subway sandwiches and diabetes

Eating at Subway With Diabetes 

Can you eat at Subway when you have diabetes? The answer is yes if you’re extra careful with your order.  While bread and processed meat aren’t ideal for controlling your blood sugar—Subway is one of the better fast food options for people with diabetes. There are plenty of satisfying sandwiches that can be tailored to fit any dietary needs or preference if you do your research beforehand. When it comes to selecting sandwiches, the key is to pick options that are lower in saturated fat, sodium and sugar, while still providing enough protein. 

The Best Subway Sandwiches For Diabetics 

When it comes to choosing your sandwich, your best route is to focus on customization. But there are a few classic sandwiches Subway offers that you can order to fit your dietary needs. The healthiest sandwich at Subway is the Veggie Delite. This sandwich has a whopping amount of nutrition packed into each bite, making it an ideal fast food breakfast choice for people with diabetes. The Veggie Delite sandwich comes loaded with vegetables including lettuce, tomatoes, cucumbers, green peppers, onions, and olives. Some other sandwich options include: 

  • Oven-roasted turkey
  • Rotisserie-style chicken
  • Veggie Delight 
  • Steak & cheese

How to Build Your Diabetic-friendly Subway Sandwich: a Step-by-step Guide

  • Bread: always choose toasty hearty multigrain 
  • Meat: oven-roasted turkey, rotisserie-style chicken, and grilled chicken
  • Cheese: skip
  • Vegetables: pack your sandwiches with vegetables for extra nutrition 
  • Condiments: red wine vinegar, olive oil, honey mustard, yellow mustard, buffalo sauce, creamy sriracha, sweet onion teriyaki are all great choices to add some flavor 

What to Not Order When Eating at Subway

  • Skip the cookies at Subway, they’re loaded with sugar and carbs. It’s important to stay clear from them and fill up on your meal before you’re tempted to reach out for one. 
  • Processed meat is not the best choice for managing diabetes—if possible, stick with rotisserie style chicken, grilled chicken, steak, or tuna. 
  • When choosing bread, stay away from white bread and always choose the hearty multigrain. 

What to Order Besides Sandwiches at Subway

If you’re open to enjoying something other than a sandwich, the No Bready Bowl™ is a great alternative. Some of the healthier choices are: the rotisserie-style chicken bowl, the buffalo chicken bowl (skip the ranch), the grilled chicken bowl, or the oven-roasted turkey bowl. You can also have a salad with protein (chicken, turkey, tuna) and low-fat dressing. 

What to Order for Breakfast at Subway if You Have Diabetes 

  • Egg and cheese on flatbread
  • Egg whites wrap on flatbread

Pro-tip: for balanced nutrition and a little crunch, add all your favorite veggies to your breakfast sandwich (we like lettuce, tomatoes, and green peppers). And add buffalo sauce for extra flavor. 

What to Order to Drink

When it comes to drinks, you’ll need to choose a beverage that is low in sugar and carbohydrates. Some options include:

  • Unsweetened iced tea or tea with sugar-free sweeteners
  • Diet soda or other sugar- beverages
  • Black coffee with sugar-free syrup 

Please note that sugar-free drinks may still contain artificial sweeteners that can affect blood sugar levels differently for different people. It’s always a good idea to check with a healthcare provider or dietitian to determine which drinks are best for your individual needs and health goals. 

It’s important to review nutrition information and ingredient lists on the restaurant’s website or ask your healthcare provider for assistance. Additionally, portion control and balancing the meal with non-starchy vegetables can help manage blood sugar levels.

If you’re looking for more guidance on what to eat with type 2 diabetes, contact CopilotIQ. We provide personalized nutrition plans, unlimited access to a personal nurse, and advanced remote monitoring.

Join the 1000’s of CopilotIQ members reversing their diabetes and blood pressure.