Subway was sued for allegedly mislabeling its tuna as tuna. The New York Times tried to get to the bottom of the mystery.
"No amplifiable tuna DNA was present in the sample," a commercial lab wrote in its results. "Therefore, we cannot identify the species."The country's biggest sandwich chain called the lawsuit meritless and maintains it buys only skipjack and yellowfin tuna from fisheries with stocks that aren't overfished.
Subway has had its share of nutrition-based public relations ups and downs, including a recent lawsuit claiming that the chain's tuna isn't actually tuna, which Subway denies. Tuna aside, you may be wondering if Subway is a healthy option overall. I've certainly had clients tell me they believe it's a better option compared to fried fast food. Here are my thoughts as a nutritionist, including what to order if you're health-conscious and Subway is one of your go-to spots. © Provided by Health.com Getty Images © Getty Images Like with any restaurant chain, take time to review the ingredients.
Check the ingredients
Beyond calories, macros, and terms like whole grain, the most important factor that determines healthfulness, in my opinion, is ingredients. Subway does offer a downloadable PDF that lists ingredients for its breads, proteins, veggies, condiments, and other items, including pizzas, cookies, and soups.
Subway is closing half its restaurants early on July 12 to overhaul the menu and will give away one million free sandwiches the next day
Subway is overhauling its menu with new ingredients and sandwiches and will give away one million Turkey Cali Fresh subs on July 13.The sandwich chain will close more than 10,000 US restaurants, about half of all locations, at 6 pm on July 12 to prepare for the menu overhaul on July 13.
Here's an example of why checking the ingredients can matter: Subway's grilled chicken isn't simply cooked chicken breast. Its ingredients include boneless skinless chicken breast with rib meat, soy protein concentrate, modified potato starch, sodium phosphate, potassium chloride, maltodextrin, dextrose, caramelized sugar, and other ingredients. When I look at ingredient lists like these with clients, they'll often tell me, "Oh, I assumed it was just fresh chicken breast," like the type you'd be in your grocery store's meat aisle. But that might not be the case. So just take a look for yourself to see if the ingredients for the item you're interested in are as simple as you might think.
Apart from using ingredient info to try to select items with simple, recognizable contents, you can also easily identify allergens or sensitivity triggers you may need to avoid, including soy, wheat, dairy, and sulfites. The chain also provides separate allergen-specific info.
Subway Launched An Entire Website To Prove Their Tuna Is Real Once And For All
Read it for yourself.
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Load up on veggies
Two pros of Subway include the ability to customize your order and the availability of fresh veggies, including spinach, tomatoes, red onions, green peppers, and cucumbers. The best way to build the most veggies into your meal is to order a salad or one of the chain's new protein bowls. While there are several options with pre-selected ingredients, you can also build your own. Subway even offers a nutrition calculator, which allows you to see how some additions or omissions impact the meal's nutrition facts (unfortunately, other pre-set items can't be altered in the tool). To do your calculations, all you need to do is click on the item you want on the site's nutrition profile page and then click on "nutrition calculator."
Gallery: The 24 Best Foods to Help With Constipation So You Can Finally Poop Again (Health.com)
Is Subway Healthy? Here's What You Should Know, According to a Nutritionist
Like with any restaurant chain, take time to review the ingredients. Check the ingredients Beyond calories, macros, and terms like whole grain, the most important factor that determines healthfulness, in my opinion, is ingredients. Subway does offer a downloadable PDF that lists ingredients for its breads, proteins, veggies, condiments, and other items, including pizzas, cookies, and soups. Here's an example of why checking the ingredients can matter: Subway's grilled chicken isn't simply cooked chicken breast.
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You're welcome in advance.
Constipation isn't the most glamorous of topics—but having it sure isn't fun. For one, it's extremely common, with about 16 out of 100 US adults having symptoms of constipation, according to the National Institute of Diabetes and Digestive and Kidney Diseases.
Each of us has different bathroom habits, but most experts say that fewer than three bowel movements per week could indicate a problem. And although constipation can be caused by medical conditions (hypothyroidism, inflammatory bowel disease), medications (painkillers, antidepressants), and other factors that may be out of your control, for most of us, it's caused by what we're eating—or, rather, not eating, Elizabeth Blaney, MD, gastroenterologist and assistant professor of medicine at the Washington University School of Medicine in St. Louis, tells Health.
Are Bagels Healthy? Here's What You Need to Know, According to a Nutritionist
The healthfulness of a bagel goes beyond its carb content. Here's the lowdown on bagel nutrition, better-for-you options, and balanced ways to eat the breakfast favorite. © Provided by Health Getty Images © Getty Images The healthfulness of a bagel Bagel nutrition Bagels come in many sizes. According the US Department of Agriculture, one medium plain bagel (3.5 – 4 inches in diameter) made from enriched wheat flour contains 277 calories, 1.39 grams of fat, 55 grams of carbohydrate with 1.68 grams as fiber, and 11.1 grams of protein.
Fiber is crucial to healthy digestion. But while experts recommend adults get as least 25 grams of fiber a day, the average American gets just 15 grams of it a day. Most of us don't drink enough water, either, which also contributes to constipation. Get things moving again with the following 24 foods.
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Prunes—or if you prefer a tastier sounding name, dried plums—might have been the first food you thought of. There's a reason they're famous when it comes to digestion. For one, they're rich in fiber. The nutrient is what increases the bulk of your stool so it can move along on its merry way. One prune has about 1 gram of fiber. "That's a pretty concentrated amount," says Dr. Blaney. They also have fructans and sorbitol, fermentable sugars that can have a laxative effect, she adds.
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One downside to some fruits is that they contain a lot of fructose—aka, fruit sugar—that can cause gas. That's why Dr. Blaney suggests high-fiber, lower-sugar fruits that don't bring on the bloated tummy, like kiwi. One cup of kiwi offers 5 grams of fiber; plus, you'll get other good-for-you nutrients, like more than double your daily vitamin C quota.
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Want to know all the reasons to fork into a fillet of salmon tonight? Read on for the many health and nutrition benefits. The post Is Salmon Healthy? 5 Benefits You Should Know About appeared first on The Healthy.
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Along with fiber and getting regular exercise, drinking enough water is the most important factor in relieving constipation. H2O is critical to help stool move easily through the colon. "The colon's main job is to reabsorb water. If you're a bit dehydrated, your stool will be harder and more difficult to pass," says Dr. Blaney. Drink 8 to 10 glasses of water a day, recommends Dr. Sam, and fill up on foods with a high water content.
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Just a tablespoon of ground flaxseeds packs in 2 grams of fiber. That may sound like a little, but the beauty of flaxseeds is that they're so easy to throw into everyday eats for a fiber punch. Add a scoop to smoothies, oatmeal, or atop a salad. Note: don't eat flaxseeds whole. Your body can't digest them, which means they'll pass through you without giving you any nutrients. Buy them pre-ground, or throw them in a coffee or spice grinder to get the benefit.
California judge throws out a lawsuit against Subway, which accused the chain of using fake tuna in its sandwiches
Judge Jon S. Tigar dismissed a lawsuit against Subway over its tuna sandwiches because the plaintiffs failed to meet the legal standards to sue.Judge Jon S. Tigar, of the U.S. District Court for the Northern District of California, said he read the complaint and struggled to find any reliance claims, Bloomberg reported.
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Dr. Sam favors the fruit because one large orange offers 4 grams of fiber for just 86 calories. Bonus, citrus fruits contain a flavonol called naringenin, which researchers found could work like a laxative to help treat constipation. While they conducted their study on animals, the researchers’ findings do suggest that naringenin could be an effective treatment for humans with constipation.
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Oatmeal offers up the best of both fiber worlds: a half-cup of dry oats contains 2 grams of insoluble and 2 grams of soluble fiber. Insoluble fiber adds bulk to stool and helps food pass more quickly through the stomach and intestines, while soluble fiber dissolves in water and forms a gel-like material. Together, the two types of fiber work together to bulk up stool, soften it, and make it easier to pass.
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Eating a bowl of rice may make your gut happy. In one older study, people who ate the highest intake of rice had 41% lower odds of suffering from constipation. The researchers didn't examine exactly why, but rice's fiber may play a role, or it may be that people who ate rice naturally had healthier diets. Since it may be the fiber, go for brown rice—it offers 4 grams per cup compared to 1 in white. A 2020 study seems to support this. Among young women with constipation, those who followed a brown rice-based or wheat-based diet for four weeks “improved bowel function by significantly decreasing colonic transit time and increasing the number of bowel movements” compared with those who followed a white rice-based diet in that same timeframe.
You Need To See The Iconic Wedding Pictures This Couple Took At Subway
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Not only does 1 cup of cooked spinach pack 4 grams of fiber, but it's also an excellent source of magnesium. The mineral helps the colon contract and also "helps draw water in to flush things through," says Dr. Blaney. In fact, in some cases, she'll give patients a laxative with magnesium in it. Before you go that route though, it couldn't hurt to add more magnesium-rich foods into your diet first.
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Beans contain resistant starch, a fiber-like starch that helps improve transit time in the colon, acts as a mild laxative, and helps balance the bacteria in your GI tract. Yes, upping your intake of beans may provoke gas and bloating. "Increase your intake of fiber-rich foods gradually. You may feel worse before you get better," says Dr. Blaney. Eating cooled beans, like in a salad, may increase the resistant starch.
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If traditional beans are too tough on your stomach, you can try green beans, says Dr. Blaney. Though they're very different from traditional beans (they're much lower in protein and carbs), they still contain 4 grams of fiber per 1-cup serving, making them a good constipation fighter. Better yet, they contain fewer fermentable sugars, so they likely won't come with the gassy side effect of regular beans.
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Many yogurts contain live active bacterial cultures, or probiotics, that replenish the good bacteria in your gut. That can help with the entire health of your GI system. In fact, in one 2014 meta-analysis published in the American Journal of Clinical Nutrition, probiotics helped increase the number of bowel movements by 1.3 per week, and—sorry for the image—improved consistency, too, making things more comfortable when you go.
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If you've ever had constipation, you've probably tried to get things moving again by having a cup of java. Experts believe that coffee stimulates muscle contractions in the colon, which then helps you go to the bathroom. (Coffee has many other health benefits, too: it improves circulation, your memory, makes your workouts more effective, and is full of antioxidants.) To stimulate movement in your colon, coffee may help, so when you get up in the morning, have a cup, recommends Dr. Sam.
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Dr. Bechtold also recommends apples as a constipation-fighting fruit because they boast all the same gut benefits as their pear cousins. Fiber and fructose? It’s a one-two punch for relief. (FYI, if you leave the skin on your apple, a one-cup serving will net you 3 grams of fiber vs 1.4 grams with the skin off.)
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Or, really, any cruciferous vegetable, which Dr. Bechtold says contain high levels of fiber (more than enough to make you poop). Be warned: just like beans, eating a bowl of broccoli—or cauliflower—may also make you gassy, so go slow at first if you’re not used to the roughage.
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Whole wheat bread
The fiber found in wheat bread might be just what the doctor ordered for your constipation (same goes for bran, which can be added to oatmeal, smoothies, or granola). Just don’t overdo it: “You have to be careful because [the fiber in wheat and bran] can be bloating, since some kinds of bacteria in the colon eat fiber and that causes gas,” says Dr. Bechtold.
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Cucumbers get a bad rap for being little more than a boring salad topping, but in addition to a bunch of health benefits, they contain one very important constipation-fighting ingredient: water. According to the US Department of Agriculture (USDA), cucumbers are 95% water, making them the food with the highest water content—and one of the best foods to help with constipation.
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Sure, breakfast technically isn't a food, but Dr. Sam suggests eating a morning meal to speed things up down there. "Your body's contractions of the colon work at its highest level in the morning. That's when your body is designed to poop!" she says. Eating a breakfast filled with higher fiber foods will prompt your natural urge to go.
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Kimchi is a Korean favorite usually made with cabbage, radish, or onion, along with lots of spices. Typically, the main ingredient is cabbage, which promotes the growth of healthy bacteria in the colon.
And cabbage is a type of fiber that's not digested, so it helps eliminate waste, keeping bowel movements regular, Jessica Anderson, RD, previously told Health. Sauerkraut is good for the same reasons.
Something to keep in mind: This dish can be spicy, so it might not be the best option if you've found that spicy foods trigger digestive problems for you.
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Lean meat and fish
If you're feeling constipated and are going to eat meat, consider going for chicken, fish, or another lean meat—they'll go down a lot easier than red meats.
"Red meats tend to be fattier," Anderson previously told Health. "Your body can handle lean meats and fish and chicken a whole lot better than prime rib."
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Artichokes are a top source of fiber, according to Cynthia Sass, RD, Health’s contributing nutrition editor. In fact, one whole, cooked artichoke packs nearly 7 grams of fiber, about a third of the daily minimum target, according to the USDA. That means it can play a role in supporting healthy digestion.
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“The green artichokes you see at the market are called globe artichokes; they are completely
unrelated to Jerusalem artichokes,” as Sass previously reported. “Jerusalem artichokes—which aren't green—are related to sunflowers and are sometimes referred to as sunchokes. These tubers, which look like a cross between white potatoes and ginger root, can be eaten raw or cooked. They're a top source of inulin, a prebiotic with multiple benefits.”
As Sass pointed out, “prebiotics feed beneficial bacteria in the gut linked to digestive health.”
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Bowls and salads are also a smart way to skirt surplus carbs. A full footlong roll can pack as much as 75 grams of carb—about the amount in five standard slices of bread. If you need more carbs than a bowl provides, opt for a squeeze pouch of Musselman's unsweetened applesauce as a side item, which is made from just apples and vitamin C and provides 12 grams of carb with no added sugar.
Subway only offers one non-animal protein option—a veggie patty made from veggies and soy. Even if you're not plant-based, consider trying it if you can tolerate soy. After all, a 2020 study that looked at data from more than 400,000 US men and women over a 16-year period did show that a higher intake of plant protein was associated with a lower risk of death from all causes.
If you do eat meat (and have no problems with soy), then first consider trying the rotisserie style chicken, made from chicken, water, and 2% or less additional ingredients, including salt, soybean oil, dextrose, and seasonings.
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A scan of the ingredient PDF shows that the only ingredients in Subway's smashed avocado are Hass avocados and sea salt. Add it to any order to up your meal's content of anti-inflammatory fat, fiber, antioxidants, and key vitamins and minerals, including potassium, which helps regulate blood pressure and is needed for heart, muscle, and nerve function. Regular avocado consumption has also been linked to healthy weight management, including lower odds of becoming overweight or obese as an adult.
Stick with H2O
Make water your beverage of choice to avoid excess amounts of added sugar or artificial sweeteners. A 16-ounce fountain soda without ice can pack over 30 grams of sugar, over 7 teaspoons worth. That's more than the maximum daily advised limit for added sugar based on guidelines from the American Heart Association.
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As a convenient option, Subway may be a better-for-you choice compared to fried foods, but nutrition goes beyond the cooking method and includes ingredients, processing, and nutrients. If you're health-focused, take the time to review any chain's ingredients, including those of Subway, especially if you eat there frequently. Opt for fresh, minimally processed foods as often as possible, and go for items with straightforward ingredients and few additives, including added sugar.
Cynthia Sass, MPH, RD, is Health's contributing nutrition editor, a New York Times best-selling author, and a private practice performance nutritionist who has consulted for five professional sports teams.
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You Need To See The Iconic Wedding Pictures This Couple Took At Subway .
Eat fresh and find love!