Resorting to a quick and easy sandwich for lunch could be harming Americans’ health.
Cardiologist Dariush Mozaffarian, professor of nutrition and medicine at Tufts University, told The Wall Street Journal (WSJ) that the traditional deli sandwich is a “heart bomb” due to the high levels of sodium in processed meat and cheese.
He added that sandwiches add sugar and saturated fat to a diet, raising blood pressure and increasing the risk of heart disease.
Sandwiches have become less healthy over time, according to Mozaffarian, as the food Americans consume has become increasingly more processed. According to the National Heart, Lung, and Blood Institute, calorie counts have risen in the past 20 years, doubling and even tripling in some cases, in large part due to increased portion sizes.
Two decades ago, the average turkey sandwich contained around 320 calories. Today, it hovers around 820 calories.
To put things in perspective, the average American eats between 2,500-3,600 calories per day, although the average recommended daily calorie intake is 2,500 for men and 2,000 for women. This means that a turkey sandwich — which is usually not consumed alone for a meal — contains almost half the daily calories that a woman should be consuming and a third of what a man should be consuming.
All those calories are leading to more and more Americans developing obesity. Over 40% of American adults are considered obese, and Texas especially would benefit from healthy eating. Out of the top 30 most obese metropolitan areas, Texas boasts six of them.
Switching out the bread is an easy way to upgrade a sandwich’s nutritional value.
Classic white bread contains a lot of carbohydrates, which the body converts to sugar. Eating too many processed carbohydrates can lead to weight gain and diabetes, according to Eric Rimm, professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health, per the WSJ.
Christina A. Roberto, an associate professor of health policy at the University of Pennsylvania’s Perelman School of Medicine, told the WSJ that whole-grain bread is the best alternative to white bread. Whole-grain bread contains more nutrients, such as fiber, folic acid, and vitamins B6 and E, which white bread lacks.
Erica Kenney, assistant professor of public health nutrition at the Harvard T.H. Chan School of Public Health, told the WSJ that health-conscious people should opt for fresh chicken or turkey in their sandwiches rather than processed meat full of preservatives.
Mozaffarian added that those who prefer red meat should opt for a burger or a steak, healthier options than salami and other processed meats options, according to the WSJ.
Other healthy options are to load a sandwich with veggies and trim down the use of condiments, which are often high in sodium or sugar content, Rimm told the WSJ.
Mayonnaise appears to be the exception — at least, according to Rimm. Mayonnaise usually contains monounsaturated or polyunsaturated fats, which can lower the risk of heart disease.