Salads may not always be a better food choice than sandwiches, say nutritionists.
Many Americans, when seeking healthy options, instinctively clutch onto salads as their go-to choice, often believing it to be superior to a sandwich.
Yet, that perception might not hold true, according to food experts.
Vanessa Imus, MS, RDN, of Integrated Nutrition for Weight Loss in Bothell, Washington, points out, “When people are asked whether a sandwich or a salad is healthier, they almost always lean toward salad.”
“But the reality is more nuanced. Both can be healthy or unhealthy, depending on what’s inside,” she explains.
In the ongoing debate between salads and sandwiches, nutrition experts reveal surprising insights. (iStock)
“Steer clear of sandwiches filled with high-fat processed meats and rich, creamy sauces,” Imus advises.
This article will unravel the reasons why salads aren’t always the healthiest option and how sandwiches can surprise you — all while making informed choices for a balanced diet.
Carbohydrates: The Hidden Fear
An underlying reason many Americans opt for salads over sandwiches stems from a desire to avoid carbohydrates.
A well-constructed sandwich featuring whole-grain bread, lean turkey or chicken, complemented by an array of vegetables, can be a nourishing option that sustains energy and satiety. (iStock)
“While larger carbs can contribute to weight issues if overindulged, it’s crucial to remember that not all carbs are bad,” Imus clarifies.
Whole grains, for instance, offer nutrient-dense carbohydrates that can enrich your diet.
Perceptions of Salads
A salad bursting with leafy greens, vibrant vegetables, lean proteins, and a drizzle of light vinaigrette can feel like the ultimate healthy choice.
However, if the salad becomes overwhelmed with fried proteins, crunchy toppings, and thick, high-fat dressings, it loses its healthy halo.
This leads us to reconsider how a sandwich can sometimes emerge as the wiser choice.
Finding Nutritional Balance
A carefully prepared sandwich can strike an impressive balance of protein, healthy fats, and complex carbohydrates, as noted by nutritionist Kuhlmann.
Due to a blend of textures and flavors, sandwiches can offer a more satisfying meal, potentially curbing the urge to overindulge later on. (iStock)
A good example would be a sandwich built with whole-grain bread, lean turkey, and a colorful mix of vegetables, providing a fulfilling meal.
Portion Control Matters
Salads, especially those served in restaurants, can often be deceivingly voluminous.
What begins as a wholesome mix of greens could quickly evolve into a calorie-heavy creation once rich dressings, cheese, croutons, and other toppings are added.
Conversely, sandwiches typically come with clearer portion sizes, aiding in calorie management.
The dynamic mix of textures and flavors in sandwiches can also lead to a more satisfying experience, thereby reducing the need to snack later, explains Kuhlmann.
Crafting a healthy sandwich requires thoughtful ingredient selection and the navigation of potential calorie pitfalls.
According to her, “A combination of protein, fiber-rich whole grains, and healthy fats can keep you feeling fuller longer, unlike a salad lacking in these nutrients.”
Tips for Crafting Healthy Sandwiches
Choosing the right ingredients is vital for making a healthy sandwich while avoiding hidden calorie traps. Here are some expert suggestions.
Whole-grain or whole-wheat bread alternatives are packed with fiber and nutrients compared to their white counterparts. (iStock)
Opt for lean sources of protein like grilled chicken, turkey, tuna, or plant-based choices such as hummus or roasted veggies.
Choose mustard, hummus, avocado, or a small spread of light mayonnaise over heavier toppings.
Load your sandwich with an assortment of vegetables like lettuce, spinach, tomatoes, cucumbers, peppers, and sprouts to enhance both fiber and nutrient content, suggests Kuhlmann.
Avoid high-calorie extras, including an extravagant amount of cheese, bacon, or creamy dressings.
Despite the initial impulse to choose salad for health, many Americans are unaware of the hidden complications. (iStock)
Imus provides an exemplary sandwich idea that is nutritionally sound.
Hello Nutritious Sandwich
(Under 500 calories)
Key Ingredients
Bread: 2 slices of whole-grain or whole-wheat bread (approximately 160 calories)
Protein: 3 oz. of lean turkey breast (about 90 calories)
Healthy fat: 1/4 of an avocado, mashed (about 60 calories)
A quarter of an avocado can deliver a beneficial dose of healthy fat. (iStock)
Vegetables: 2 slices of tomato (approximately 5 calories), 1/4 cup of shredded lettuce (about 2 calories), 1/4 cup of sliced cucumber (around 4 calories), 1/4 cup of sliced bell peppers (about 10 calories), and a thin slice of red onion (about 5 calories).
Condiments: 1 teaspoon mustard (about 3 calories), and 1 teaspoon of hummus (around 25 calories).
This megastar sandwich serves well with a side of fresh fruit or a gentle salad, keeping the entire meal under 500 calories.
This assembly does not just stay under the suggested calorie limit; it also offers a diverse selection of macronutrients to maintain fullness and satisfaction.
Dining Out Wisely
Whether in a restaurant or a café setting, both salads and sandwiches can be smart selections if approached thoughtfully. Here are some insights to guide choices.
Seek salads adorned with a rich variety of vegetables, lean proteins, and light dressings.
Most people might instinctively choose salad as the healthier option compared to sandwiches. (Sina Schuldt/picture alliance via Getty Images)
Avoid salads dominated by pasta, potato, or excessive dressings and fried toppings, Kuhlmann recommends.
Choose whole-grain bread and request lean protein options when going for a sandwich.
Asking for higher-calorie condiments on the side and resisting additional toppings like cheese or bacon can be beneficial.
Opting for a side salad instead of French fries can help balance the meal’s nutritional profile.
Conscious choices at home or when dining out can promote a balanced, healthy lifestyle. (iStock)
The Fine Line
The ongoing discussion surrounding healthful eating often has less to do with the choice between salad and sandwich and more to do with the specifics.
“The focus should be on ingredient selection, portion control, and preparation methods to reach the healthiest decision,” Kuhlmann suggests.
Thinking back to the perennial salad versus sandwich debate, it’s clear that one’s health journey can often be shrouded in layers of assumptions. It’s almost poetic, how we can think we know what’s best, only to discover the nuances that change the narrative. With a bit of reflection and a deeper understanding, one can navigate the intricate maze of nutrition.
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