The Importance of Reading Sandwich Ingredient Labels for Your Health

The Importance of Reading Sandwich Label Ingredients

When grabbing a quick sandwich for lunch, most people don't think twice about checking the label for ingredients. However, taking a few seconds to scan the label can help you make healthier choices and avoid toxic or unsuitable ingredients.

Watch Out for Harmful Preservatives and Additives

Many pre-packaged sandwiches and lunchmeats contain preservatives like nitrites and nitrates. While these help prevent spoilage and bacterial growth, high intake is linked to increased risk of cancer and other health issues. Labels that list additives like MSG, artificial colors, flavors, and sweeteners should also raise a red flag.

Making sandwiches at home gives you full control over the quality of ingredients. But for grab-and-go convenience, check labels and choose brands that use natural preservatives like celery powder instead of sodium nitrite.

Mind Your Sodium Intake

Sandwiches and lunchmeats are often extremely high in sodium. The daily recommended limit is 2,300 mg, but just one sandwich can contain half that amount. High sodium intake leads to higher blood pressure, increasing stroke and heart disease risk.

To cut back, choose low-sodium alternatives when possible. When grabbing subs, request no added salt and sauces like mustard, mayo, and oil & vinegar instead of salt-heavy options like ranch. Also stick to just one slice of cheese and meat.

Look Out for Allergens Like Gluten and Dairy

Many people have sensitivities or allergies to common sandwich ingredients like wheat, dairy, eggs, and soy. Symptoms include digestive issues, headaches, fatigue, skin irritation, and more.

Carefully read all ingredients on labels before purchasing store-bought sandwiches. Watch out for dangerous allergens hidden in breads, meats, condiments, and spreads. Identifying these ingredients can help you avoid uncomfortable symptoms.

Understand the Difference Between Processed and Natural Meats

There's a big health difference between packaged lunchmeats and freshly sliced deli products. Pre-packed meats often contain antibiotics, hormones, and additives while deli products are more likely to just contain meat, salt, and spices.

When possible, choose Boar's Head, Dietz & Watson, and other high-end brands that avoid mysterious ingredients. Or pick up some roasted chicken, turkey, or roast beef from the deli counter for easy homemade sandwiches.

How To Make Healthier Sandwich Choices

Armed with the right knowledge, you can enjoy sandwiches for lunch while still supporting your health. Follow these tips to make great choices.

Load Up On Veggies

Counterbalance meat and cheese with plenty of veggie fixings. Lettuce, tomatoes, onions, peppers, cucumbers, and sprouts all boost nutrition without adding many calories. Go for spinach, kale or mixed greens rather than less nutritious iceberg lettuce.

Veggies also help limit intake of processed meats. For example, choose a few slices of roast beef with lots of lettuce, tomato, onion and mustard rather than a towering stack of pastrami.

Opt for Whole Grain Breads

Swap white rolls and subs for 100% whole grain breads that offer more protein, fiber and nutrients. Look for terms like "100% whole wheat" or check for whole grains in the first few ingredients.

Brands like Ezekial offer sprouted whole grain breads for extra nutrition, or choose gluten-free whole grains like Udi's. Just double check all ingredients if you have allergies or follow a strict diet.

Pair With Healthy Chips and Drink Options

Chips, soda, sugary juices and other popular sides can sabotage an otherwise healthy sandwich. Instead, opt for baked chips, sparkling water, flavored seltzer or unsweetened ice tea.

Or skip the chips and pack whole fruit, carrots sticks, celery sticks, yogurt, cottage cheese or hard boiled eggs for added protein and nutrients.

Try Alternative Sandwich Recipes

Think outside traditional deli meats - get creative with healthy plant-based proteins like chickpeas, lentils and beans. Or use roasted veggies, eggs, tuna and chicken. Check social media and healthy food blogs for tons of alternative sandwich ideas.

Preparing your own sandwich fillings instead of buying pre-packaged also gives you control over ingredients. Roast your own chicken breast, cook flavorful beans or chickpeas, or whip up veggie bean burgers to enjoy between slices of whole grain goodness.

Following basic sandwich label reading tips and adjusting your typical favorites can still allow you to enjoy these convenient grab-and-go options. Just become a more mindful Health Detective so you can feel good about what you’re fueling your body with.

FAQs

Why is it important to read sandwich labels?

Reading labels allows you to identify harmful ingredients like preservatives, sodium, and allergens that could negatively impact your health. You can use the information to make healthier sandwich choices.

What should I look out for on labels?

Watch out for nitrites, MSG, artificial ingredients, high sodium, allergens like wheat or dairy, and processed meats. Choose sandwiches with natural preservatives, low sodium, whole grain breads, and freshly sliced deli meats.

How can sandwiches be unhealthy?

The bread, deli meats, sauces, and sides that come with sandwiches can be packed with preservatives, sodium, sugar, unhealthy fats, and processed ingredients. Just one sandwich could contain multiple unhealthy components.

What are some healthy sandwich alternatives?

Some healthy options include sandwiches made with whole grain sprouted bread, plenty of veggies, roasted chicken or homemade bean burgers instead of deli meat, mustard instead of mayo, baked chips, and unsweetened drinks.