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Is McDonald's or Subway healthier?

Looking at the overall meal, the Subway meal in terms of protein and sugar was slightly healthier than McDonald's and provided more vegetables, however it was higher in sodium. Remember both meals contributed the same total number of calories but on top of that, it was a large amount of calories.

cooperinstitute.org - Subway or McDonald's--Which is Healthier? - The Cooper Institute

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I am sure you probably responded Subway. And why wouldn’t you? That is probably the main message promoted any time you see an advertisement for their sub sandwiches. But is it really true?

A recent study decided to assess if adolescents ages 12 to 21, purchased foods that had fewer total calories at a restaurant marketed as “healthy” compared to one of it’s competitors. The “healthy” chain studied was Subway and the competitor, McDonald’s. The 97 adolescents in the study purchased an average of 1,038 calories from McDonald’s and 955 calories from Subway. The difference was not statistically significant meaning that, in terms of calories, there was no difference between the two restaurants. Interesting when you consider part of Subway’s messaging is to choose their foods to aid in weight management and weight loss. Oh and for reference, the average recommendation for total calorie intake for the whole day for an adolescent is approximately 2,400 calories. This means that this one meal contributed a little more than 40% to their total calorie need for the day. In addition to total calories, the researchers also looked at the breakdown of where the calories were coming from and what the meal was made of and they did see some differences: The sandwich purchased at Subway averaged 784 calories while at McDonald’s it was 572 calories

Drink calories averaged 61 calories at Subway and 151 at McDonald’s

Side items contributed an average of 35 calories at Subway compared with 201 at McDonald’s The total meal contained an average of 36 grams of sugar at Subway and 54 grams at McDonald’s The total meal contained an average of 41 grams of protein at Subway and 32 grams at McDonald’s Sodium intake averaged 2,149 mg at Subway and 1,829 mg at McDonald’s (FYI: Total recommendation for the day is not to exceed 2,300 mg for healthy individuals.) The sides (fries, potatoes chips) and drinks contributed more calories at McDonald’s while the sandwich itself, more at Subway. Looking at the overall meal, the Subway meal in terms of protein and sugar was slightly healthier than McDonald’s and provided more vegetables, however it was higher in sodium. Remember both meals contributed the same total number of calories but on top of that, it was a large amount of calories. While healthier foods have a tremendous impact on our health and are important for disease prevention, when talking about weight maintenance and weight loss, total calories are more significant and there is a high likelihood that consuming these meals would lead to an overconsumption of calories for the day. There are things that we can do if we enjoy consuming these foods or if we have to out of necessity or convenience. At McDonald’s, this research shows we can cut a significant amount of calories by decreasing the portion size of our sides and drinks, or better yet, eliminate them completely. At Subway we can choose smaller size subs, request for less meat etc. and then pack in the veggies that are offered as toppings. And of course always be an informed consumer. Both of these chains post their nutritional information in their stores and on their websites.

Reference

Lesser LI, Kayekjian K, Velasquez P, Tseng C, Brook R, Cohen DA. Adolescent purchasing behavior at McDonald's and Subway (2013). J Adolescent Health. DOI: 10.1016/j.jadohealth.2013.02.014

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mindbodygreen.com - The 9 Healthiest Fruits In The World, Ranked By Experts - MindBodyGreen

With a quick scan of this list, it's safe to say berries are the equivalent of leafy greens in the vegetable world. They're packed with fiber (8 grams per cup—that's about a third of your daily needs!), contain a variety of phytonutrients, and their net antioxidant effect is, gram for gram, second only to herbs and spices. Additionally, a 2011 study3 showed that consuming 60 grams of black raspberry powder slowed the growth rate of colorectal cancer cells and the blood vessels that supply them in two to four weeks. Researchers believe that the fruit phytochemicals stimulate our own enzyme defenses that neutralize cellular waste products known as free radicals, which, left unchecked, promote cellular deterioration and lead to cancerous mutations. Admittedly, most of the berry/cancer research has measured the effect of a berry extract on human cancer cells in a test tube. But Dr. Shetreat believes that berries as a complementary therapy for cancers of the colon, prostate, and breast looks promising. The colon cancer connection makes especially good intuitive sense, she adds, since the fiber in the fruit feeds good bacteria in the gut, which then produce organic acids, which then feed the cells that protect the colon's lining. Bonus: Raspberries are also a great source of vitamin C. Try it: This beet, apple, and raspberry salad with herbed millet is loaded with filling, digestion-friendly fiber.

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