Fast foods, submarine sandwich, bacon, lettuce, and tomato on white bread
Category: Fast Foods
Nutrition Highlights
Serving Size
Calories
303
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 158 (52.2%) |
| Fat | 85 (28.2%) |
| Protein | 60 (19.7%) |
| Total | 303 (100%) |
Serving: 6 inch sub [148g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 81 (55.0%) |
| Carbohydrate | 40 (26.7%) |
| Protein | 15 (10.1%) |
| Fat | 9.5 (6.4%) |
| Ash | 2.7 (1.8%) |
| Total | 148 (100%) |
Serving: 6 inch sub [148g]
Benefits
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Provides protein from the bacon and bread. Bacon is a good source of protein, B vitamins like niacin, and minerals like selenium
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Contains vitamins and minerals from the lettuce and tomato. Lettuce is low in calories and a good source of vitamin K, vitamin A, and folate. Tomato is low in calories and a good source of vitamin C, potassium, and lycopene
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White bread provides carbohydrates for energy. While not as nutritious as whole grain bread, white bread still provides calories and some B vitamins and minerals
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Combination of protein, carbs and fiber makes it more filling than each component alone. This can help with appetite control and prevent overeating at the meal
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Tomato and lettuce add texture, flavor and visual appeal to make the sandwich more enjoyable and satisfying to eat
Risks
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High in sodium and saturated fat from bacon and mayonnaise. White bread is highly processed and provides little nutritional value or fiber
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Excess sodium intake can increase blood pressure and risk of heart disease and stroke. Saturated fat intake is linked to increased LDL cholesterol levels and cardiovascular disease risk
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White bread spikes blood sugar more than whole grain breads due to its high glycemic index. This can increase hunger, food cravings and risk of obesity and diabetes
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Lack of fiber in white bread means it does not promote regularity or gut health as well as higher fiber alternatives like whole wheat bread
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Highly processed white bread provides little in the way of vitamins, minerals or antioxidants compared to whole grain breads
Additional Information
Fast foods, specifically a submarine sandwich with bacon, lettuce, and tomato on white bread, can offer both nutritional benefits and risks. It is important to consider the ingredients and preparation methods to fully understand the impact on one's health.
Starting with the nutritional benefits, this sandwich provides a good source of protein from the bacon. Protein is essential for building and repairing tissues, supporting immune function, and maintaining healthy hair, skin, and nails. Additionally, lettuce and tomato contribute to the overall fiber content of the sandwich. Fiber aids in digestion, promotes satiety, and helps regulate blood sugar levels. White bread, although less nutritious than whole grain options, still provides carbohydrates for energy.
However, there are also several risks associated with this particular fast food item. Firstly, the bacon used in the sandwich is high in saturated fats and sodium. Consuming excessive amounts of saturated fats can increase the risk of heart disease and high cholesterol levels. Sodium, when consumed in excess, can contribute to high blood pressure and other cardiovascular issues. It is crucial to be mindful of portion sizes and frequency of consumption to mitigate these risks.
Another concern is the use of white bread. White bread is made from refined grains, which have been stripped of their bran and germ layers, resulting in a loss of essential nutrients such as fiber, vitamins, and minerals. Regular consumption of white bread may lead to blood sugar spikes and a lack of sustained energy. Opting for whole grain bread would be a healthier choice as it contains more fiber, vitamins, and minerals.
Furthermore, fast foods are often associated with large portion sizes and excessive calorie content. The sandwich, along with accompanying sides or beverages, can easily contribute to an overconsumption of calories, unhealthy fats, and added sugars. Regularly consuming fast food can lead to weight gain, increased risk of chronic diseases such as diabetes and heart disease, and nutrient deficiencies.
To make this fast food item healthier, consider some modifications. Choose leaner protein options like grilled chicken or turkey instead of bacon, as they are lower in saturated fats. Swap white bread for whole grain or whole wheat bread to increase fiber and nutrient content. Additionally, load up on vegetables like lettuce and tomato to boost the vitamin and mineral content while adding more fiber.
In conclusion, while a submarine sandwich with bacon, lettuce, and tomato on white bread from a fast food establishment can provide some nutritional benefits such as protein and fiber, it also carries risks due to high saturated fat and sodium content, as well as the use of refined grains. Moderation and making healthier ingredient choices can help mitigate these risks. It is essential to prioritize a balanced diet consisting of whole, unprocessed foods for optimal health.