Sandwiches are a favorite party-time snack as well as lunch-time meal. It’s an all-size-fit meal that is convenient, delicious, and easy to make. There are many options for sandwiches, and you can play it up with any kind of meat, vegetable, sauce, and other toppings.
However, the question remains on how healthy sandwiches are? In addition, there is a lot of controversy on the type of bread used for sandwiches and the various fillings used.
Commonly-used white bread used to make sandwiches are considered to be unhealthy. There are many other healthier bread options to choose from. More on this later.
Let’s look at the healthiest and most unhealthy sandwiches based on the type of meat, vegetables, and other filling used on them.
Sandwiches: From Healthiest To Unhealthy
Here is a ranking of sandwiches, starting from the healthiest to the more unhealthy ones. The list is based on the various ingredients used to prepare the sandwich, especially meat and fillings.
The list tops with turkey, salmon, and lean roast beef, which are considered healthier meat options. It ends with sandwiches that include bacon and ham that fall into the “processed meat” category, which is extremely unhealthy.
Turkey is considered very healthy meat because it contains less fat than other meats. Turkey meat also contains high amounts of protein and potassium, which are vital for strong muscles.
Eating turkey meat also helps lower blood cholesterol levels due to niacin and gives you a healthy immune system because it contains zinc.
If you want to add some toppings to your turkey sandwich, opt for low-fat mozzarella, which is a healthier option than many other types of cheese that are high in sodium.
Tuna is also considered a healthy option because it’s a rich source of Vitamin B6, B12, and niacin. Niacin can help lower blood cholesterol levels, while vitamins B6 and B12 reduce the risk of cardiovascular disease.
Eating tuna is also known to prevent cancer because it contains selenium. In addition, the Omega-3 fatty acids in tuna aid in brain function and are vital for heart health.
If you want to make your tuna sandwich healthier, consider adding chopped celery to include fiber in your diet.
Check out this awesome Sandwich video to know more about how to make a perfect sandwich without a sandwich maker
Lean Roast Beef Sandwich
Lean roast beef is a rich source of iron and protein, which helps build strong muscles and repair tissues. Moreover, low iron levels in your body could cause headaches, unwanted weight loss, low energy levels, and dizziness.
Lean roast beef is also lower in calories than most other forms of meat, which is great if you are on a diet or weight loss plan. Add some lettuce or celery to your sandwich to get the required amount of fiber.
Egg Salad Sandwich
Eggs are super-nutritious and can help lower cholesterol levels and protect against heart disease because they contain lecithin. Eggs are also a great source of protein and healthy fats, which helps repair body tissues and build strong muscles.
If you want to spice up the flavor of your egg sandwich in a healthy way, consider adding non-fat yogurt instead of mayonnaise. A mere two spoons of mayonnaise contains 188 calories which is not an option if you want a healthy meal.
Peanut Butter And Jelly Sandwich
Peanut butter and jelly sandwiches are an all-time favorite among people of all ages. We loved eating these as kids, and it remains the same. Peanut butter is rich in proteins, vitamins, zinc, and iron, all of which contribute positively to your health.
Peanut butter also contains unsaturated fat that is healthy and can help you feel full for a long time.
When buying peanut butter, make sure that it contains only peanuts and salt as ingredients. Anything else like added oils and sugar will lower its nutritional value and not make it a healthy option for your sandwiches.
Grilled Cheese Sandwich
Grilled Cheese sandwiches might sound delicious, but do you know how unhealthy they are? Just two slices of grilled cheese contain 220 calories, out of which 90 comes from fat.
To overcome this, use healthier cheese options with less fat, such as low-fat mozzarella, goat cheese, and vegan cheese. You can also consider adding tomatoes to your grilled cheese sandwich for added benefits of lycopene, which is vital for heart health.
If you are highly conscious of your diet, swap butter with a healthier option like olive oil, which consists of healthy fats.
Bacon, Egg, And Cheese Sandwich
Bacon could be one of the most delicious meat options; however, it falls into the category of “processed meat”. We all know how unhealthy processed meat is and how it increases cancer risk.
Bacon contains high amounts of saturated fat, which increases the risk of stroke and heart disease. In addition, the nitrates in bacon can contribute to hypertension, bloating, and cell damage. The high fat and sodium content in bacon also makes you gain weight.
Adding cheese with bacon makes it worse because cheese also contains generous amounts of unhealthy fat.
Cheese And Ham Sandwich
Ham has also processed meat and is linked with an increased risk of lung cancer and colon cancer. It contains high amounts of sodium, increasing the risk of developing blood pressure that can lead to stroke and heart disease.
Ham is also high in calories, with a significant portion coming from unhealthy fat. As a result, it can make you gain weight and lead to conditions like hypertension.
Pros And Cons Of Eating Sandwiches Regularly
Here are a few benefits and drawbacks of having sandwiches for lunch or as a snack regularly.
- You’ll get your body’s required protein to repair tissues and stay healthy.
- Also, you’ll get the required fiber through additions like celery, lettuce, and leafy vegetables.
- You’ll boost antioxidants that help cell functioning.
- You’ll add up on calories which causes weight gain.
- You’ll notice water retention in your body, making you feel bloated.
- It can impact your heart health by adding mayonnaise or cheese to your sandwich.
Which Sandwich Is Best For Weight Loss
We all want to look good and feel good. So, it’s natural that you look for meal options that will help you lose weight so that you can stay healthy and in shape.
There is no one-size fit for the best sandwich for weight loss. If you want to lose weight, you’re better off choosing turkey or tuna as your meat option. You also need to skip adding cheese or mayonnaise.
Instead of butter, opt for avocado oil in your sandwich. Most importantly, don’t use white bread as your sandwich base. Healthier options include whole-wheat bread and rye bread which can benefit your health and help you lose weight.
Whole grain bread is loaded with fiber, vitamins, and plant-based protein that reduces inflammation and improves digestion. Alternatively, rye bread can help decrease hunger for up to eight hours. Both of these options help you lose weight.
A Healthier Alternative To The Healthiest Sandwich
The best choice is to prepare your own healthy sandwich using natural and nutritious ingredients. You can choose your own healthy meats, veggies and toppings to make the best and healthiest sandwich of your choice.
If you don’t have time to make your own healthy sandwich, ready-to-drink meal replacement shakes are great for getting the required nutrients. They are convenient, tasty, and packed with all the essential nutrients you need to stay healthy.
Meal replacement shakes can be used to replace entire meals without missing out on the required amount of essential vitamins, minerals, and other nutrients.
You can save a lot of time and money which you’ll be otherwise spending purchasing nutritious veggies and other ingredients from supermarkets. All of the nutrients you need are packed together in a meal replacement shake.
Sandwiches can be considered a healthy meal option if you load them up with nutritious fillings. The right combination of meat, vegetables, and sauce toppings will give you the required amount of nutrients your body needs.
Therefore, you need not sacrifice your favorite sandwich for anything else. Instead, follow the tips given, and you’ll be well on your way to munching a healthy and delicious sandwich.
Which Bread Is Best For Weight Loss?
The best bread for weight loss is whole-wheat bread or brown bread. It’s because this bread is made from less-processed whole wheat flour that has high amounts of fiber.
Is Adding Mayonnaise To Sandwiches Unhealthy?
Mayonnaise is very high in fat, so adding it to sandwiches makes them unhealthy. Instead, eat mayonnaise in moderate amounts and try light and reduced-fat options available in the market.
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