Tips for Healthy Sandwiches
Although sandwiches are often seen as unhealthy, and in some cases even junk food, they can be healthy! There are fundamentals which need to be followed when creating a healthy sandwich, but it needn’t be expensive or over-complicated.
The first thing which needs to be considered when creating a healthy sandwich is freshness. The fresher your ingredients, the better. Things in a can or packet should be avoided where possible. For example, instead of using canned meat, why not get some cold cuts from your butcher or supermarket? Goods that are intended to have a long shelf life will often have added ingredients which are either unnatural or counter productive to health. The same can be said for bread; ideally use a freshly baked loaf instead of a pre-sliced, long life loaf. A butcher’s loaf will have less additives, as it isn’t designed to stay on a supermarket shelf for weeks!
The next thing to consider when creating your healthy sandwich, is the type of bread to use. Although many believe white bread offers the best flavour, it is also the most artificial. It is much better to use wholemeal, brown bread. The flour used in wholemeal bread undergoes less processing, creating a more ‘complex’ carbohydrate. This is released into your bloodstream more slowly than the white equivalent, creating a less dramatic insulin spike (making you feel full for longer).
If your goal is weight loss, make sure to roughly calculate the calorific value of your sandwich. To lose weight, you simply need to burn more calories than you consume (it really is that simple). As such, feel free to each sandwiches, but make sure their calorie contribution doesn’t push you over your daily limit. As an example, a typical roast beef sandwich from the supermarket has around 400 calories. This consists of 2 slices of bread, horseraddish, and a decent amount of meat. There are a few ingredients to avoid when trying to create a low calorie sandwich, mainly cheese, and mayonnaise. These can add huge amounts of calories to your meal! Low fat mayonnaise and cheese is an option, although it is highly processed, so not ideal for those looking for overall health benefits, rather than just weight loss. To keep a sandwich low calorie, eat brown bread, go easy on the butter, and fill it with good quality meat and lots of salad.