reinvigorating the sandwich - Sue Radd Nutrition and Wellbeing Clinic

reinvigorating the sandwich - Sue Radd Nutrition and Wellbeing Clinic
According to the Wall Street Journal, the humble sandwich is considered “Britain’s biggest contribution to gastronomy”! But how healthy is it?
what is a sandwich?
Mums and dads worldwide love
sandwiches because they don’t require
cutlery so there’s less washing up! They
are portable too, making them ideal
for school and work lunches away from
Although all sandwiches consist of
two pieces of bread or similar carbohydrates, which serve as a wrapper for
some other ingredients, they’re not all
the same. Some may not be healthful,
even actively promoting disease! For
example, processed meats such as
ham, corned beef, salami or sausage,
and smoked chicken or fish, which are
common sandwich fillings, are all linked
to chronic diseases such as type 2
diabetes, heart disease and cancer.
And highly saturated fat spreads such
as butter or refined vegetable oil
spreads like margarine may clog up
your arteries or promote inflammation.
So what are you feeding your family on
a daily basis?
how to make it healthier
◗◗ Bread. Whether it’s sliced bread, a roll
or a wrap, pick something with a lot
of seeds and grains, sourdough or
sprouted grain for maximum goodness and minimal harm to your blood
sugar and insulin readings.
◗◗ Spreads. Use spreads made from
whole food plant ingredients to
supply antioxidants and anti-inflammatory phytonutrients. Examples
include fresh avocado, hummus,
eggplant or a nut or seed paste or
◗◗ Protein. Choose mostly plant-based
protein sources such as a lentil
burger, falafel, baked beans, marinated tofu patty, nut loaf or vegetarian sausage. Plant proteins actively
fight chronic disease, whereas diets
high in animal protein alter your
intestinal flora in harmful ways that
are linked with bowel cancer.
◗◗ Vegetables. Fresh or roasted vegetables and salads such as tabbouleh
and cabbage are perfect ways to bulk
up the filling. Use common ones too,
but also try new varieties and combinations such as watercress or crunchy
radish, which have potent anticancer
properties. Sprouts, microgreens and
herbs of all types are delicious and
add variety and medicinal value to
keep your family healthy.
Nutritionist Sue Radd is the award-winning author of The Breakfast Book
and co-author of Eat To Live, internationally acclaimed for showing how
savvy eating can combat cancer and heart disease and improve wellbeing. See for more nutrition information.
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