Best Diabetic Subway Sandwiches for Managing Blood Sugar

Choosing the Best Diabetic Subway Sandwiches

Subway offers a variety of sandwich options that can fit into a diabetic diet. With the ability to customize your sandwich at Subway, you can build nutritious sandwiches that help control blood sugar levels.

Making healthy choices when eating out is key for managing diabetes. At Subway, diabetics can enjoy footlongs and six-inch subs that are flavorful without spiking blood glucose.

In this article, we’ll look at tips for ordering diabetic-friendly Subway sandwiches, top healthier ingredient choices, and compare nutrition for different subs.

Tips for Ordering Diabetic Subway Sandwiches

Here are some tips for diabetics to build better-for-you sandwiches at Subway:

• Choose whole grain breads for more fiber
• Load up on veggies to add bulk without carbs
• Limit high-fat, salty meats like pepperoni and bacon
• Ask for mustard, oil & vinegar dressing instead of mayo-based sauces
• Avoid added cheese and opt for lower-fat cheese choices
• Order a six-inch sub instead of a footlong
• Split a footlong sub into two meals

Following these guidelines when customizing your Subway sandwich can help control carbs, fat, and sodium.

Best Breads for Diabetic Subway Sandwiches

One of the first decisions when ordering a Subway sandwich is choosing your bread. Opting for whole grain varieties over white breads can provide more fiber and nutrients.

Here are some of the best bread choices for diabetics at Subway:

• 9-Grain Wheat - Offers 3g fiber per 6-inch sub
• Honey Oat - 6g fiber per 6-inch; contains some added sugar
• Italian White - Lower fiber at 2g but regular wheat option
• 9-Grain Multiseed - 4g fiber per 6-inch
• Sprouted Flatbread - Only 3g net carbs per serving

Going for whole grains like 9-grain wheat, honey oat, or multiseed bread boosts fiber. Sprouted flatbread is a low-carb alternative.

Best Vegetables for Diabetic Subway Sandwiches

Pile on the veggies when building your Subway sandwich! Vegetables provide vitamins, minerals, fiber and lots of nutrition without spiking blood sugar.

Some especially good veggies for diabetics to get at Subway include:

• Spinach
• Lettuce
• Tomatoes
• Cucumbers
• Green Peppers
• Onions
• Pickles

Going for a veggie-stacked sandwich maximizes nutrition. Opt for low-carb veggies like spinach, lettuce, cucumbers, peppers and onions over higher-carb choices like olives, corn and potatoes.

Best Proteins for Diabetic Subway Sandwiches

While vegetables make up the base, adding some protein can help keep you full. Meat choices recommended for diabetics include:

• Rotisserie Chicken Breast
• Turkey Breast
• Roast Beef
• Ham
• Tuna
• Veggie Patty

Rotisserie chicken, turkey and roast beef offer lower fat options. Leaner cuts of ham are also a good choice. For vegetarians, the veggie patty offers protein without the saturated fat of meat.

Avoid higher fat, processed meats like pepperoni, salami and bacon as much as possible.

Best Cheeses for Diabetic Subway Sandwiches

Cheese can make a tasty sandwich but is high in saturated fat and sodium, so use judiciously. The best options for diabetics include:

• Low-fat American Cheese
• Parmesan vinaigrette sprinkle
• Avoid extra cheese

With cheese, less is often more. A small amount of low-fat American or sprinkle of parmesan boosts flavor without overdoing calories and saturated fat.

Best Sauces, Dressings & Toppings for Diabetic Subway Sandwiches

Choosing healthier sauces and toppings at Subway can help diabetics control blood sugar. Recommended options include:

• Mustard
• Oil & Vinegar
• Sweet Onion Sauce
• Hot Peppers
• Salt & Pepper
• Limited Mayo or Ranch

Ask for mustard, oil and vinegar, or sweet onion sauce instead of creamy dressings like ranch or mayo-based sauces. Add spice with hot peppers, salt, and pepper instead of more sodium-heavy toppings.

Healthiest Diabetic Subway Sandwiches

Using the tips above, here are some of the best Subway sandwich combinations for diabetics:

• Veggie Delite - 9-Grain Wheat, veggies, mustard
• Rotisserie Chicken - 9-Grain Wheat, spinach, lettuce, onions, peppers, mustard
• Turkey Breast - 9-Grain Multiseed, lots of veggies, mustard
• Roast Beef - Italian Wheat, lettuce, tomato, onion, light mayo
• Ham - 9-Grain Wheat, lettuce, tomato, onion, mustard

Building your own sandwich allows diabetics to control carb counts and ingredients. Customizing your subs using the tips above can keep Subway a healthy option.

Comparing Nutrition of Diabetic Subway Sandwiches

How does the nutrition compare between some of the most diabetic-friendly Subway sandwiches? Here is a nutrition breakdown of subs sized for a diabetic diet:

Veggie Delite on 9-Grain Wheat Bread

• Calories: 210
• Carbs: 41g
• Protein: 10g
• Fat: 2.5g
• Fiber: 6g

With just vegetables and mustard, the Veggie Delite is one of the lowest calorie subs at just 210 calories for a six-inch. It also provides 6g of fiber from the 9-grain wheat bread.

Rotisserie Chicken Breast on 9-Grain Wheat Bread

• Calories: 320
• Carbs: 42g
• Protein: 28g
• Fat: 5g
• Fiber: 6g

Chicken breast is a lean protein that packs a hefty 28g protein to keep you full. Paired with wheat bread and veggies, it comes in at 320 calories.

Turkey Breast on 9-Grain Multiseed Bread

• Calories: 290
• Carbs: 45g
• Protein: 22g
• Fat: 3g
• Fiber: 8g

With multigrain bread, this turkey sub packs an impressive 8g of fiber for 45g carbs and just 290 calories.

Roast Beef on Italian White Bread

• Calories: 320
• Carbs: 42g
• Protein: 22g
• Fat: 6g
• Fiber: 4g

Roast beef with regular Italian bread keeps this footlong under control at 320 calories and a reasonable 42g carbs.

Ham on 9-Grain Wheat Bread

• Calories: 260
• Carbs: 44g
• Protein: 18g
• Fat: 3.5g
• Fiber: 6g

Ham is a lower-fat protein option. Pair it with wheat bread and veggies for just 260 calories and 44g carbs.

As you can see, customizing your Subway sandwich with whole grain breads, lean proteins and lots of vegetables results in subs ranging from 260 to 320 calories with moderate carbohydrate counts.

Making Healthy Choices at Subway with Diabetes

It is possible to enjoy Subway, even with diabetes, by making the right choices. Skip sugary drinks, limit condiments, and choose better-for-you ingredients like whole grains, vegetables, and lean proteins.

A customized six-inch sub rolls up to a balanced meal on-the-go for diabetics watching their blood sugar. By pairing your sub with a non-starchy side salad, some fruit, and a zero-calorie beverage, you can enjoy Subway while managing diabetes.

Check your blood sugar before and after meals to see how your body responds to different Subway sandwiches. Work with your doctor or dietitian to determine appropriate carb serving sizes and blood sugar targets.

While diligent carb counting is needed, Subway can be an appealing and convenient option for people with diabetes looking for a quick, customizable meal.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.