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Food Babe Investigates: Is Subway Real Food?

This is a guest post from Vani Hari (a.k.a. The Food Babe) and New York Times Best Selling author. You can read more about her take on the food industry in her second book, Feeding You Lies!

Subway is the single largest chain restaurant in the world. That means you've probably eaten there at some point in your lifetime and if you are like me could possibly have 10 of these restaurants within a 1 mile radius of your house.

But is eating at America's favorite fast food chain really eating real food?


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Subway would certainly like you to think so. With their slogan “Eat Fresh,” marketing with avocados and a guy who lost hundreds of pounds eating their famous sub sandwiches, it's easy to get duped.

You may also feel tricked when you see a little heart logo, indicating a menu item at Subway is “heart healthy.” Just last week it was announced that the American Heart Association (AHA) has endorsed several menu items at Subway and added the heart logo to indicate which ones.

At every Subway on the “sneeze guard” glass they display one version of their nutritional information – the infamous “6 grams of fat or less” menu. This menu includes calories, fat grams, and that new little heart logo, but doesn't display anything about the ingredients.

Doubting that Subway or the AHA would actually ever create a real food information guide for you, I decided it was time to do this myself. Below are the “6 grams or less” menu items and critical real food information you should know about each choice.

Let's take a closer look.

  • Subway definitely keeps it fresh and I figured out how. Every single one of their items on the “6 grams or less” menu has preservatives to keep it ...well...fresh! Sure Subway makes your meal right in front of you, but what is really happening behind the scenes? Boxes of already cut up and prepackaged processed foods and chemical additives are being shipped from Big Food industry factories to each location.
  • The 9 grain wheat bread might look and smell freshly baked but it contains close to 50 ingredients including refined flours, dough conditioners, hidden MSG, refined sugars, etc. Could bread this processed ever be real food? Certainly not, when it includes a chemical ingredient called azodicarbonamide, which is banned as a food additive in the U.K., Europe, and Australia, and if you get caught using it in Singapore you can get up to 15 years in prison and be fined $450,000. Azodicarbonamide is more commonly used in the production of foamed plastics, however, it is allowed in the United States as a food additive, a flour bleaching agent, and a dough conditioner that improves elasticity of bread. The U.K. has recognized this ingredient as a potential cause of asthma if inhaled, and advises against its use in people who have sensitivity to food dye allergies and other common allergies in food, because azodicarbonamide can exacerbate the symptoms. Let's not forget it only takes 4 or 5 simple ingredients to make REAL whole-wheat bread including flour, yeast, salt, water, and maybe honey.
  • Three sandwiches on this menu, along with several other menu items not listed, are comprised of processed meats and filled with nitrates and forms of MSG. The consumption of nitrates need to be taken very seriously. Nitrates are frequently converted into nitrosamines, which have been proven to increase the risk of disease dramatically. The latest research from World Cancer Research Fund declared that "processed meat is too dangerous for human consumption." Studies have shown it may only take 1.8 ounces of processed meat (about half of what is in a typical 6 inch sub) daily to increase the likelihood of cancer by 50%, heart disease by 42% and diabetes by 19%. I still know people who eat Subway for lunch everyday, but I'm glad I don't know anyone on the actual Subway Diet. Sheesh. I can't imagine what their percentage would be, could you?
  • Can you believe the American Heart Association is now putting their seal of approval behind these processed meat based Subway menu items? WOW. After all these studies that show an increase in heart disease? Is this a joke? Even the processed turkey meat that seems harmless because it doesn't contain nitrates is full of preservatives, chemical flavorings, and carrageenan. I wrote about carrageenan last month after the Cornucopia Institute revealed a study that once the food grade version of carrageenan is ingested it turns into a carcinogen in your digestive system.
  • Preservatives and even artificial colors are added to many of their “fresh” vegetable offerings – like the banana peppers and pickles. The ingredients for the black olives unveiled a new additive I learned about, “ferrous gluconate,” which is an iron based preservative that helps keep olives black.
  • While the “6 grams or less” menu says the totals don't include cheese or salad dressings, it is important to know that some of the cheeses offered at subway also have artificial colors, preservatives, and even cellulose that's made from wood pulp.
  • Two of the healthiest sounding salad dressings were actually the worst based on my analysis. Fat free honey mustard and the red vinaigrette both have corn syrup, artificial colors, preservatives, and other chemical additives.

To top it off, the majority of foods at Subway have been conventionally sourced and probably include pesticides, antibiotics, and/or growth hormones. In my research, I didn't find one single organic ingredient or menu item available at over 36,000 stores. Even the lemon juice comes in a pre-packaged squirt pack filled with preservatives. Because of this I haven't consciously ever considered going to a Subway in the last 7 years.

Last weekend, I broke this streak and went into a Subway in search of real food. I have to admit the thought of going into a Subway and ordering off the menu was a little bit daunting, but I decided this was the best way to get the answers to my questions, like whether or not their avocado was really fresh or not.

Could it be possible for me to order something and actually take a bite without squirming? Going against my Eat With Your Dollars philosophy and purchasing something from the "bad guys" went against every bone in my body. But I did it.

Watch it all unfold in the video below. Everything at Subway may not be “fresh” but if you are ever stuck on a deserted island and this was the only place you could eat... now you know what to order.

Special thanks to Nicole Galuski for filming

P.S. You can check out my favorite "fast food" sandwich I am eating now and how to get it here.

Comments have been closed on this article, which was written by Vani Hari. If you have a question or comment you can reach her at http://FoodBabe.com.

More Real Food Defined

About Vani Hari

Named as one of the “Most Influential People on the Internet” by Time magazine, Vani Hari is a food activist, New York Times best-selling author of The Food Babe Way, and co-founder of Truvani. For most of her life, Vani ate whatever she wanted—candy, soda, fast food, processed food—until her typical American diet landed her where that diet typically does, in a hospital. Despite her successful career in corporate consulting, Hari decided that health had to become a priority. Her newfound goal drove her to investigate what is really in our food, how it is grown, and what chemicals are used in its production. The more she learned, the more she changed and the better she felt.

Encouraged by her friends and family, Hari started a blog called foodbabe.com and has led campaigns against food giants like Kraft, Starbucks, Chick-fil-A, Subway, and General Mills that have attracted more than 500,000 signatures and led to the removal of several controversial ingredients used by these companies. Hari’s drive to change the food system inspired the creation of her new company, called Truvani, where she produces real food without added chemicals, products without toxins, and labels without lies. Hari has been profiled in The New York Times and USA Today and has appeared on Good Morning America, CNN, The Dr. Oz Show, The Doctors, and NPR. She lives in Charlotte, North Carolina, with her husband, Finley, and daughter, Harley.

Comments

  1. Stacey C says

    I think this is wonderful information to have for my family to make good choices. I have to say, thought, that I have some people questioning where you got this information. They are telling me that the ingredients lists are all on Subways website and that your info doesn't match it. I believe that you wouldn't post false information...I am just wondering what to tell the doubters...help! :) Thanks for all you post!

      • Stacey C says

        I am not sure! I thought it was pretty quick for them to jump on it and say it was wrong. The link they gave me to check I can't get to work, but it is http://www.subway.com/Nutrition/Files/usProdIngredients.pdf oh wait LOL it's the SAME one! I guess I will just have to ignore them and hope they actually LOOK at the ingredients and realize you are right :) THANKS AGAIN for all you do/post!

  2. Sarah Nelson says

    I'm not really surprised by this, but I agree with some others who say it is the lesser of the evils. I really only eat Subway when traveling, and here in the midwest, it's either that, McDonalds, BK, Arbys, Hardees, or pizza. There aren't organic/health food like restaurants in most towns near me. In fact, I don't think I have ever seen one when traveling. So while I hate that Subway puts all this junk in their food, it won't stop me from going when on the road. It's still better than the other deep fried choices out there--and people have to eat. I have a lot of health problems and have to pack SO much stuff as is (medical necessities) that I don't have the time, room, OR energy to deal with packing food as well!

  3. Dave, RN says

    That little heart seal is the source of much income for the AHA...

    Folllow the money.

  4. Jeannine says

    I would like to add that the knife they cut every sandwich with is gross. They never clean it. Thanks for your post.

  5. Michelle says

    I was a regular at Subway before I became pregnant. This is no surprise to me. I've avoided deli meats since I was pregnant last year. Just knowing that the nitrates are dangerous to your unborn child—that basically closed the door to eating deli items for me forever. Actually, I think being pregnant was an eye opener for me since many of the things that they recommend that you shouldn't eat really NO ONE should consume if they'd like to keep their health!

  6. Joani says

    I have such a love/hate relationship with these posts! On one hand, I love them because they're so informative and have such great insights. However, I hate them because they are slowly eliminating all options for me! I live in a very tiny town. Trader Joe's? Organic Markets? I've literally only seen them on the internet. I thought Subway might be a fairly decent option... but apparently not! :(

  7. Justin says

    If you kill Pita Pit next I'm gonna starve to death =(

  8. liz m says

    Not really surprised about all the preservatives found in the food...Friends told me that year that veggies were full of preservatives and it wasn't very good for you.
    It is not the reason i avoid Subway in general- it is the lack of hand washing I have seen over the years and the reusing of gloves that concerns me over the preservatives and food die. Gloves have been seen to give a false sense of security to their wearers that their hands are clean and I have seen Subway employees take money and put on the gloves they have been worn and start on the next sandwich...I am sure that Subway has probably an excellent training program on hand washing and proper glove usage but I am not sure that it is well followed.

  9. Nicole says

    Wow so glad I read and watched this!

  10. Mike Kaleikini says

    Not really surprised at your findings. That said, thank you for bringing this to the forefront where this kind of info needs to be. A good friend of mine suffers from Celiac's disease and they have a hard time eating bread let alone the nitrates that are added to keep foods "fresh".
    Much appreciation for taking these things on.

  11. Miranda says

    Just wanted to tell you how much I love these posts. You are shedding light on a lot of things I wouldn't have thought of.

  12. katy says

    Do you have any suggestions for a good deli meat to eat while pregnant???? I want a darn sandwhich so bad but I am so worried about the effects it would have. I live near a whole foods, trader joes, sprouts or Mother's. Any of those places sell the deli meat I can have??? Thanks!

    • Juliana says

      Yes, but just make sure to flip it over a few times on a hot skillet before you eat it (pregnancy books stay to avoid it because of listeria risk, and getting it steaming hot kills any of that bacteria). I am sure Whole Foods would have good options; I am not familiar with Sprouts or Mother's. Our TJs has naturally processed deli meats, but the meat isn't organic to start with. Better than Oscar Meyer, but you can probably find something better. Even the best local, organic, pasture-raised, naturally processed, small-batch-cured deli meats could have listeria, so I'd start with looking for the best product you can find, and then make sure you get it steaming hot for a few seconds before you eat it. Our natural foods coop sells Applewood Organics (I think the brand is), and their poultry doesn't have any nitrates -- I am not thrilled about it, but I think it's decent, health-wise. If "celery seed extract" is in the ingredients, that contains nitrates, although they are naturally derived and don't make me sick the way other nitrates do.

  13. Erryn says

    I am a whole food eater but there are times we just do not want to cook or we are on the road and well we do settle for Subway. Don't you think it is better than some of the other really bad options? It is just life to have to occasionally go out. Are there any options? And if not...is it really going to hurt if you are going there maybe a couple times a month?

  14. Sarah says

    Let me start by saying that in general, I agree with you. I don't think Subway is necessarily healthy or fresh, and I don't particularly like eating it (probably haven't in about 4 years).

    However, I am a PhD-level scientist, with expertise in molecular biology and specifically cancer research, and it worries me that some of the claims being made here simply are not founded. For example, you say that "The latest research from World Cancer Research Fund declared that 'processed meat is too dangerous for human consumption.'" I have looked high and low on the internet, and searched through the WCRF report entitled 'Food, Nutrition, Physical Activity and the Prevention of Cancer: a Global Perspective' and there is no such declaration there or anywhere on their website that I can find. They simply say processed meat has been linked to increased risk of SOME cancer types, and should be avoided, which is very different from saying it's not fit for human consumption! If you are going to quote a source, it has got to be accurate, and as far as I can tell, the WCRF never said this directly, which is how it is written (the link you provide is not to their website).

    If you want to avoid alienating readers and keep people on your side, you can't just go overboard and sensationalize everything. These kinds of claims need to be well-researched and based on real scientific findings and recommendations. I don't have time to thoroughly look into the other claims being made here, but finding something like this makes me question the whole post, even though I know it was well-intentioned, and in general I agree with the conclusion, which is a shame.

    • FoodBabe says

      Hi Sarah - I appreciate you taking the time to comment on your concerns. To clarify, I am simply quoting the article I referenced who made that declaration after reviewing the WCRF studies ... I wasn't referring to anything specific in the report that you mentioned. If you have an issue with that quote, please feel free to take it up with that source. I suppose I could have gone in detail about the varying types of cancer and the percentage, but that was not the intent of the article and I am certainly not a cancer research scientist. I think to most people (me included), cancer is cancer and want to avoid any type of cancer as much as possible.

      • realist says

        I think you did not address some of Sarah's concerns.. You write a blog about food and claim to be the voice of truth regarding the food sources you write about... if you're getting your truth from sources that are a) gathering info from the original source and summarizing the findings; b)misinterpreting those findings; and c)promoting their misinterpreted findings.. how can what you think be trusted? You've proven to be outspoken about food quality which is awesome, but you've also proven yourself to be willing to use fraudulent sources to further your goals... it's sad that so many people with good intentions are blinded by their lust to prove their own agenda.

  15. Marcie says

    I do appreciate this info, however I would really appreciate some info on places we CAN find real food. How about Chipotle? What can I get from Whole Foods that is ready to eat when I am on the road. Sometimes eating out is a must and that salad from Subway just wouldn't cut for my family and I. We have tried the Bistro boxes from Starbucks and while they are not real food they are a lesser evil, I think.

  16. Sally says

    Thank you for your link to this article. I enjoy the Food Babe's input, but it is always a little negative and extreme for me. we do grow all we eat, or buy from a neighbor. I understand there are so many people than cannot do this. I would prefer to see their kids in Subway instead of some other places. Somehow those vegies are still better than french fries????? Thank you again to both of you.

  17. Kristin says

    Yikes, we try to avoid fast food as often as possible, down to packing homemade lunches/snacks when we travel. Do you have any suggestions for where we could stop in a pinch when we needed an actual fast/kid friendly restaurant? Also, if you had the choice between organic whipping cream with carrageenan (organic valley) and non-organic without it, what would you choose?

    • FoodBabe says

      I would probably choose neither, until I found a better alternative. What are you making with the whipping cream? Lisa shared some fast "real food" choices on the road on her Facebook page today - check it out. If you still need more, let me know!

  18. Addie Wieland says

    Hello. First I really love both of your blogs and have tried out many of your reciepes. I appreciate the time you took to write this post but to be honest it isn't very helpful. Pretty much after being subscribers to both of your blogs I learned most of the fast food restaruants are not healthy and you really have to read between the lines with advertising. I know all that delicious food I love "chik-fil-a" is not good for me. So I have stopped eating at all of those places. In my opinion with every behavior it is way easier to substitute a behavior rather than completely delete it. So something which I think would be more helpful than telling us what we already know is researching the fast food that is good for you (does it exsist!!). And maybe this post is for people who don't know (but come on you really think all Subway's food follows real food standards) but something I would really appreciate is where to spend my dollars because I know where I shouldn't. Thanks!!

  19. Alyssa @ everyday maven says

    This is a fantastic post!!! I have always thought Subway did a great (marketing) job disguising their so-called "fresh food" as healthy. Love how you broke it down. Sharing now!

  20. Pamella says

    Wow! Boy has this opened my eyes. I've also been one of those who don't eat out at fast food much and Subway was my "safe" place to eat. Now it is apparently not the safest place for me or my family to go to. Packing lunches seems to be the only real safe was to eat on the go.

  21. pdw says

    When we are on the road, Subway is our 'go to' treat. We get fresh veggie salads, pretty much like you did. I was impressed that your Subway has avocado and spinach, though. They don't here. I like to take along chickpeas and my own dressing to punch it up. I won't tell you what kiddo does with his.

  22. Sarah says

    All breads except the Italian at Subway have HFCS in them too!

  23. Jenny says

    I try to stick to Panera Bread and Chipotle for "fast" food, but occasionally we go to Subway- I had no idea there were so many hidden additives! With regards to the avocado- the Subways in my neighborhood cut the fresh avocado and slice it right out of the peel and onto your sandwich! I'm guessing that's a regional thing- I live in San Diego, so avocadoes are local and (although pricey) probably less expensive to serve fresh without all those food miles. Thanks for the info, I will definitely be much more careful when ordering now!

    • Rachel says

      Is Panera any better? I'd like to see whether I can feel good eating there. Thanks!

    • Anna says

      Unfortunately, Panera is not better. Food Babe has recently investigated them: http://foodbabe.com/2012/04/16/panera-bread-the-healthiest-fast-food/

      I'm so thankful that you two blogging ladies are sharing what you're going through and what you are finding out! I hate that Subway is on the bad list, but I expected as much. How about investigating Jason's Deli?

    • Juliana says

      I go for Chipotle as well. We don't eat there often (maybe 3-5 times a year), but it seems to me like they are making the best attempt, at least of the options around here. Brown rice, naturally raised pork (Bill Niman was at least at one point on an advisory board for them), rBST-free dairy, a commitment to source some of their veggies as local and/or organic -- that seems pretty decent, compared to the other options. Not that the tortilla is great for you, but it's easy to avoid.

  24. Jacque says

    I always thought the 9 grain wheat bread tasted a little off, and now I know why! I guess there will be no more Veggie Delite subs for me. Thank you so much for this information. I will be making homemade veggie sandwiches with vegetables from my organic garden from now on.

  25. Susan says

    Nancy Deville reports in her book, "Death by Supermarket" that the American Heart Association doesn't find things to put their logo on. Instead, companies pay a fee for the "honor" of putting the logo on their food items. It doesn't have to be heart healthy necessarily, the company just has to pay the fee. I haven't bought a thing with their logo on it since!

    • FoodBabe says

      Great information Susan! Wow - I'll have to read that book too!

      • Mary Beth says

        I love that book!!! How funny, I found my copy yesterday. Vani, I'll have to let you borrow it!

    • TheTruth says

      Susan you are incredibly gullible if you believe a word of that.

      • jomomma says

        and why is that? Do you have any good facts or arguements in response? No??! NO SURPRISE TROLL

  26. Liz says

    I've heard that the "baked bread" scent in every Subway is actually an artificial fragrance sprayed into the air and outside the shop as well -- mmmm, breathe deep!

    • FoodBabe says

      It's hard to forget that smell, isn't?!

    • Bobbie says

      No spray is needed for the bread to smell strong. I worked at subway for 4 years while in college and we never sprayed anything to creat a "baked smell", but I sure did stink when I left.

    • Adri says

      Did you actually believe that? Wow...

  27. Natalie says

    Ugh... Well, I am grateful for more information into what they are using in their offerings. Still, much like the Chick-fil-a post, I can't say as though I am really surprised or shocked. I hope that companies like Subway will respond to people's desire to eat real, clean foods. In the meantime, my family and I are satisfied to strictly limit the number of meals (once a week) that we eat out--for health, to be cost-conscious, and to foster a stronger family bond.

  28. Cady says

    Thanks for this! I haven't bought a fast food meal in quite some time, thanks in part to both of your blogs, Vani and Lisa! I am trying to "vote with my food dollars" more and more each week and getting better all the time. I would have thought it was fairly innocent to get a turkey on wheat loaded with veggies, and now I'll know better. It disturbs me that the AHA is stamping their endorsement on so many ingredients that are known to be harmful. I don't get it???

    Also, just a small aside since Vani mentioned it above - the ad on display at the bottom of the page as I read this is for So Delicious Coconut Milk - aren't they one of the products using the questionable ingredient carrageenan?

    • FoodBabe says

      Hi Cady - So happy to hear you are voting with your food dollars. I think the advertisement for So Delicious is probably something that Lisa could block. I'll make sure she knows, so she can address it. Thanks for the heads up.

      And btw - The AHA stamp is such a joke. I might have to do a blog post just on them so everyone knows!

  29. jane says

    You know, I have been doing as much whole foods lately and there are processed and unhealthy foods everywhere. Playdates, Church picnics, restaurants. I really am loving eating whole foods but I do feel like an outsider when i mention anything about food and how we should eat better. I guess time will tell if it is worthwhile to take the time, energy and $$ it takes to eat healthy and real food.Thanks for all you do!!

  30. Mike says

    Well, since I can't eat at Subway anymore, I need a woman to cook (healthy) for me now. Better start looking. Lol

    • Leah says

      Haha oh the best way to do that is to develop some cooking skills of your own! ;)

  31. Mary says

    so so sad, but very grateful for this.
    subway is our only local 'fast food' option and thankfully i always get the veggie delight. however, my kids don't. :(((
    checking it OFF the list of places we can eat.
    thank you.

  32. Raechelle says

    Thanks for posting this. My first thought was - "well of course - it's the same food we use in our house though - not always organic, often frozen, and nitrate deli meats. Of course it's not that great." I'm so glad I read this though. I hadn't realized HOW MUCH garbage we had been putting in our diets. Especially the azodicarbonomide. Wow - thanks for doing this. Also, I do very much appreciate knowing that if we do eat out (a frequent issue for our family. We're trying to change, but we get busy and I get tired, it happens still) I LOVE that now I know what to order! Yes, I still squirm with non-organic veggies, but that's better than the alternatives, as you've pointed out! You have influenced our family - thank you. (That's seven of us! ha ha ha!)

    • Uradumbass says

      You're an idiot.

  33. Michelle says

    Any option in a mall food court is probably not the healthiest option, regardless of the eatery's tagline. Perhaps "Eat FreshER" might be more accurate, but I'm not even sure how truthful that would be. Still, it seems obvious that most big-name, big-budget food suppliers that can provide food to the masses in a hurry is probably not doing it with farm-fresh, organic, and/or chemical-free ingredients. I'm not judging - I've eaten at Subway plenty of times. But I think many people must realize that there are different definitions of "fresh" and "healthy."

  34. Lori Lynn says

    I know it was good for me to find out about this, but it did make me kind of sad, b/c Subway is probably my most favorite place to eat, and I eat there quite often!

    • TheTruth says

      Don't be sad Lori Lynn, Subway is fine. Most of what has been stated here is inaccurate and what isn't is extreme. It is opinion for the most part not at all backed by actual research and analysis. A clue would be that the opinion of this person contradicts the AHA, AMA and FDA as well as real nutritionists.

      • jomomma says

        and where are YOUR facts? All your doing is putting words on a screen whereas Food Babe has references you can research yourself - you should be called TheTroll

  35. Zoey says

    What about eating at, say, the Publix (grocery store) deli? They offer BoarsHead meats and cheeses... are these better alternatives if you are looking for a fast take-out type meal for the family?

    • FoodBabe says

      Although Boars Head marketing is interesting, they still use High Fructose Corn Syrup in their meats and they are processed. Stick to organic and local meats that you cook and slice yourself to put on sandwiches. Healthy Home Market, Earth Fare and Whole Foods may have better alternatives for a quick option. My general rule when eating out, is to eat vegetarian unless you can trust the meat source and quality.

      • Terri Murphy says

        Thank you, Food Babe! I'm bummmed; however as Subway was our "lesser of evils" fast food stop too! And, I'm really frustrated with our FDA, AMA, etc allowing such HORRIBLE ingredients in our food!!!!! Eye-opening to say the least! I am certainly appreciating finding the 100 Days of Real Food Blog and ALL the incredible info shared!

      • FoodBabe says

        Your welcome Terri! If you ever need Lisa and I to come over to WFAE to share more experiences, let us know! [email protected]

      • Allison says

        If you have to have lunch meat, try to source Applegate Farms brand in your area. They are not perfect, but they are organic and antibiotic free.

  36. vanessa says

    I unfortunately worked at subway a few years back, everything "fresh" has been thawed from the freezer including the bread dough! The veggies are cut fresh in the back but are stocked weekly of course. Do not, di not not not get the chicken, bacon, or tuna!!!! You have the right idea here, only the salad is the freshest thing you can eat at subway!

    • FoodBabe says

      I found out the "fresh" avocado actually came in a frozen plastic bag, which they thaw out to serve. I think my expression at the end of the video says it all. The avocado did not taste fresh.

      • Sophia says

        Here in So Cal they actually scoop the avocado right out of the peel, so it's definitely fresh. At least the one down the street does. We don't frequent it, but had to grab a quick lunch the other day while out.

      • Ali says

        I'm in Southern California too. They cut open the avocados right as they are making your food. Not sure if all Subways in Southern California do that, but they definitely do it at our Subway, because our town is Fallbrook, and is nicknamed "The avocado Capital of the World" so they'd never be able to get away with not using fresh avocados here. :)

      • Rachel says

        Yes, the Subway locations that I worked at (Wisconsin and Washington) had us scoop it fresh from the peel.

      • TheTruth says

        Research is asking a minimum wage Subway employee? Wow. In any event I have visited Subway's across the globe and have yet to find a single one that did not have fresh avocado from the peel. The more I read this blog the more I find gross inaccuracy. My question is have you actually studied nutrition at all? Not Alternative nutrition, actual nutrition backed by science and not opinion? Did you obtain the franchise owner's permission to film and broadcast in that Subway location, or were you willing to risk the job of that employee? Do you even care?

      • jomomma says

        why should she care? Its an investigation, why does she need permission? You sound like a Subway boardmember TROLL

      • angie says

        Ive worked at three subways...all used frozen avocado. just saying

    • Eric says

      Show's your ignorance and you even worked there. Did you happen to get fired for not paying any attention? The bread is actually "proofed" not thawed and it is finished off in the oven. So yes it actually is "baked" at Subway! Check your facts before you start spreading your unintelegent banter!

      • tardis_blue says

        That's a lot of belligerence for someone so wrong. Do you even know what proofing is? What is it that is being proofed?
        The dough comes to the store frozen, and after it is thawed, it is put in the proofer to rise--or proof. Then it is taken from the proofer and put in the oven and baked. Perhaps you want to consider checking your own facts--and your attitude.

      • Momof3 says

        tardis-blue,

        The product is not frozen. It's more like when you make your own bread and cover it with a damp cloth, thats proofing... but instead it arrives in a big silver box called a proof box where it appears everything inside is sweating.

      • TheTruth says

        Tardis you could not be more wrong.

      • jomomma says

        FAIL - I think YOUR wrong

      • Bob says

        Idiot fail. You are is spelled you're. I find the fact that we fail to educate people appropriately in this country much scarier than frozen bread

      • Momof3 says

        Eric- the term "baking" generally implies that the process was started and finished at the site. The mere fact that you know what "proofing" means that you know this is not the case. A supplier creates the product, molds and forms and steams product. Product arrives daily via "bread truck" and the employees put it in the oven. People, Panera does the same thing, thats what those big silver boxes you see are... bread in their "Proof" boxes. Just because its put in an oven on site, does not mean it was made there.

      • Lauren says

        I don't think there is any reason to be rude Eric. Calm down.

      • Lucy says

        It is spelled "unintelligent" jackass.

  37. Tammy says

    Oh...yuck. I know from reading Subway's ingredient list (on their website) that the "chicken" has a good portion of soy in it, and that the bread contains a lot of soy too. Unfortunately, we just ate there last night...I'm trying to avoid all fast food restaurants and I've always looked at this one as the lesser evil, but now I'm rethinking that.

    I have always tried to avoied nitrates, but occasionally I know they are consumed. BUT not anymore! Especially not for my daughter!

  38. jennifer says

    wow! being gluten free, i think i could actually eat that at subway!!!

    • tardis_blue says

      No, because they reach into the bins with their hands and put the veggies on the sandwich bread, and then reach back into the bins for more veggies... Everything in there is awash in gluten, I promise. I used to work there, and there isn't even the slightest attempt to (or even comprehension of) cross-contamination. If you need to be gluten-free for celiac or intolerance, you will still get very sick eating there. If you're just following a diet, you'll be fine.

      • jen says

        I am Celiac and in one of the markets with GF rolls. They have a strict training program for cross contamination. I am very sensitive to any CC, I've eaten the GF rolls twice now and didn't have any reaction.

  39. Lara says

    This is so disheartening, once again the food industry "dupes" consumers into believing they are making a healthy choice when in fact the food is loaded with chemicals and additives. As a frequent traveler I used to go to subway sometimes twice a day on trips thinking it was much healthier then any other convenience food. Luckily I have given this up in favor of finding local markets or whole foods in more urban areas and buy organic real food there! Thank you for this very eye opening investigation!

  40. Rosemary says

    This is a great post. My son actually has began to get physically ill when eating nitrates. We always have to buy nitrate free sandwich meat. Actually since the we have changed the way we eat. I have started to become physically ill 15-20 minutes after eating at many fast food places and the last time we did eat at subway will be my last because it happened to me there too. Most beef is out of our diet now. It is most of the time chicken, turkey or some type of fish if we do eat meat.