{"id":605952082226,"title":"Which Bread at Subway is the Healthiest? An Ingredient Review","created_at":"2023-07-26T20:54:59-04:00","body_html":"\u003cscript type=\"application\/ld+json\"\u003e\/\/ \u003c![CDATA[\n{\n \"@context\": \"https:\/\/schema.org\",\n \"@type\": \"Article\",\n \"headline\": \"Which Bread at Subway is the Healthiest? An Ingredient Review\",\n \"keywords\": \"which bread at subway is the healthiest, subway bread, does subway have gluten free bread, healthiest bread at subway, healthiest bread from subway\",\n \"description\": \"Our research team analyzes the ingredients in Subway breads to give our take on the healthiest option. We highlight some questionable additive ingredients in Subway bread, and feature a video explaining why an Irish court reclassified Subway bread as cake.\",\n \"url\": \"https:\/\/illuminatelabs.org\/blogs\/health\/which-bread-at-subway-is-the-healthiest\",\n\"author\": {\n \"@type\": \"Person\",\n \"name\": \"Calloway Cook\",\n \"url\": \"https:\/\/illuminatelabs.org\/pages\/calloway-cook\",\n \"sameAs\": \"https:\/\/www.linkedin.com\/in\/calloway-cook\/\",\n \"jobTitle\": \"President\",\n \"knowsAbout\": \"entrepreneurship, dietary supplements, herbal supplements, eCommerce, medical research\",\n \"alumniOf\": {\n \"@type\": \"EducationalOrganization\",\n \"name\": \"S.I. Newhouse School of Public Communications at Syracuse University\"\n },\n \"memberOf\": {\n \"@type\": \"Organization\",\n \"name\": \"Illuminate Labs\"\n }\n},\n\"editor\": {\n \"@type\": \"Person\",\n \"name\": \"DJ Mazzoni\",\n \"honorificSuffix\": [\n \"M.S.\",\n \"R.D.\",\n \"C.D.N.\",\n \"C.S.C.S.\"\n ],\n \"url\": \"https:\/\/illuminatelabs.org\/pages\/dj-mazzoni\",\n \"sameAs\": [\n \"https:\/\/www.linkedin.com\/in\/dj-mazzoni-rd-cdn-cscs-00a33038\/\",\n \"http:\/\/djmazzoni.com\/\"\n ],\n \"jobTitle\": \"Medical Reviewer\",\n \"knowsAbout\": \"exercise, drugs, pharmaceutical, health, workout, strength and conditioning, nutrition, dietetics, medicine, medical research, scientific research, scientific method, healthcare, patient care, wellness\",\n \"alumniOf\": {\n \"@type\": \"EducationalOrganization\",\n \"name\": [\n \"State University of New York College Oswego\",\n \"D’Youville College\"\n ]\n },\n \"memberOf\": {\n \"@type\": \"Organization\",\n \"name\": \"Illuminate Labs\"\n }\n},\n\"image\": {\n\"@type\": \"ImageObject\",\n\"url\": \"https:\/\/cdn.shopify.com\/s\/files\/1\/0047\/1524\/9737\/files\/Which_Bread_At_Subway_Is_The_Healthiest_Thumbnail.png?v=1690420430\",\n\"width\": \"3246\",\n\"height\": \"3246\"\n},\n\"citation\": [\n\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6097542\/\", \n\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3058541\/\",\n\"https:\/\/illuminatelabs.org\/blogs\/health\/are-slim-jims-bad-for-you\",\n\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31246081\/\",\n\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29986283\/\",\n\"https:\/\/illuminatelabs.org\/blogs\/health\/is-daves-killer-bread-healthy\"\n],\n\"mentions\": [{\n \"@type\": \"Thing\",\n \"name\": \"citric acid\"\n },\n {\n \"@type\": \"Thing\",\n \"name\": \"natura flavors\"\n },\n {\n \"@type\": \"Thing\",\n \"name\": \"sugar\"\n },\n {\n \"@type\": \"Thing\",\n \"name\": \"Sodium acid pyrophosphate\"\n },\n {\n \"@type\": \"Brand\",\n \"name\": \"The Food Theorists\"\n },\n {\n \"@type\": \"Brand\",\n \"name\": \"Dave's Killer Bread\"\n }\n],\n\"datePublished\": \"2023-07-26\",\n\"copyrightHolder\": {\n \"@type\": \"Organization\",\n \"name\": \"Illuminate Labs\"\n},\n\"publisher\": {\n \"@type\": \"Organization\",\n \"name\": \"Illuminate Labs\",\n \"url\": \"https:\/\/illuminatelabs.org\/\",\n \"description\": \"Illuminate Labs is the most transparent supplement company in the U.S., and is a leading publisher of research-based health information.\",\n \"knowsAbout\": \"supplements, science, nutrition, exercise, health, medication, pharmaceutical, wellness, diet, weight loss, medical research\",\n \"publishingPrinciples\": \"https:\/\/illuminatelabs.org\/pages\/editorial-guidelines\",\n \"memberOf\": [\n {\n \"@type\": \"Organization\",\n \"name\": \"U.S. Chamber of Commerce\",\n \"url\": \"https:\/\/www.uschamber.com\/\"\n },\n {\n \"@type\": \"Organization\",\n \"name\": \"Certified B Corp\",\n \"url\": \"https:\/\/www.bcorporation.net\/en-us\/\"\n },\n {\n \"@type\": \"Organization\",\n \"name\": \"Natural Products Association\",\n \"url\": \"https:\/\/www.npanational.org\/\"\n }\n ],\n \"logo\": {\n \"@type\": \"ImageObject\",\n \"url\": \"https:\/\/cdn.shopify.com\/s\/files\/1\/0047\/1524\/9737\/files\/Illuminate_Labs_Favicon_48x48_7595c3cc-e27b-47b8-a4fe-edcc7ed9b29a.png?v=1666502785\", \n \"width\": 48,\n \"height\": 48\n},\n \"foundingDate\": \"2019-01-30\",\n \"sameAs\": [\n \"https:\/\/www.instagram.com\/illuminatelabs\",\n \"https:\/\/twitter.com\/illuminatelabs\",\n \"https:\/\/www.linkedin.com\/company\/illuminate-labs-supplements\",\n \"https:\/\/www.youtube.com\/channel\/UCpgSJAsIPb-fZ25djtTxBEA\"\n ]\n }\n}\n\/\/ ]]\u003e\u003c\/script\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0047\/1524\/9737\/files\/Which_Bread_At_Subway_Is_The_Healthiest_Article_Header_Image_Optimized.png?v=1690419143\" alt=\"\"\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003e\u003cspan class=\"dc\"\u003eS\u003c\/span\u003eubway is one of the original “fast casual” establishments that bridged the gap between fast food and a healthy meal for American consumers. The brand has 13 different types of bread that can be ordered for their home-made sandwiches.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cb\u003eBut what ingredients are actually in Subway’s bread other than wheat? Are there unhealthy fillers? Which bread is the healthiest choice? And why did a court in Ireland rule that Subway’s bread can’t actually be classified as bread?\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eIn this article we’ll answer all of these questions and more, as we analyze the ingredients in every bread sold by Subway to give our take on the healthiest option.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eWe’ll explain why a court in Ireland ruled that Subway’s bread can’t be classified as bread, and highlight some questionable additive ingredients used by Subway.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch2 style=\"text-align: center;\"\u003e\u003cb\u003eIngredient Analysis\u003c\/b\u003e\u003c\/h2\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0047\/1524\/9737\/files\/Subway_Parmesan_Oregano_Bread_Ingredients_Optimized.png?v=1690419163\" alt=\"Subway Parmesan Oregano bread ingredients\" style=\"display: block; margin-left: auto; margin-right: auto;\"\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThe Parmesan Oregano bread from Subway has 50 ingredients, as shown above.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThis isn’t a problem in and of itself, but it suggests that a number of fillers and preservatives are used. There are some ingredients in the bread sold by Subway that may be questionable from a health perspective.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cb\u003eCitric acid\u003c\/b\u003e\u003cspan style=\"font-weight: 400;\"\u003e can cause whole-body inflammatory reactions according to a \u003c\/span\u003e\u003ca href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6097542\/\"\u003e\u003cspan style=\"font-weight: 400;\"\u003emedical review\u003c\/span\u003e\u003c\/a\u003e\u003cspan style=\"font-weight: 400;\"\u003e published in the \u003c\/span\u003e\u003ci\u003e\u003cspan style=\"font-weight: 400;\"\u003eToxicology Reports\u003c\/span\u003e\u003c\/i\u003e\u003cspan style=\"font-weight: 400;\"\u003e journal.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cb\u003eFolic acid\u003c\/b\u003e\u003cspan style=\"font-weight: 400;\"\u003e is a synthetic form of a B-vitamin that may increase cancer risk according to at least one \u003c\/span\u003e\u003ca href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3058541\/\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eclinical trial\u003c\/span\u003e\u003c\/a\u003e\u003cspan style=\"font-weight: 400;\"\u003e.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cb\u003eNatural flavors\u003c\/b\u003e\u003cspan style=\"font-weight: 400;\"\u003e is a broad descriptor that may include some flavoring chemicals that are unhealthy to humans, as we documented in our article on \u003c\/span\u003e\u003ca href=\"https:\/\/illuminatelabs.org\/blogs\/health\/are-slim-jims-bad-for-you\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eare Slim Jims bad for you\u003c\/span\u003e\u003c\/a\u003e\u003cspan style=\"font-weight: 400;\"\u003e.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cb\u003eSugar\u003c\/b\u003e\u003cspan style=\"font-weight: 400;\"\u003e is mentioned two separate times, and a 2019 \u003c\/span\u003e\u003ca href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31246081\/\"\u003e\u003cspan style=\"font-weight: 400;\"\u003emedical review\u003c\/span\u003e\u003c\/a\u003e\u003cspan style=\"font-weight: 400;\"\u003e documented that added sugar in excess can contribute to obesity and cardiovascular disease.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cb\u003eSkim milk\u003c\/b\u003e\u003cspan style=\"font-weight: 400;\"\u003e and \u003c\/span\u003e\u003cb\u003echeese cultures\u003c\/b\u003e\u003cspan style=\"font-weight: 400;\"\u003e are included, but there is no mention of whether these products are sourced from grass-fed animals. We consider pastured dairy to be healthier than dairy from conventionally-raised animals due to the nutrient density and omega-3 to omega-6 fatty acid ratio.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cb\u003eSodium acid pyrophosphate\u003c\/b\u003e\u003cspan style=\"font-weight: 400;\"\u003e is included in Subway’s Gluten-Free Bread, and \u003c\/span\u003e\u003cb\u003ethis ingredient was shown\u003c\/b\u003e\u003cspan style=\"font-weight: 400;\"\u003e in a 2018 \u003c\/span\u003e\u003ca href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29986283\/\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eanimal study\u003c\/span\u003e\u003c\/a\u003e \u003cb\u003eto “exert hematotoxic and immunotoxic effects with long-term exposure.”\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eOur pick for the healthiest Subway bread is the Artisan Flatbread, ingredients shown below:\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0047\/1524\/9737\/files\/Subway_Artisan_Flatbread_Ingredients_Optimized.png?v=1690419188\" alt=\"Subway Artisan Flatbread ingredients\" style=\"display: block; margin-left: auto; margin-right: auto;\"\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThis bread contains folic acid and sugar, but is preservative-free, flavoring-free and free of conventional dairy. This is a much simpler and cleaner ingredient label in our opinion than the one highlighted at the beginning of this article.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eBut why did a court in Ireland rule that Subway’s bread has to be reclassified? We’ll feature a video explaining that circumstance in the next section of this article.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch2 style=\"text-align: center;\"\u003e\u003cb\u003eIs Subway’s Bread Not Actually Bread?\u003c\/b\u003e\u003c\/h2\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eA YouTube video from “The Food Theorists” delves into some interesting and surprising history on Subway, including the fact that a court in Ireland suggested it should be reclassified as cake. The video has over 7 million views:\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003ciframe width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/YVeQ7RE5sRE\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen=\"\"\u003e\u003c\/iframe\u003e\u003c\/p\u003e\n\u003ch2 style=\"text-align: center;\"\u003e\u003cb\u003eConclusion\u003c\/b\u003e\u003c\/h2\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eWe don’t currently recommend any Subway breads from a health perspective. The brand uses a wide range of additive ingredients to ensure consistent taste, safety and quality, but buying bread locally that’s preservative-free may be a healthier option.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eCommercial bread brands like \u003c\/span\u003e\u003ca href=\"https:\/\/illuminatelabs.org\/blogs\/health\/is-daves-killer-bread-healthy\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eDave’s Killer Bread\u003c\/span\u003e\u003c\/a\u003e\u003cspan style=\"font-weight: 400;\"\u003e are also significantly healthier than Subway in our opinion, because this brand is composed primarily of whole foods and is high in fiber.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eSubway bread includes added sugar, preservatives (in some cases), citric acid (in some cases) and flavoring additives (in some cases).\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eFor consumers intent on purchasing from Subway, we consider Subway Artisan Flatbread to be the healthiest option because it’s free of flavoring additives and preservatives.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eA court in Ireland ruled that Subway bread should be reclassified as cake due to the high sugar content, which further cements our position that health-conscious consumers may benefit from avoiding Subway bread altogether.\u003c\/span\u003e\u003c\/p\u003e","blog_id":49281925193,"author":"Calloway Cook","user_id":26601750601,"published_at":"2023-07-26T21:16:19-04:00","updated_at":"2023-07-26T21:16:19-04:00","summary_html":"We analyze the ingredients in Subway breads to give our take on the healthiest option. We highlight some questionable additive ingredients in Subway bread, and feature a video explaining why an Irish court reclassified Subway bread as cake.","template_suffix":"","handle":"which-bread-at-subway-is-the-healthiest","tags":"_related:nutrition"}

Which Bread at Subway is the Healthiest? An Ingredient Review

Which Bread at Subway is the Healthiest? An Ingredient Review


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Read our Editorial Guidelines to learn more about what makes our site the premier resource for online health information.

Subway is one of the original “fast casual” establishments that bridged the gap between fast food and a healthy meal for American consumers. The brand has 13 different types of bread that can be ordered for their home-made sandwiches.

But what ingredients are actually in Subway’s bread other than wheat? Are there unhealthy fillers? Which bread is the healthiest choice? And why did a court in Ireland rule that Subway’s bread can’t actually be classified as bread?

In this article we’ll answer all of these questions and more, as we analyze the ingredients in every bread sold by Subway to give our take on the healthiest option.

We’ll explain why a court in Ireland ruled that Subway’s bread can’t be classified as bread, and highlight some questionable additive ingredients used by Subway.

Ingredient Analysis

Subway Parmesan Oregano bread ingredients

The Parmesan Oregano bread from Subway has 50 ingredients, as shown above.

This isn’t a problem in and of itself, but it suggests that a number of fillers and preservatives are used. There are some ingredients in the bread sold by Subway that may be questionable from a health perspective.

Citric acid can cause whole-body inflammatory reactions according to a medical review published in the Toxicology Reports journal.

Folic acid is a synthetic form of a B-vitamin that may increase cancer risk according to at least one clinical trial.

Natural flavors is a broad descriptor that may include some flavoring chemicals that are unhealthy to humans, as we documented in our article on are Slim Jims bad for you.

Sugar is mentioned two separate times, and a 2019 medical review documented that added sugar in excess can contribute to obesity and cardiovascular disease.

Skim milk and cheese cultures are included, but there is no mention of whether these products are sourced from grass-fed animals. We consider pastured dairy to be healthier than dairy from conventionally-raised animals due to the nutrient density and omega-3 to omega-6 fatty acid ratio.

Sodium acid pyrophosphate is included in Subway’s Gluten-Free Bread, and this ingredient was shown in a 2018 animal study to “exert hematotoxic and immunotoxic effects with long-term exposure.”

Our pick for the healthiest Subway bread is the Artisan Flatbread, ingredients shown below:

Subway Artisan Flatbread ingredients

This bread contains folic acid and sugar, but is preservative-free, flavoring-free and free of conventional dairy. This is a much simpler and cleaner ingredient label in our opinion than the one highlighted at the beginning of this article.

But why did a court in Ireland rule that Subway’s bread has to be reclassified? We’ll feature a video explaining that circumstance in the next section of this article.

Is Subway’s Bread Not Actually Bread?

A YouTube video from “The Food Theorists” delves into some interesting and surprising history on Subway, including the fact that a court in Ireland suggested it should be reclassified as cake. The video has over 7 million views:

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Conclusion

We don’t currently recommend any Subway breads from a health perspective. The brand uses a wide range of additive ingredients to ensure consistent taste, safety and quality, but buying bread locally that’s preservative-free may be a healthier option.

Commercial bread brands like Dave’s Killer Bread are also significantly healthier than Subway in our opinion, because this brand is composed primarily of whole foods and is high in fiber.

Subway bread includes added sugar, preservatives (in some cases), citric acid (in some cases) and flavoring additives (in some cases).

For consumers intent on purchasing from Subway, we consider Subway Artisan Flatbread to be the healthiest option because it’s free of flavoring additives and preservatives.

A court in Ireland ruled that Subway bread should be reclassified as cake due to the high sugar content, which further cements our position that health-conscious consumers may benefit from avoiding Subway bread altogether.




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