When you’re pushed for time, a sandwich is the obvious quick and easy option, and if you choose carefully you can achieve a blend of protein and fibre that is likely to keep you going. Unfortunately, it’s not always easy to identify the best choice and it’s easy to fall victim to the highly refined bread, sugary and fatty sauces or mayonnaise and processed meats that seem to make up the majority of the commercial sandwiches available.
Many sandwiches tend to be pretty stingy on the protein, which means they are not terribly satisfying. This may explain why a sandwich and a packet of potato chips seems to be the standard lunch combo for so many people. Made up of over 50% starch, potato chips are a high-carb option so increase the likelihood of a mid-afternoon energy dip. That’s before you take into account the perils of deep-fried foods, which increase the risk of chronic disease.
IF YOU’VE ALREADY HAD a wheat- based breakfast such as cereal or toast, then a sandwich may not be the best option for you. High levels of wheat with every meal can lead to a sluggish digestion and symptoms of bloating and digestive discomfort, especially in times of stress when your gut is sensitive.
NUTRITION NUMBERS
per sandwich,
with malted white bread
→ PRAWN/SHRIMP MAYONNAISE
Calories: 305 » Protein: 15g
Carbohydrate: 36g » Sugars: 3g
Fibre: 3g » Total fat: 10g
Saturated fat: 2g
→ BLT
Calories: 449 » Protein: 21g
Carbohydrate: 45g » Sugars: 6g
Fibre: 4g » Total fat: 20g
Saturated fat: 4g
→ TUNA MAYONNAISE
Calories: 401 » Protein: 20g
Carbohydrate: 42g » Sugars: 4g
Fibre: 4g » Total fat: 15g
Saturated fat: 1.5g
→ CHICKEN SALAD
Calories: 414 » Protein: 25g
Carbohydrate: 43g » Sugars: 4g
Fibre: 5g » Total fat: 15g
Saturated fat: 2g
Being picky about the bread that you choose is a good place to start because the more you boost the fibre content of the sandwich, the more satisfying it will be. Opting for wholemeal bread doubles the fibre content and keeps you going for longer, supporting optimal digestion and providing you with energy-boosting B vitamins. Beware of reaching for a chunky baguette sandwich, as this will add roughly another 20% of starchy carbs compared to a standard-size sandwich.
Pay attention to the content of your sandwich to avoid common pitfalls. To minimize saturated fat, opt for lean protein such as chicken, turkey, egg, houmous or salmon rather than cheese, beef or bacon. Meat, fish and eggs are also rich in iron and vitamin B12, which are both essential for optimal energy levels. However, beware of sandwiches with too much mayonnaise, especially the ‘light’ versions. In general these contain double the amount of sugar and salt than standard versions to boost the flavour that has been lost with the removal of the fat.
THE RIGHT BITE
A wholemeal sandwich with lean protein and added salad, rather than just mayonnaise, will provide a much more satisfying option that will limit the potential damage to your waistline and keep you going throughout the afternoon. Aim for a generous portion of lean protein, such as chicken or tuna, with at least two salad vegetables and wholemeal bread to boost fibre levels.
WATCH OUT FOR TOASTED SANDWICHES AND MELTS – they tend to contain roughly four times the amount of saturated fat as a standard sandwich and fibre levels are minimal, as they rarely come with a wholemeal option and won’t contain added fibre in the form of salad.