According to the survey, respondents ate 99 more calories on days when they ate sandwiches than on days when they ate other types of food. And, while an extra 100 calories per day may not seem like much, it can add up to nearly a pound over the course of a month, according to research coauthor Ruopeng An, Ph. D.
The study also found that people who eat sandwiches often are more likely to be overweight or obese. So, by eating more calories overall, they're putting themselves at greater risk of developing obesity-related illnesses such as diabetes and heart disease.
Sandwiches are a great option for those on a budget or eating out a lot. But, if you want to lose weight and stay healthy, we recommend sticking to six meals and two snacks a day. This allows you to have enough energy for daily activities and gives your body time to process the food that you eat.
Your midday sandwich might be causing you to gain weight. And, while an extra 100 calories per day may not seem like much, it can add up to nearly a pound increase over the course of a month, according to research coauthor Ruopeng An, Ph. D. "As we get older, we tend to lose muscle and gain fat, so people who are already prone to weight gain should avoid eating foods with high amounts of sodium (found in canned foods and processed meats) during times of emotional stress," she says.
Sandwiches are a convenient way for us to get important nutrients in our daily diet, but they also often contain a lot of salt and sugar. Both of these things can lead to weight gain over time. For example, one large study of men and women aged 20-80 years found that those who ate sandwiches daily had higher body mass indexes than those who didn't eat them at all or only occasionally. The researchers concluded that the trans fats and salt in many sandwiches could explain some of this effect.
It's also worth mentioning that some types of bread have more gas-producing properties than others. According to research published in the journal Nutrition & Metabolism, diets high in fiber and low in starch increase the amount of hydrogen in your digestive system. Over time, this can cause excess gas that you might feel like you need to release by burping.
Unfortunately, even a simple sandwich may hold hundreds of calories. Adding cheese, mayo, and other fatty toppings may transform a nutritious sandwich into a diet nightmare. However, if you choose the right bread and avoid piling on the meat and vegetables, then sandwiches can be a healthy option for you.
A sandwich made with whole-wheat or multigrain bread instead of white flour will give you more nutrients and fiber without adding extra fat or calories. A vegetable sandwich is an excellent choice for your next meal or snack. Try stacking a few slices of tomato, onion, and lettuce together with some cold chicken or beef patties to create a delicious and healthy sandwich.
If you want a cheesy sandwich, try using low-fat cheese instead of regular cream cheese. And instead of mayonnaise, use a mixed salad dressing as a spread on your sandwich bread. Your body will still get all the nutrition it needs from this meal, just without all the extra fat and sugar.
Sandwiches are such a convenient way to eat that it's no wonder they're one of the most popular dishes in the world. But unless you change what goes into them, they won't help you lose weight.
These sandwiches are often unhealthy since they are heavy in calories, salt, fat, and sugar. So, for this study, the researchers sought to see how much worse it would be to consume a sandwich every day.
They found that if you ate a sandwich for every meal of the day, then over a year you would eat:
• 506 sandwiches at 8 ounces (or 454 if it is half bread) per sandwich.
• 940 slices of cheese bread.
• 2,080 calories.
• 140 grams of fat.
• 55 grams of saturated fat.
• 320 mg of sodium.
• 14 grams of carbohydrate.
• 4 grams of fiber.
• 16 grams of protein.
• About 1/3 cup of salad dressing has 110 calories and 12 grams of fat. (Note that some salad dressings have more than 10 teaspoons of sugar.)
• 1/4 cup of mayonnaise has 120 calories and 13 grams of fat. (Note that some mayo products have more than 10 teaspoons of sugar.)
Eating bread will not cause you to gain weight. However, eating too much bread will, as will eating too many calories. Bread contains the same number of calories per ounce as protein. Each piece of whole wheat bread and white bread contains the same number of calories. A slice of rye bread has more than twice as many calories as a slice of white bread.
The most important thing is to eat a balanced diet full of fruits, vegetables, and starchies (grains). Avoid going straight for the sandwich baggies or choosing the basic loaf on your supermarket shelf. Choose products with at least 2 grams of fiber per slice or cup. Whole-wheat flour, oatmeal, and cornmeal are all good sources of fiber that will help you avoid storing energy as fat.
Calories from bread account for a small percentage of your total daily intake, so having several slices a day should not have an adverse effect on your weight loss efforts.