat. Try light or fat-free salad dressings, cocktail sauce, teriyaki sauce, or low-fat honey mustard.


So sick of that attitude --- that somehow replacing a good natural wholesome food with something completely artificial somehow makes it healthier

Fat free mayonnaise : water, corn syrup, soybean oil, food starch (modified), egg whites, vinegar, salt, maltodextrin, cellulose gum, xanthan gum, carrageenan, natural flavors, color added, mustard flour, sodium benzoate, calcium disodium EDTA

Homemade Mayonnaise : Oil, egg, + (optional) flavoring of your choice.

Have been been asleep at the wheel to somehow coming to accept that the Frankefood described above is actually better for you ? Innocuous my a---.

Last edited by Angeline : Wed, May-14-03 at 10:20.
Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Similar Threads
Thread Thread Starter Forum Replies Last Post
"Stronger Proof That Trans Fats Are Bad" gotbeer LC Research/Media 0 Tue, Apr-13-04 11:06
Here's proof we DO get our vitamins and minerals on this WOE Karla Nutrition & Supplements 1 Thu, Aug-21-03 07:12
Where can I find medical proof that Atkins is safe Josiemk LC Research/Media 17 Thu, Oct-10-02 09:04
Need More Proof On Atkins? gc1 LC Research/Media 14 Tue, Jul-23-02 14:16


All times are GMT -6. The time now is 08:00.


Copyright © 2000-2024 Active Low-Carber Forums @ forum.lowcarber.org
Powered by: vBulletin, Copyright ©2000 - 2024, Jelsoft Enterprises Ltd.