Editors note: This popular story from the Daily Briefings archives was republished on June 9, 2023.
Americans eat a lot of sandwiches, which can often be loaded with sodium, saturated fats, added sugars, and preservatives. But experts say there are changes you can make to your sandwiches to improve your health, Andrea Petersen reports for the Wall Street Journal.
Turkey sandwiches are a staple lunch food for many people. They seem like a nutritious choice, filled with lean protein, veggies, and wholesome bread. But are turkey sandwiches really as healthy as they seem? In this article, we’ll take a detailed look at the pros and cons of turkey sandwiches and help you determine if they deserve a place in your regular diet.
A Nutritional Profile of Turkey Sandwiches
To understand if turkey sandwiches are healthy let’s start by looking at their basic nutritional components
Turkey: The star ingredient of the sandwich provides protein. A 3-ounce serving of roasted turkey breast has around 25 grams of protein, as well as vitamins and minerals like selenium, niacin, vitamin B6 and phosphorus.
Bread Acts as the base of the sandwich Whole wheat or multi-grain bread offers more nutrients and fiber compared to white bread One slice typically provides 1-3 grams of fiber.
Vegetables: Lettuce, tomatoes, onions etc. add vitamins, minerals and fiber with minimal calories.
Cheese Adding cheese boosts calcium and protein but also saturated fat and calories One slice of cheddar can have 90-110 calories
Condiments: Mayonnaise, mustard, dressings add flavor but increase fat, sodium and calories.
Fruits: Cranberries, apples, pears make tasty additions while providing vitamins.
So in the right portions, with whole food ingredients, a turkey sandwich can deliver a nutritious punch. But that’s not the whole story…
Potential Concerns with Turkey Sandwiches
While turkey sandwiches can be healthy, there are some potential downsides to watch out for:
Processed Turkey: Deli meat contains preservatives like sodium nitrite. High intake may increase cancer risk.
Refined Carbs: White bread spikes blood sugar fast. Whole grains are a better choice.
High Sodium: From deli meat, cheese and condiments. Excess sodium raises blood pressure.
Saturated Fat: Especially from full-fat cheese and mayonnaise-based spreads. Can raise cholesterol.
Added Sugars: Found in flavored yogurts, cranberry sauce, dressings and some breads. Linked to obesity.
Portion Size: Overstuffed sandwiches tally up calories and fat fast. Moderation is key.
Low Fiber: Without enough whole grains and veggies, fiber intake may lag.
So while turkey itself is lean, other typical ingredients may counteract the benefits when consumed excessively.
Tips for Making Healthy Turkey Sandwiches
Here are some tips to maximize nutrition and minimize risks when enjoying turkey sandwiches:
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Choose whole grain or sprouted grain bread for more fiber and nutrients.
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Select low-sodium turkey and use lean breast meat if possible.
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Limit cheese or pick low-fat varieties like Swiss or mozzarella.
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Load up on lettuce, tomatoes, cucumbers, onions and other veggies.
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Use mustard, hummus or avocado instead of mayo-based spreads.
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Add oil and vinegar for flavor over heavy creamy dressings.
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Choose reduced sugar cranberry sauce or flavor with apple slices instead.
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Read labels and avoid products with artificial preservatives.
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Watch portion sizes and stick to single-deckers when possible.
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Pair with low-calorie side dishes like a salad or fruit.
The Verdict: Can Turkey Sandwiches Be Part of a Healthy Diet?
Analyzing the ingredients and nutrition information, a turkey sandwich made with whole food choices like fiber-rich bread, plenty of fresh veggies, and lean turkey can absolutely be part of a nutritious diet. The protein, vitamins and minerals provided in a well-constructed sandwich are great additions.
However, poor ingredient choices like processed deli meats, white bread, and high-calorie toppings can make turkey sandwiches much less healthy. As with any food, being mindful of what goes into your sandwich and eating in moderation is key.
So pay attention to the details. Select high-quality ingredients, make veggie-stacked sandwiches on fiber-rich bread, use healthy fats and condiments sparingly, and keep portions balanced. When crafted with care, turkey sandwiches can be a tasty and nutritious lunchtime option as part of an overall healthful diet.
How to make your sandwiches healthier
Experts say there are small changes you can make to ensure your sandwiches are healthier.
First, you could change the type of bread youre using. Classic white break, submarine buns, or French baguettes are mostly carbohydrates in the form of highly processed white flour.
“It turns into sugar as soon as it hits your tongue,” said Eric Rimm, a professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health.
A rush of sugar causes your blood glucose to increase, which leads insulin to spike in order to compensate. Then, your blood glucose crashes and you quickly become hungry again, Petersen reports.
Instead, try using whole grain bread, said Christina Roberto, an associate professor of health policy at the University of Pennsylvanias Perelman School of Medicine. Whole grains have a lot of fiber, which can help regulate the processing of carbohydrates and prevent blood sugar spikes to keep your fuller longer, she said.
Rimm suggests looking for bread made from 100% whole wheat or whole grain, noting that visible grains and seeds are good as well, since they signal less processing and more fiber. Rimm also said you should check the label for any added sugars or sodium content, preferable less than 150 milligrams of sodium per slice.
Experts also say you should avoid processed meats like roast beef, ham, or bacon on your sandwiches. According to research co-authored by Mozaffarian, each daily serving of processed meat is associated with a 42% increased risk of heart disease and a 19% increased risk of diabetes.
And while processed turkey slices do have less saturated fat and calories than red meat, Kenney notes that turkey sandwiches are still often too high in sodium and preservatives.
Instead, Kenney recommends using fresh chicken breast or fresh turkey on your sandwiches, and if you prefer red meat, sliced fresh steak or a hamburger is better than processed roast beef or salami, since it doesnt have the sodium and preservatives processed meat does, Mozaffarian said. He added that canned or fresh tuna is also a better choice.
You should also pay close attention to how much youre using condiments, especially ketchup and mustard, which Rimm calls “salt vehicles.” Ketchup can also be high in added sugars, Petersen reports.
According to Rimm, mayonnaise is a good option, since its typically made from eggs and canola or soybean oil, which are high in mono- and polyunsaturated fats associated with a lower risk of heart disease.
After putting your sandwich together, experts recommend you load it with tomato, lettuce, and other vegetables to get fiber and important nutrients.
One type of sandwich thats a good health alternative — a peanut butter and jam sandwich, Roberto said, provided you use 100% whole wheat bread and the right peanut butter and jam.
Peanut butter has protein and healthy fats that can help you stay full. Roberto advises using 100% whole wheat bread, peanut butter without added sugars, and jam thats low in added sugar.
And since most people dont like a soggy PB&J, Roberto said its fairly easy to make sure youre not using too much jam.
“Theres a built-in mechanism against overjellying,” she said. “Its a really nice type of sandwich.” (Petersen, Wall Street Journal, 3/14)
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Fast Food, Deli Meats and More! | Ask Dr. Gundry
FAQ
Is eating turkey sandwiches healthy?
Turkey Sandwich comes in at #1 for the most healthy. Turkey contains less fat than most other meats and is rich in protein and potassium, needed for strong muscles. It gives us needed zinc, which supports a healthy immune system and niacin, which helps lower cholesterol.
What is the healthiest meat for sandwiches?
There are a few kinds of deli meat that are healthier choices: turkey, chicken or roast beef, Crumble Smith says.
Is a turkey sandwich healthier than a burger?
In general, a turkey burger that you get in a restaurant has fewer calories and fat than a beef burger — but probably not as big a savings as you would expect.
Which is healthier, PB&J or turkey sandwich?
What’s the better sandwich option: peanut butter and jelly or turkey and cheese? A: Peanut butter and jelly. Processed ingredients in the turkey sandwich have more sodium and saturated fat. Plus, most nut butters have a good amount of protein plus some fiber to keep you fuller longer.