6 Inches Subway Club (Subway) (1 Serving)

Order the Club as a salad or protein bowl instead of on bread; keep the turkey, ham, roast beef, cheese, and add plenty of non-starchy vegetables such as lettuce, spinach, cucumbers, tomatoes, peppers, onions, and pickles.

Avoid sweet sauces such as sweet onion, teriyaki, honey mustard, and barbecue; choose mustard, vinegar, oil and vinegar, or a small amount of mayonnaise instead.

Skip cookies, chips, sweetened drinks, and juice with the meal; choose water, sparkling water, or unsweetened tea.

Ask for extra vegetables and do not add extra bread, croutons, or other starchy sides.

Take a 10–20 minute easy walk after eating, if safe for you, to help blunt the post-meal rise.

If large spikes persist, review your meal timing, portions, and any diabetes medication plan with your clinician; do not change medication doses on your own.