Are you looking for diabetes-friendly meals at Subway? Or searching for a low carb option? You’re in the right place. Let’s chat about some of the best low carb options for diabetics at Subway.
Can a diabetic eat Subway?
Yes, someone with diabetes can eat Subway sandwiches. Just like all meals I recommend a protein, veggie, and carbohydrate. The bread provides carbohydrates for energy, meats, and cheeses provide protein for satiety, and veggies provide fiber, vitamins, and additional nutrients.
Side note: Just because you have diabetes doesn’t mean you need to eat low-carb or cut out carbs- in fact, just the opposite- carbs are part of a healthy and well-balanced diet. Evidence shows there isn’t one superior diet for managing blood sugars. Learn more about managing Type 2 diabetes.
If you’re looking for other healthy out-and-about options for diabetes check out my post on the best packaged snacks, best protein bar, and best fast food breakfast.
Pro tip: Subway has a rewards program so make sure you take advantage!
Subway Low Carb Menu
Subway tends to be healthier than typical fast food (mostly because of the veggie options and lack of anything fried). They even have a Subway Fresh Fit that is prepared on 9-grain wheat bread with added vegetables.
Plus the menu options and nutrition breakdown are easily accessible online. These nutrition facts include calories, carbs, fat, sodium, fiber, etc. Basically, everything you need to know if you are diagnosed with diabetes.
Healthy Hacks
- Order a 6-inch and double up on toppings or split your footlong in half to share with a friend or save for another day
- Try a protein bowl or salad- the sandwich ingredients with no bread and more room for veggies. I would recommend pairing this with a piece of fruit, whole grain crackers with hummus, or another complex carb.
- Go fo a kids meal or sliders to reduce serving size
- Check out the soups if available
Best Breads
Contrary to popular belief wraps aren’t the best option at Subway. The spinach and tomato basil wraps actually contain almost 100 more calories, 10 additional grams of carbs, and about 300 more grams of sodium than most of the breads.
The best option is to choose a bread that has the most dietary fiber, which is the hearty multigrain. Don’t overstress the bread part, although I would recommend skipping the Italian Herb and Cheese since it is the least nutrition-dense. (In case you’re looking for a delicious and nutritious bread at home I highly recommend Dave’s Killer Bread.)
Best Proteins
Opting for lean protein is the best option for most people. Best individual proteins include plain grilled chicken (no sauce), oven roasted turkey, chicken patty, tuna, rotisserie style chicken,
Avoid high saturated fat and high sodium proteins such as meatballs, Italian BMT meats, Spicy Italian Meats, Pepperoni, and Cold Cut Combo Meats.
The veggie patty is a great option because it provides extra fiber, just be aware it also provides additional carbs and less protein.
Most of the cheese selections are fairly comparable but the provolone has the best overall nutrition profile and American cheese has the worst.
Best Sandwich Toppings
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Fresh Veggies and Seasonings
- Veggie options include tomatoes, spinach, red onions, pickles, lettuce, jalapenos, sweet peppers, green chile, cucumbers, black olives, avocado, and banana peppers.
- Seasonings: Oregano, Black Pepper, Spices
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Dressings and condiments to add flavor and nutritional value
- Subway vinaigrette
- Oil
- Red wine vinegar
- Yellow Mustard
Tips and Tricks for Eating Low Carb at Subway
- Check the menu ahead of time and plan accordingly
- Hidden carbs to watch for- sauces and condiments with added sugars
- Sweet onion teriyaki sauce has 7g of carb
- Skip “add-ons” like bacon and pepperoni
- Avoid desserts, soda pop/sweetened beverages, chips
- Don’t forget wraps can be deceivingly healthy
The Bottom Line on Diabetes-Friendly Meals at Subway
With a little bit of thought and planning anyone with diabetes or trying to eat a low-carb diet has plenty of options to consider at Subway. It may not be the most nutritionally balanced overall but sometimes a quick bite is needed and it’s important to know what options are available and work best for you and your health.
If you’re looking for more nutrition help with your diabetes-check out my free e-book about How to Eat Carbs: The Pairing Method
