Archive for the tag - real food

Dear Subway: I Want Chicken In My Chicken Sandwich!

subway chicken fake

Caution: If you like eating Subway’s oven roasted chicken sandwich, you might not want to read this post! Don’t say I didn’t warn you…

Yesterday, I wrote a blog post about building a healthier sandwich – and mentioned that wheat bread isn’t the same thing as whole wheat bread. And that, according to its ingredients, Subway’s wheat bread is really just unhealthy white bread in disguise. It’s a deceptively unhealthy choice for health-conscious consumers.

But it doesn’t stop there.

When I’ve gone to Subway, I’ve ordered the oven roasted chicken sandwich. It seems like a smart choice.

But I was surprised to see the chicken breast patty listed on Subway’s ingredients page. After all, what’s in a chicken breast patty other than chicken? Maybe a little salt and pepper? It should be a pretty short list.

No such luck. According to Subway’s ingredients for their actual website, here’s what’s in their chicken breast patty:

Chicken breast with rib meat, water, seasoning (corn syrup solids, vinegar powder [maltodextrin, modified corn starch and tapioca
starch, dried vinegar], brown sugar, salt, dextrose, garlic powder, onion powder, chicken type flavor [hydrolyzed corn gluten, autolyzed yeast extract, thiamine hydrochloride, disodium inosinate and disodium guanylate]), sodium phosphates.

That’s nearly 20 ingredients. In a chicken breast patty. Excuse me while I vomit.

It’s bizarre that the second ingredient is water. And that the there are three different types of sugar in the patty including corn syrup solids, brown sugar and dextrose. Also, why does a chicken sandwich need “chicken type” flavor? Clearly it’s because this chicken sandwich is packed with non-chicken filler. Autolyzed yeast extract, by the way, is an inexpensive substitute for MSG.

While the nutrition information for Subway’s oven roasted chicken is fairly healthy, it doesn’t tell the full story. For those of us that (at least try, most of the time) to honor our bodies with whole, real foods, this oven roasted chicken patty dosen’t make the cut.

I’m happy to say that I’ve had my last Subway sandwich. My body deserves better.

Tips to Avoid Processed Foods.

processed-foodOnce upon a time, human beings ate whole, real food. But as the world evolved and progressed, our eating habits regressed – and the desire for real food was replaced with the desire for packaged convenience. The problem is, many processed foods are high in the things we need to consume less of – like added sugar, sodium and unhealthy fats.

Truth be told, I don’t like the idea of “avoiding” unhealthy foods. If we try to avoid or resist something, we’re still giving it our energy, time and thought. Instead, I think it’s better to replace those habits that aren’t serving us with habits that do.

Instead of avoiding processed foods, let’s discover the joys of real food.

And here are a few tips to do just that.

  1. Spend more time on the perimeter of the supermarket. That’s where you’ll find real food like turkey, chicken, fish, vegetables, fruit and more. The more shopping you do in this area, the more likely you are to include whole foods in your menu.
  2. Read the ingredients. A good indicator of processing is the ingredients list. As a general rule, fewer ingredients are better. And if the ingredients are something that would be found in your grandmother’s pantry, it’s a great sign. Be especially leery of added sugars which are often disguised with clever names like dextrose, high fructose corn syrup, glucose, maltose, etc.
  3. Buy more foods that aren’t in bags or boxes. It goes without saying that packaged foods are more likely to be highly processed. If you can pick up an actual food product without a layer of packaging between you – like a head of lettuce or a cantaloupe – you know you’re on the right track.
  4. Eliminate foods with marketing gimmicks. You won’t see labeling like “just add water!” or “reduced fat” on a bunch of carrots. If the packaging sounds like an infomercial, it’s likely a highly processed food product.

As a closing thought, I’d like to bust the myth that processed foods are more convenient. If you’re hungry and want convenience, grab an apple. What’s easier than that? Done.