You’ve seen the commercials with Michael Phelps. You’ve seen contestants on The Biggest Loser eating the sandwiches while on their journey to peak health. But the last time you popped in and saw the foot-long rolls, bacon and deli meats, you may have wondered, Is Subway actually healthy? The answer might surprise you.
Thanks to a commitment to quality and transparency, Subway absolutely can be healthy—especially if you’re conscious about how you order and your portion sizes, says nutritionist Lisa Young, Ph.D., author of Finally Full, Finally Slim. Subway lists on the nutrition section of its site that its sandwich ingredients don’t include any caramel coloring or partially hydrogenated oils and that it has partnered with Compassion in World Farming—“a widely recognized global leader in animal welfare”—to source its animal products and with local farmers who care about sustainability instead of pesticide use for its fruit and vegetables.
But this doesn’t mean your diet can’t go off the rails at the sandwich joint. Below, Young is helping us make the right choices the next time we’re craving Subway.