[Sandi]

I didn't bring a sandwich today, and when I arrived at the sandwich shop that has Whole Wheat Bread and fresh ingredients, I found it closed. Being short on time, I was thrust into fast food. I knew that a grilled chicken salad (despite the price) was my best choice, but that's pretty much what is for dinner. So I went to subway and hoped for the best. My plan calls for no sugar and whole wheat carbs. Even though they "said" their wheat bread was whole wheat, I seriuosly doubted it. So I opted for a wrap, figuring it would be low carb, therefore have less sugar, although I knew there would be sugar alcohols. When I got back I looked up my lunch and couldn't believe the difference.

WHEAT BREAD Enriched flour (flour, malted barley flour, niacin, iron, thiamin mononitrate, riboflavin, folic acid), water, whole wheat flour, high fructose corn syrup, wheat gluten, contains less than 2% of the following: wheat bran, yeast, salt, soybean oil, dough conditioner (acetylated tartaric acid esters of mono-and diglycerides, ammonium sulfate, calcium sulfate, ascorbic acid, azodicarbonamide, potassium iodate, amylase (enzymes)], cracked wheat, sodium stearoyl-2-lactylate, caramel color (contains sulfites), dried honey preparation (honey powder, invert sugar, wheat starch, soy bran flour, silicon dioxide [anti-caking]), mineral oil. Contains soy and wheat.
Cals:200
Fat: 1
Sodium: 360
Carbs:40
Fiber: 3
Sugar:5
Protein:8

CARB-CONSCIOUS WRAP: Water, wheat gluten, corn starch, oat fiber, soy oil, isolated soy protein, soy flour, salt, sesame flour, calcium sulfate, contains 2% or less of: unbleached wheat flour, acacia gum, wheat bran, sodium aluminum phosphate, sodium bicarbonate, calcium propionate (a preservative), guar gum, fumaric acid, potassium sorbate, monoglycerides, sucralose, l. cysteine, enzyme. Contains soy and wheat.
Cals:120
Fat: .5
Sodium: 680
Carbs:13
Fiber: 8
Sugar:0
Protein:14

Their wheat bread was not whole wheat as I suspected, and the wrap does have less calories, less fat, less sugar, more protein and more fiber. Perfect food? NO WAY!!! Look at that sodium! Almost twice as much as the bread. And it tasted really processed. Ick! So I guess you just have to pick and choose and do your best. Tomorrow, I'll bring my lunch so I can control what goes into my mouth.

BTW - I have found a no sugar, no sugar alcohols snack bar that's whole grain and just 130 calories. It's made by Eat Well Be Well. I had the Peanut Butter Chocolate Chip variety. Not Bad!!!

[jtammy]

Wow and look at the sugar in the wheat bread! 5 grams, probably most of it is from the high fructose corn syrup. My plan calls for eating whole grain carbs seperately from proteins/fats. Most veggies can be eaten with either type of meal. So, I usually get a salad made with steak and cheese and vinegar and olive oil for the dressing at Subway. I've wondered how the wrap tasted, but haven't tried it, as it's not really legal for my plan.

It sounds like you did the best you could with what you had to choose from. Good thing you didn't get the "whole wheat" bread!

[synger]

I've become very good at "peeling my sandwiches" when I get fast foods. Sometimes the choices are a hamburger or a grilled chicken breast on a white bun. So I either get the one piled high with pickles, or the other with lots of tomato.

I hold the sandwich firmly, and tear off about a quarter of the bread on top and bottom near where I want to take my first bite. I eat, getting only meat and condiments, until I run into bread again. I tear off a bit more bread, and eat more filling. I go until I'm holding on with just a bit of bread (enough to keep my fingers clean) and my wrapper or plate has a pile of torn pieces of bread. Then I either pull out the last bit with my teeth, or I decide 1/8 of a bun is better than a whole one, and eat the bread.

I order my Egg McMuffins with the cheese between the egg and the meat. Usually it's made with the cheese on the bottom, where it melts into the bread. If I don't eat the bread I lose the cheese. I get the weirdest looks, but I make them do it until they do it right.

[AnnieFannie]

I've had a wrap from Subway.. And the only thing I can say is.. BLECH.. I didn't like it at all. I should have opted for a salad because I ended up eating the meat, cheese and veggies with a fork. I found the wrap to be tasteless and it was very sticky feeling. I like wraps, but will opt to get some in the grocery store. I think I'll stick to the bread or a salad a much better option for me.

But I am going to have to pay more attention the labels on my bread. I usually just grab what's on sale. But now you have me thinking that I need to watch a bit more closely to what I am really putting into my mouth. Thanks for the info.