Getting a snack on the go is a part of our daily routines as lots of people cannot afford to eat mindfully three times a day because of crazy life rhythms. Sandwiches become a real godsend when we want to have a bite. We make them for breakfast, we take them to a picnic, and we serve them in our kids’ lunchboxes on their way to school. Yet, can we claim sandwiches are healthy? Which of them is healthy? Let’s find it out.

What Are Sandwiches And Where Did They Come From

It is commonly used to name a meal consisting of two slices of bread tightly pressed one to another with some filling between them. Besides this typical type, there are numerous side types of sandwiches like an open sandwich which consists only of one slice of bread with some topping, or even a hot dog which is, nevertheless, a sandwich too!

The invention of a sandwich in its classy form belongs to John Montagu, 4th Earl of Sandwich (GB) who frequently ordered his servants to cook him roast beef between two slices of bread. Yet, the roots of sandwiches if we consider them just meals of some bread with sauces, vegetables, meat or fish filling, etc. spread much deeper through the centuries. For example, inhabitants of today’s Middle East, Western Asia, and North Africa typically used flatbread to wrap some meals in them like today we serve wraps or doners. During the Middle Ages, flat slices of coarse bread served as a plate like today we cook an open sandwich.

The Most Popular Sandwiches Around the World

Although British gourmets consider only two-sided sandwiches to be sandwiches with the option of eggs and cucumber slices as the most classy ones, there are multiple varieties of this finger food as follows:

  • Roast beef sandwich
  • Texas brisket sandwich (with smoked brisket slices inside the bread)
  • Jibarito or Puertorican sandwich with roasted plantains
  • Cubano grilled sandwich
  • Bagel sandwich with salmon (made of bagel instead of bread)
  • Panino con la porchetta which is an Italian-style sandwich
  • Tuna sandwich
Are Sandwiches Healthy

 

The list can be almost endless, yet, are all of them healthy?

Are Sandwiches Healthy in Terms of Nutritive Qualities and Calorie Intake?

As for the nutritional value of sandwiches, it varies greatly depending on the recipe. Yet, all nutritionists share the opinion that sandwiches are typically not a healthy food. The reasons are simple:

  • White bread which is an indispensable part of a sandwich is rich in gluten and carbs, and if it is not a crafted freshly baked sourdough bread, it is not useful for digestion and leads to heaviness in the stomach and bloating.
  • For the filling of sandwiches, often harmful seasoning and sauces are used, for example, ready-made mayo or processed ketchup and mustard. These sauces are not a disaster if you cook them yourself or select organic and free of preservant sauce brands, yet, in cafes and food delivery, typically the worst of them are used.
  • Grilled cheese or fried meat are not your HLS friends. Thus, most sandwiches are not appropriate for your healthy eating.

Lastly, what do you eat sandwiches with? If your food pairing is matching them with cola and french fries, it’s not a deal!

How to Make a Healthy Sandwich: Some Prep Tips by 95 Nutrition

Yet, sandwiches can also be healthy. There are some secrets to their prep or choice. Nevertheless if you are cooking them yourself or prefer takeaways from cafes, these tips may be helpful to you.

  1. Decide on a healthier type of bread. By choosing whole grain sourdough bread, buckwheat bread, flatbreads of various types, etc, you reduce your sandwich’s calorie levels and overall amount of carbs in the meal.
  2. Pick up sandwiches with more vegetables than sauces. Lettuce, cucumbers, celery stems, green leaf salad, kale, or cabbage taste great in sandwiches and bring you the necessary amount of fiber.
  3. Do not overdo it with sauces. Better, use home-cooked tomato sauces, light dressings made of balsamic vinegar, Asian sweet and sour sauces instead of fatty mayonnaise, 1000 islands, or ranch sauces which are too heavy and contain too much fats, salt, additives, and preservants.
  4. Decide on a source of protein. Choosing baked chicken, cooked tuna, any fatty fish baked or steamed, turkey breasts, or veal is more profitable than eating sandwiches with bacon crusts, lard, fatty grilled pork or fried chicken.

At last, we can do the job for you and offer you truly healthy sandwiches and their alternatives so as not to rack your brains about how to cook them. You are welcome to try our 95’s Chicken Sausage Breakfast Sandwich, or our Turkey Taco Wraps which provide you with a healthy amount of calories, balanced deliciousness, and guaranteed high-quality products.