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  1. #1
    Registered User berraco58's Avatar
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    Question Wheat Bread versus White ... Subway

    So I just recently started counting my food and I decided to start with this subway sandwich I had to eat on the go. I usually don't eat out but yesterday was hectic. Anyway ... I decided to go "healthy" and eat wheat instead of white.


            &# 160;       &#16 0;         |  6" Italian       & #160;|   6" 9-Grain
            &# 160;       &#16 0;         |  (White) Bread  |   Wheat Bread
    ========================================
    Serving Size (g)    |   &#16 0; 71      &#16 0;       |&#160 ;     78
    Calories                |& #160;   200             &# 160;|      200
    Cal From Fat       &#160 ;|     20  &#16 0;            |     & #160;25
    Total Fat (g)       &#160 ;|      2 &#160 ;        & #160;   |    &# 160; 2.5
    Sat Fat (g)       &#160 ;  |     0.5&#1 60;       &#160 ;   |        1
    Trans Fat (g)       |&#16 0;     0  &#160 ;        & #160;   |    &# 160;  0
    Chol. (mg)       &#16 0;   |    &#160 ; 0                |& #160;      0
    Sodium (mg)       &#16 0;|     470  &# 160;       &#16 0;  |     360
    Carb (g)       &#160 ;      |      38              &# 160;|      40
    Dietary Fiber (g)   |    &#16 0; 1      &#160 ;        |        4
    Sugars (g)       &#160 ;   |       5       & #160;       |&# 160;      5
    Protein (g)       &#160 ;   |       7       & #160;       |&# 160;      8
    Vitamin A %DV     |  &#16 0;    0   &#160 ;        & #160; |      &# 160;0
    Vitamin C %DV     |  &#16 0;   15    &#16 0;          |     15
    Calcium %DV       |&#16 0;      2 &#160 ;        & #160;    |   &# 160;   4
    Iron %DV       &#160 ;    |       15               |& #160;    20

    Here's the link ... top of page 4
    http://world.subway.com/Countries/Nu...tionValues.pdf

    So I don't see much of a difference between the two breads from this table other than the fact that the wheat had slightly more grams from fat, considerably less sodium, 4x the fiber over white, 2x Calcium and and 1.333x the Iron.

    My question is ... what does this mean? I thought people ate wheat because of the carbs in white yet per this data, the white bread is 53.5% carbs and the wheat is 51.3% carbs ... not much difference.

    Is Subway Wheat just crap? Or is this true for all wheat versus white?
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  2. #2
    Veg can't get big lolwut? Mr.Runner's Avatar
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    For some it has to do with what you posted: more nutrients, more fiber, healthier for digestion.

    But people have gone on about the "glycemic index" of food, how fast it's digested, how much insulin gets secreted, etc, but in the context of a total meal (especially a sandwich), I'd say the worry for something like that is nil.

    To be more specific to your question...there's rarely a difference in cals/carbs from whole wheat to white bread.
    I only seem like I know what I'm talking about, because I only talk about things that I know about.

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  3. #3
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    Subway in general is crap. Its processed bread with processed meat lightly topped with 1 serving of veggies.



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  4. #4
    wears U G G's Ted Nugent's Avatar
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    i noticed the samething yesterday when i was picking out pasta at the grocery store. the fancy organic fiber enriched whole wheat pasta jad almost the exact same nutritonal values as the regular white pasta. Maybe there was 1-2 more grams of fiber in the whole wheat but other than that thje WW pasta was the same as the White just 2-3 times the price.
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  5. #5
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    Originally Posted by Ted Nugent View Post
    i noticed the samething yesterday when i was picking out pasta at the grocery store. the fancy organic fiber enriched whole wheat pasta jad almost the exact same nutritonal values as the regular white pasta. Maybe there was 1-2 more grams of fiber in the whole wheat but other than that thje WW pasta was the same as the White just 2-3 times the price.
    I think that's how they get many consumers. All we hear now is "whole grain" this and "whole grain" that....so once again uneducated consumers think it's a quick and easy way to lose weight or something. Yet, consumption goes up and people don't see results because they aren't changing their bad habits as a whole. /rant
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  6. #6
    Right Mentality Necesary! ReedT's Avatar
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    I dont remember where I read it, but Subway wheat is basically just white flour mixed with a little wheat flour. It not actually 100% wheat like you can find out in the stores.
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  7. #7
    wears U G G's Ted Nugent's Avatar
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    places like Subway, fast food, deli meats, convenient foods. are all packed with nitrates and preservatives and tons of chemicals which are terrible for your body.
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  8. #8
    Registered User berraco58's Avatar
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    But what about Jared?! He was my hero ....

    No for real, that's what gets me too, all of these people put their noses up at you because your being unhealthy and eating white ... I thought I was doing some great serive to my self from a carb/cal reduction standpoint by getting the wheat yesterday... I mean I get my calcium and iron from other sources so now it seems like I'm gonna have to go back to white. I'm sorry but wheat just tastes like cardboard to me.
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  9. #9
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    I've seen no difference from getting my carbs from a white bread/white flour source to a whole wheat/wheat flour source, even being aware of the glycemic index

    I think wheat's a little heartier and I prefer it for the flavor

    In the food market "whole wheat" and "whole grain" are decieving terms though. Like someone else said a lot of companies may give you something thats 22g carbs, like a nutri-grain bar, and call it "whole grain", because it has "7g whole grains" or "3g whole grains". Some so called "wheat breads" and "wheat pastas" are make with 10% wheat flour. If you really want to follow a low-GI diet then look out for things like that.
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  10. #10
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    If the rest of your diet is lacking fruits and veges, then maybe that extra fiber and nutrients will help you... but probably not. Better off with whatever you enjoy more and making sure you get your vegetables in.
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  11. #11
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    Its not the best, its first ingrediant for both in enriched white flour, but then again $5 on the run, it gets the job done.
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  12. #12
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    There are many differences in wheat breads. Some are almost merely colored white bread lol

    Goto the grocery store and start looking at nutritional facts. Some loaves of wheat bread have 100 cal per slice while others have 40 cal per slice. The amounts of fiber and protein vary just as much.

    I found in general breads that claim 100% whole grain as opposed to 100% whole wheat are much more "healthy" when regarding the numbers.
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    its not the biggest difference, but it tastes the same and every little bit helps. when i buy bread in the store though i buy the whole grain stuff with extra protein and that seems to be way better compared to white, not to mention somehow it stays fresh longer.
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    Their wheat bread is not perfect but it's ok. Subway cant have a 100% wholewheat sub anyway because the wholewheat bread will just break apart when all the stuff are added into it.
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  15. #15
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    Leave Subway alone.
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  16. #16
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    Originally Posted by berraco58 View Post
    So I just recently started counting my food and I decided to start with this subway sandwich I had to eat on the go. I usually don't eat out but yesterday was hectic. Anyway ... I decided to go "healthy" and eat wheat instead of white.


    *************************|**6" Italian********|***6" 9-Grain
    *************************|**(White) Bread**|***Wheat Bread
    ========================================
    Serving Size (g)****|*****71**************|******78
    Calories***************|****200*************|***** *200
    Cal From Fat********|*****20**************|******25
    Total Fat (g)********|******2**************|******2.5
    Sat Fat (g)**********|*****0.5************|*******1
    Trans Fat (g)*******|******0***************|*******0
    Chol. (mg)***********|******0***************|*******0
    Sodium (mg)********|*****470*************|*****360
    Carb (g)**************|*****38**************|******40
    Dietary Fiber (g)***|******1***************|*******4
    Sugars (g)***********|******5***************|*******5
    Protein (g)***********|******7***************|*******8
    Vitamin A %DV*****|*******0**************|*******0
    Vitamin C %DV*****|******15**************|*****15
    Calcium %DV*******|*******2***************|*******4
    Iron %DV************|******15**************|*****20

    Here's the link ... top of page 4
    http://world.subway.com/Countries/Nu...tionValues.pdf

    So I don't see much of a difference between the two breads from this table other than the fact that the wheat had slightly more grams from fat, considerably less sodium, 4x the fiber over white, 2x Calcium and and 1.333x the Iron.

    My question is ... what does this mean? I thought people ate wheat because of the carbs in white yet per this data, the white bread is 53.5% carbs and the wheat is 51.3% carbs ... not much difference.

    Is Subway Wheat just crap? Or is this true for all wheat versus white?
    in my opinion their wheat is crap, it depends on how you look at it, as far as if you are trying to eat "clean" its not that great, although i personally have a thing against corn syrup which they have in their wheat bread. some people might argue its better than white, which it proabably is but i dont eat anything from there at all
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  17. #17
    Detoxing from Life martina92685's Avatar
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    Originally Posted by LayzieBone085 View Post
    but then again $5 on the run, it gets the job done.
    Exactly.

    I would just always choose wheat because I am a fiber lovin' freak. It's the first thing I look at on a nutrition label.


    Originally Posted by Black_Mage_X View Post
    Leave Subway alone.
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  18. #18
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    IrishGirlwww has much to be proud of. One of the best! (+20000) IrishGirlwww has much to be proud of. One of the best! (+20000) IrishGirlwww has much to be proud of. One of the best! (+20000) IrishGirlwww has much to be proud of. One of the best! (+20000) IrishGirlwww has much to be proud of. One of the best! (+20000) IrishGirlwww has much to be proud of. One of the best! (+20000) IrishGirlwww has much to be proud of. One of the best! (+20000) IrishGirlwww has much to be proud of. One of the best! (+20000) IrishGirlwww has much to be proud of. One of the best! (+20000) IrishGirlwww has much to be proud of. One of the best! (+20000) IrishGirlwww has much to be proud of. One of the best! (+20000)
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    Eat which ever one u find tastier!!
    Believe it is possible to solve your problem. Tremendous things happen to the believer. So believe the answer will come. It will.
    Norman Vincent Peale
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  19. #19
    Registered User mygame11's Avatar
    Join Date: Mar 2008
    Location: United States
    Age: 35
    Stats: 5'5", 280 lbs
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    This has probably already been said, IDk...unfortunately I did not read past your (the OP's) post.

    Subway does NOT use 100% whole grain wheat bread...their ingredients are enriched wheat flour...NOT whole grain...there is basically no difference at all!
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