3 Hacks for Your Healthiest Sandwich
Yes, a mouthwatering sandwich can be (somewhat) healthy. (Photo: Getty Images)
What’s your favorite sandwich? Whether you prefer toasted or plain, turkey or ham, mayo or mustard, there’s no denying that the sandwich is the ultimate American lunch staple. Today, November 3, 2015, marks National Sandwich Day (and 2-for-1 subs at Subway, too!)
But with the recent news that the World Health Organization has deemed processed meat a probable human carcinogen — not to mention ongoing concerns about preservatives and other food additives — you might be second-guessing your go-to sandwich order.
Yahoo Health talked with nutrition expert Yuri Elkaim, author of the upcoming All-Day Fat-Burning Diet, to learn how to stack a healthier sub. While this pick may not be completely guilt-free — especially for those avoiding gluten — it’s a healthy (and delicious!) option to satisfy your sandwich craving.
How to Build a Healthy Sandwich
1. Artisan sourdough bread
Skip the bagged bread and head to a local bakery or farmer’s market, Elkaim tells Yahoo Health. You’ll avoid the preservatives and junk fillers, like cornstarch, in store-bought breads — and add delicious baked-this-morning taste. Elkaim recommends choosing a gluten-free bread if it’s available, or a sourdough as an alternative. Sourdough’s long fermentation process (12 or more hours, versus three or less for wheat bread) helps break down the gluten proteins.
Related: Grain-Free Recipes for Apple Pie, Taco Shells, and More
2. Fresh-sliced deli meat
Skip right past those pre-packaged containers of sliced sandwich meat and head to the deli counter instead. “They’re usually using some type of preservative to keep it fresh in the package, and that might be sulfites, nitrites, or nitrates, and those are pretty problematic for a lot of people,” Elkaim says. The WHO lists nitrites and nitrates as probable human carcinogens.
Related: Eating Red Meat Twice Weekly May Up Cancer Risk 20%
While you’re at the deli counter, ask a few questions about the meat you’re considering. “Does it contain any nitrates, MSG, colors, or fillers? Some of those meats will have things like that to make it look more appealing and taste better,” Elkaim says. “Those are things that you don’t really need in meat. Meat is just meat — you don’t need those extra things to be put in.”
Finally, don’t trust a label that says the meat is “natural.” The term isn’t regulated, and can mean anything (or nothing).
3. All the veggies
No surprise here: pile on the veggies. According to the American Cancer Society, one-third of cancers in the U.S. can be linked to diet or physical activity. A 2015 research review in the British Journal of Nutrition confirmed that eating lots of fruits and vegetables may protect against several forms of cancer, especially cancers affecting the digestive tract.
Elkaim’s order? Ham with lettuce, tomato, and avocado. Bon apetit!
Read This Next: 50 Best Snacks with 50 Calories or Less
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