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What To Eat at Subway as a Diabetic: A Dietitian's Guide

Aug 05, 2024

Managing diabetes involves making smart choices about food, even when dining out. Fast food restaurants like Subway can offer options that are suitable for maintaining stable blood sugar levels. Let's dive into some diabetic-friendly choices at Subway, guided by insights from a registered dietitian and certified diabetes educator.

1. Rotisserie Chicken Sub

 

One of the top picks for diabetics at Subway is the 6-inch Rotisserie Chicken sub. This choice is not only delicious but also nutritious, providing 25 grams of protein and only 5 grams of fat. Opting for multigrain bread with this sub adds fiber, which helps in slowing down the absorption of sugars into the bloodstream. This can prevent sudden spikes in blood sugar levels, making it a wise choice for diabetic meal planning.

 

2. Turkey Breast Sub

Another excellent option is the Turkey Breast sub. With 19 grams of protein and 5 grams of fiber in a 6-inch serving, this sub provides a balanced nutritional profile that helps in maintaining stable blood sugar levels. Choosing multigrain bread further enhances its fiber content, aiding in better blood sugar control throughout the day.

 

3. Steak and Cheese Sub

For those looking for a heartier option, the Steak and Cheese sub can be a satisfying choice. It offers 10 grams of fat and 24 grams of protein in a 6-inch serving. The higher protein content helps in stabilizing blood sugar levels, while opting for multigrain bread adds essential fiber to the meal. This combination not only keeps you full longer but also supports better blood sugar management.

 

Tips for a Diabetic-Friendly Subway Experience

Enhance your Subway meal with these tips to make it more diabetes-friendly:

  • Load Up on Veggies: Adding plenty of vegetables to your sub not only increases its nutritional value but also provides fiber, which aids in managing blood sugar levels.
  • Mind Your Condiments: Be cautious with condiments as they can add extra fats and sugars to your meal. Opt for lighter options or use them sparingly to avoid unexpected spikes in blood sugar.
  • Choose Multigrain Bread: Whenever possible, opt for multigrain bread for its higher fiber content. Fiber helps in slowing down the digestion process, which can prevent rapid rises in blood sugar levels after eating.

Final Thoughts

Finding suitable options at fast food restaurants like Subway is possible with the right knowledge and choices. By selecting items that are high in protein, fiber, and low in fats and sugars, you can enjoy a satisfying meal while managing your diabetes effectively.

What are your favorite Subway choices for maintaining stable blood sugars? Share your experiences with us! Let's continue making informed food choices together, one healthy bite at a time.

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