Subway is a popular fast-food chain that offers a variety of sandwiches, salads, and sides. Finding suitable options at fast-food restaurants can be challenging for those following a ketogenic diet. However, Subway offers several menu items that can be customized to fit a keto diet. This article will explore the options available and provide tips for ordering keto at Subway.
The Basics of the Ketogenic Diet
Before diving into the specifics of keto at Subway, it's essential to understand the basics of the ketogenic diet. The keto diet is a high-fat, low-carbohydrate diet that encourages the body to enter a state of ketosis. In this state, the body burns fat for energy instead of carbohydrates. To achieve ketosis, individuals typically consume no more than 50 grams of carbohydrates daily and increase their intake of healthy fats.
Keto Options at Subway
When ordering keto at Subway, the key is to focus on the sandwich fillings and toppings while avoiding high-carb bread and sauces. Here are some keto-friendly options to consider:
Customize a salad with keto-friendly toppings such as grilled chicken, bacon, avocado, and cheese. Avoid high-carb toppings like croutons, sweet dressings, and sugary sauces.
2. Sandwich Fillings
Most of Subway's sandwich fillings suit a keto diet, including turkey, chicken, roast beef, ham, and bacon. Add lettuce, spinach, and other low-carb vegetables for nutrition and flavor.
3. Cheese and Sauces
Subway offers a variety of cheese options that can be added to salads or sandwiches. Mayo, mustard, and oil-based dressings are good options for keto-friendly sauces. Avoid high-carb options like sweet onion sauce, barbecue sauce, and honey mustard.
4. Lettuce Wraps
Instead of bread, ask for your sandwich fillings to be wrapped in lettuce. This low-carb option is a great way to enjoy your favorite Subway sandwich while following a keto diet.
5. Protein Bowls
Subway's protein bowls offer another keto-friendly option. Customize your bowl with protein, low-carb vegetables, and a keto-friendly sauce like oil and vinegar or mayo.
Tips for Ordering Keto at Subway
1. Customize Your Order
Feel free to ask for modifications to fit your keto diet. For example, ask for your sandwich fillings wrapped in lettuce instead of bread, or request extra cheese and avocado on your salad.
2. Avoid High-Carb Options
Stay away from high-carb bread, wraps, and sauces. Instead, focus on protein and healthy fats.
3. Check the Nutrition Information
Subway provides nutrition information for all of its menu items online and in-store. Use this information to make informed decisions about your order.
4. Be Mindful of Portion Sizes
While Subway offers healthy options, it's still possible to overdo it on calories and fat. Be mindful of portion sizes, and consider splitting a sandwich or salad with a friend.
5. Choose Water or Unsweetened Beverages
Avoid sugary drinks like soda and juice, and opt for water or unsweetened tea or coffee instead.
In conclusion, following a keto diet doesn't mean you have to give up fast food altogether. Subway offers several options that can be customized to fit your dietary needs. You can enjoy a keto-friendly meal at Subway by focusing on protein and healthy fats and avoiding high-carb options. Remember to communicate your dietary needs, check the nutrition information, and be mindful of portion sizes to stay on track with your keto goals.
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