When it comes to healthy eating options, many Americans instinctively turn to salads, thinking they’re a better choice than a sandwich.
Food experts say that may not be the case.
“When asked whether a sandwich or a salad is healthier, most people will undoubtedly answer the salad,” says Vanessa Imus, MS, RDN, a food expert at the Center for Integrative Nutrition and Weight Loss in Bothell, Washington.
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“Actually, both can be healthy or unhealthy, depending on the ingredients,” she said.
“You want to make sure your sandwich contains vegetables, high-fiber bread, healthy fats and high-fiber whole-grain bread,” Imus told Fox News Digital.
Food and nutrition experts say salads may not always be a better choice than sandwiches and reveal why. (iStock)
“Try to avoid sandwiches that contain high-fat processed meats and excess cheese or heavy cream sauces.”
Here’s a closer look at why salads aren’t always the better choice, how sandwiches are sometimes healthier, and how to make smart choices for a balanced diet.
The Carbohydrate Conundrum: Why It’s Not All Bad
One of the main reasons people prefer salads over sandwiches is to avoid carbs.
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“Carbs have gotten a bad rap in many fad diets, leading people to believe that avoiding bread and sandwiches is essential to a healthy diet,” says Nikki Kuhlmann, RDN, LDN, a registered dietitian at Anne Till Nutrition Group in Raleigh, North Carolina. It’s important.
“Sandwiches that include whole-wheat bread, lean protein like turkey or chicken breast, and plenty of vegetables provide a nutrient-dense meal that will keep you full and energized.” (iStock)
“While some larger carbohydrates do contribute to weight gain and other health problems when consumed in excess, not all carbohydrates are created equal.”
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Whole grains, for example, are a healthy source of carbohydrates and provide essential nutrients, she clarified.
When a sandwich is healthier than a salad
A salad made with leafy green lettuce, colorful vegetables, lean protein, and a low-calorie vinaigrette is a meal that’s hard to beat.
But if your salad is filled with fried protein, covered in crunchy add-ons, and drowned in a high-fat, creamy dressing, it’s not as healthy as you think.
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Here’s how sandwiches can become a better choice.
Aiming for nutritional balance
Kuhlman points out that a well-made sandwich can provide a balanced combination of protein, healthy fats and complex carbohydrates.
A food expert says sandwiches are more satisfying because of the combination of texture and taste, which can prevent overeating later. (iStock)
“For example, a sandwich that contains whole-wheat bread, lean protein like turkey or chicken breast, and plenty of vegetables can provide a nutritious meal that will keep you full and energized,” she says.
Pay attention to portion sizes
Salads, especially those in restaurants, can be confusingly large.
“What starts out as a base of healthy greens and adds creamy dressings, cheese, croutons and other high-calorie toppings can quickly turn into a calorie-packed meal,” she says.
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“Sandwiches, on the other hand, often have more defined portion sizes, which can help control calorie intake.”
Additionally, the sandwich can be more satisfying due to the combination of texture and taste, which can prevent overeating later, Kuhlman explains.
Making a healthy sandwich involves choosing the right ingredients and avoiding calorie traps.
“The combination of protein, whole grain fiber and healthy fats can help keep you fuller longer than a low-protein, low-fat salad,” she says.
How to make healthy sandwiches
Making a healthy sandwich involves choosing the right ingredients and avoiding calorie traps. Here are some tips.
bread. Choose whole wheat bread or whole wheat bread. Kuhlman told Fox News Digital that these options are higher in fiber and nutrients than white bread.
Whole wheat or whole wheat bread is higher in fiber and nutrients than white bread. (iStock)
protein. Choose lean protein, such as grilled chicken breast, turkey, or tuna, or plant-based protein, such as hummus or roasted vegetables, she says.
condiment. Choose mustard, hummus, avocado, or a light spread of mayonnaise instead of heavy, high-fat options.
vegetable. Kuhlman recommends eating more vegetables like lettuce, spinach, tomatoes, cucumbers, bell peppers and bean sprouts to add fiber and nutrients.
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Items to skip. “Avoid high-calorie add-ins like excess cheese, bacon, or heavy creamy sauces,” says Kuhlman.
When it comes to healthy eating options, many Americans instinctively turn to salads, thinking they’re a better choice than a sandwich. (iStock)
She curated an example of a superstar sandwich creation.
Healthy Turkey and Avocado Sandwich Recipe
(under 500 calories)
raw material
Bread: 2 slices whole wheat or whole wheat bread (about 160 calories)
Protein: 3 oz. Lean turkey breast (about 90 calories)
Healthy fat: 1/4 avocado, mashed (about 60 calories)
Half an avocado shown. A quarter of an avocado provides plenty of healthy fats. (iStock)
Vegetables: 2 slices of tomatoes (about 5 calories), 1/4 cup of shredded lettuce (about 2 calories), 1/4 cup of cucumber slices (about 4 calories), 1/4 cup of green pepper slices (about 10 calories), red onion 1 slice (about 5 calories)
Seasonings: 1 teaspoon mustard (about 3 calories), 1 teaspoon hummus (about 25 calories)
If desired, serve with fresh fruit or a small salad to keep the overall meal under 500 calories.
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Not only does this sandwich keep you under 500 calories, it also provides a host of nutrients and a balanced combination of vitamins and minerals to keep you full and satisfied.
Choose wisely at restaurants: salad or sandwich
When dining out, salads and sandwiches are both great options if you know what to look for. Here are some tips.
Restaurant salad. Choose salads with a variety of vegetables, lean protein, and light dressings.
“When asked which is healthier, a sandwich or a salad, most people will undoubtedly answer the salad.” (Sina Schulte/Picture Alliance via Getty Images)
Avoid salads that are mostly pasta, potatoes, or heavy on dressings and fried ingredients, Kuhlman says.
Restaurant sandwiches. Choose whole wheat bread and ask for lean protein options.
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“Ask for any high-calorie condiments on the side, and avoid adding extra cheese or bacon,” says Kuhlman.
“Adding a salad instead of chips can also balance out the meal.”
“Whether you’re eating at home or out, smart decisions will help you maintain a balanced and nutritious diet.” yes. (iStock)
it’s about the details
In the pursuit of healthy eating, the salad vs. sandwich debate often comes down to the details.
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“The key is to focus on ingredients, portion sizes and preparation methods to ensure you’re making the healthiest choice,” says Kuhlman.
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“Whether you’re eating at home or out, smart decisions will help you maintain a balanced and nutritious diet.”
