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Steer clear of cheese sandwiches with mayonnaise. A cheddar sandwich with mayo dressing and salad cream packs fat that’s close to the amount contained in a couple of chocolate bars.
2 Favourite fillings
Like chicken? But are you sure it’s the real clucking thing between the slices? Most sandwiches don’t have 100 per cent pure chicken. Common additives include water, potato starch and lactose.
3 Perk it up
“As much as 70 per cent of the nutrients are removed from white bread during refining,” says Patrick Holford, author of The Optimum Nutrition Bible. Eat some fruit—dried apricots, bananas or kiwi—with your sandwich to boost your nutrient intake.
4 Marg—better than butter?
No. Most margarine is high in trans fats, which are far worse for your health than the saturated fats found in butter. Olive oil spreads have only 20 per cent of the cardio-protective properties of olive oil. Going dry is the best option. If you can’t keep it dry, opt for an organic unsalted butter.
5 Shelf life
Pasteurised sandwich fillings can be kept intact for over five months. This level of “freshness” isn’t via preservatives but by a process of long preparation.
6 Brown is better
Rural Africans eat up to 55gm of fibre daily and have extremely low levels of bowel cancer. The Satiety Index, composed by Dr Susanne Holt, from the University of Sydney, shows that wholemeal breads are nearly 50 per cent more filling than white bread.
This is because fibre increases your levels of cholecystokinin, a hormone that slows the rate at which your stomach digests food and makes you feel fuller for longer.
Make your own
• Eat your sandwich with mint chutney or yoghurt dip. Besides the flavour, they are great appetisers.
• Making an open sandwich? Put in chunks of paneer or chicken tikka.
• Put aloo tikkis between slices of bread and grill them.
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