Dissecting Subway‘s "Eat Fresh" Claim: Is the Food Really Fresh or Processed?

Introduction

Subway, the world‘s largest fast food chain with over 40,000 locations, has built its brand on the promise of freshness. Their slogan "Eat Fresh" implies a healthier alternative to traditional fast food fare. But is Subway‘s food actually fresh, or is it highly processed like most fast food? Let‘s take an in-depth look at Subway‘s ingredients and practices to find out.

What is Processed Food?

Before we dive into Subway‘s menu, let‘s define what we mean by processed food. According to the Academy of Nutrition and Dietetics, processed food is "any food that has been altered from its original state for convenience and safety reasons". This includes:

• Foods canned or frozen for preservation
• Foods packaged into bags or boxes
• Foods with added preservatives or artificial flavors
• Ready-to-eat foods like crackers, chips, and deli meat

Minimally processed foods have undergone slight changes like cutting, cooking, or packaging. Examples include bagged spinach, roasted nuts, and frozen fruits and veggies. Some processing can actually make foods safer and extend shelf life.

However, heavily processed foods are more drastically altered and often contain additives like salt, sugar, oils, and artificial colors or flavors. Ultra-processed foods go a step further and typically have many added ingredients and little intact whole foods.

With that framework in mind, let‘s examine how Subway processes its ingredients, starting with the meats.

Analyzing Subway‘s Meats

Subway offers a wide array of meats for its subs, from turkey and ham to meatballs and tuna salad. While Subway claims to use high-quality proteins, a closer look at the ingredients reveals that all of their meats are processed to some degree.

Turkey and Chicken

Subway‘s turkey and chicken are perhaps the least processed of their meats. The oven roasted chicken, for example, contains chicken breast meat, water, and 2% or less of additives like modified food starch, soy protein concentrate, sodium phosphates, and natural flavors. The turkey breast also contains turkey breast, water, and similar additives.

While these meats are not as heavily processed as some others, they still undergo processing. The addition of water and additives helps control moisture and texture. Sodium phosphates, in particular, are common additives in processed meats that can help retain moisture and enhance flavor. Some studies have linked high phosphate intake to increased heart disease risk, especially for people with kidney issues.

Cold Cuts

The cold cut meats at Subway, like the ham, salami, and pepperoni, undergo more extensive processing. Along with the meat, these products contain additives like corn syrup, dextrose, sodium phosphates, sodium erythorbate, sodium nitrite, and lactic acid starter culture.

Dextrose and corn syrup are added sugars that can extend shelf life. Sodium nitrite is a preservative that gives cured meats their distinct color and flavor, but it‘s also been linked to a small increased risk of certain cancers. Sodium erythorbate is an antioxidant that helps prevent color changes in cured meats.

Meatballs and Steak

Subway‘s meatballs and steak undergo the most dramatic alteration from their original form. The meatballs contain ground beef, breadcrumbs, soy protein concentrate, and additives like caramel color and corn syrup solids. The steak also contains soy protein concentrate along with hydrolyzed soy and corn protein.

These added soy proteins and carbohydrates help bind the meat together and retain moisture. Caramel color is a common additive that makes the meatballs look more appealing. However, these additives also make the final product highly processed and far removed from simple ground beef.

Tuna Salad

Perhaps the most controversial of Subway‘s offerings is the tuna salad. In early 2021, a lawsuit alleged that Subway‘s tuna wasn‘t actually tuna at all. Lab tests failed to identify tuna DNA in tuna samples from three different Subway locations.

Subway vehemently denies these claims, stating that their tuna is 100% wild-caught skipjack tuna mixed with mayonnaise. They suggest that the lack of identifiable tuna DNA could be due to the cooking process breaking down the proteins.

However, even if Subway‘s tuna is 100% tuna, it‘s still a processed food product. The tuna arrives at Subway pre-mixed with mayonnaise in sealed packaging. Mayonnaise itself is a processed food high in fat and calories. The final tuna salad product is much higher in fat and calories than plain tuna would be.

Beyond the Meats: Examining Subway‘s Other Ingredients

While the meats may be the most heavily processed items at Subway, they‘re not the only processed ingredients. Let‘s look at how Subway processes its breads, cheeses, veggies, and condiments.

Breads

Subway‘s breads arrive at the restaurants par-baked and frozen. The individual restaurants then finish baking the breads and serve them "fresh". However, this means that the breads were actually made off-site, frozen for transport, and then reheated.

Many of Subway‘s breads also contain preservatives like calcium propionate and sodium stearoyl lactylate. These additives help prevent spoilage and maintain texture during transport and storage. So while the final baking step may occur in-store, the breads themselves are still processed foods.

Cheeses

Most of Subway‘s cheeses, including the American cheese and shredded Monterey cheddar, are processed cheeses. Processed cheese is made from cheese but also includes additives like emulsifiers, salts, and artificial colors. These additives help create a uniform texture and extend shelf life. One of Subway‘s cheese options is even called "Processed Cheddar".

Veggies

The veggie toppings are one area where Subway does offer fresh, unprocessed options. The cucumber, green pepper, red onion, spinach, and tomatoes are all fresh produce that‘s sliced in-store. However, even here there are a few slightly processed options like the banana peppers and jalapenos, which are pickled in a brine solution.

Condiments

Many of Subway‘s sauces and dressings, like the chipotle southwest and ranch, contain additives and preservatives. For example, the chipotle southwest sauce contains propylene glycol alginate as a thickener and preservative. The ranch dressing contains phosphoric acid as a preservative and flavor enhancer. Even the mayonnaise, a core component of many subs, is a processed mixture of vegetable oils, water, eggs, and additives.

Subway‘s Ingredient Sourcing and Processing Methods

To fully understand how Subway processes its food, it‘s helpful to look at where the ingredients come from and how they‘re prepared before arriving at the individual restaurants.

According to Subway‘s website, their ingredients are sourced from "approved suppliers" who adhere to strict standards for food safety and quality. However, details on these suppliers and their practices are limited. Some information can be gleaned from Subway‘s sustainability and responsibility reports.

For example, Subway states that their poultry suppliers in the US must follow the National Chicken Council Animal Welfare Guidelines. They also claim that their pork and beef come from suppliers who adhere to industry best practices. However, the specific suppliers and their processing methods are not disclosed.

Once the ingredients are sourced, many of them undergo processing at central facilities before being distributed to the individual restaurants. The meats, for example, are cooked, sliced, and packaged off-site. The breads are partially baked, frozen, and shipped to the restaurants. Even the veggies are often pre-sliced and packaged before arriving at the restaurant.

This centralized processing approach allows Subway to maintain consistency across its thousands of locations. However, it also means that by the time the ingredients reach the consumer, they‘ve undergone significant processing and traveled quite a distance from their origins.

The Healthiness of Processed Foods

So why does it matter whether Subway‘s foods are processed or not? From a health perspective, processed foods have been linked to a variety of negative outcomes.

Highly processed foods often have more calories, salt, sugar, and unhealthy fats than their unprocessed counterparts. A diet high in processed foods has been linked to an increased risk of obesity, heart disease, diabetes, and certain cancers.

Processed meats, in particular, have come under scrutiny. In 2015, the World Health Organization classified processed meat as a Group 1 carcinogen, meaning there is strong evidence that it can cause cancer. Studies have found that eating 50 grams of processed meat daily (about 2 slices of bacon) increases the risk of colorectal cancer by 18%.

Of course, not all processed foods are created equal. Some processed foods, like canned beans or frozen fruits and veggies, can be part of a healthy diet. And even more indulgent processed foods can be enjoyed in moderation.

But for a chain like Subway, which markets itself as a healthier fast food alternative, the degree of processing in its foods is relevant information for consumers to consider.

Fresh vs Processed: Branding in the Fast Food Industry

Subway is far from the only fast food chain to use "fresh" branding. Chains like Panera, Chipotle, and Freshii also market themselves as healthier, fresher alternatives to traditional fast food.

However, the use of fresh ingredients doesn‘t necessarily equate to an unprocessed or healthy meal. Chipotle, for example, uses fresh ingredients but many of their dishes are still high in calories, fat, and sodium. Panera‘s menu includes fresh salads and soups, but also highly processed items like their mac and cheese and pastries.

In fact, it‘s arguable whether any fast food chain can truly offer a completely fresh and unprocessed meal. The very nature of fast food – quickly prepared meals using standardized ingredients – lends itself to some degree of processing.

When a chain like Subway markets itself as "fresh", it‘s more about the perception of freshness rather than a literal lack of processing. Seeing the veggies being sliced and the sandwich being assembled in front of you gives the illusion of a fresher, healthier meal, even if the individual components are still processed.

Making Healthier Choices at Subway

Despite the processed nature of many of Subway‘s ingredients, it‘s still possible to make relatively healthy choices there. Here are some tips:

• Opt for the 9-grain wheat or 9-grain honey oat bread for more fiber and whole grains.
• Choose leaner proteins like chicken or turkey over high-fat options like meatballs or salami.
• Load up on the fresh veggie toppings.
• Go easy on the condiments and dressings, which can add a lot of calories, fat, and sugar.
• Consider the salads, which can be a lower-calorie option if you choose a low-fat dressing.

Remember, though, that even the healthiest Subway meal is still fast food. Enjoying it in moderation is key. For optimal health, preparing meals at home using whole, unprocessed ingredients is still the best option.

Conclusion

In conclusion, despite Subway‘s "Eat Fresh" slogan, the majority of its ingredients are processed to some degree. The meats contain additives and preservatives, the breads are par-baked and frozen off-site, and even some of the veggies undergo processing.

This doesn‘t mean that Subway is necessarily unhealthy, but it‘s important for consumers to have a realistic understanding of what "fresh" means in the context of fast food. Subway‘s food is fresher than some other fast food options, but it‘s still a far cry from a home-cooked meal made with whole ingredients.

Ultimately, the healthiness of Subway comes down to the individual choices consumers make. By opting for the leaner proteins, loading up on veggies, and going easy on the sauces, it‘s possible to enjoy a relatively balanced meal at Subway. But for truly fresh, unprocessed food, your best bet is still your own kitchen.