New Study Suggests Sandwiches Are Jeopardizing Your Health -- But Are They?

Is anybody else tiring of all these new "studies" which seem nuanced, but ultimately boil down to the cardinal rule of health? Everything in moderation, folks! Science demonstrates it again.

A new study published in the journal Public Health suggests that if you are somebody who often opts for a sandwich during lunchtime, than your choice may be sabotaging your health -- but that’s not the whole story.

Researchers at the University of Illinois analyzed data drawn from more than 27,000 adults, and concluded that on the days those adults consumed sandwiches, they ended up consuming nearly 100 more calories per day (as well as more sodium, sugar and fat) than on days they chose another lunch option.

Study co-author and assistant professor of kinesiology and community health at the University of Illinois at Urbana-Champaign, Ruopeng An, told Live Science this could be due to Americans’ tendency to consume sandwiches that are low in produce, but high in calories, fat and sodium.

In other words: Sandwiches aren’t making us all fat and unhealthy. Our personal dietary choices probably are, though.

As the researchers wrote in the study: "Sandwich consumers are advised to prudently evaluate the calorie and nutrient content of sandwiches in order to make informed and more healthful dietary choices."

Look, folks, this isn’t groundbreaking stuff. While the study did show that about 53 percent of the participants ate a sandwich on any given day, what’s more important is what those sandwiches were filled with. Commonly, adults seem to be choosing to consume sandwiches stuffed cold cuts and burgers. Of course those ingredients are higher in sodium and fat.

What it boils down to is this: Sandwiches won’t jeopardize your health -- in fact, they could help bolster it! -- so long as you make mindful decisions about what to fill your meal with. Live Science provided the following tips for a more nutritious sandwich:

* Make your own sandwich if possible, so you have more control over what goes in it

* Add more leafy veggies, but less meat

* Use whole wheat bread with no salt added

* Avoid adding processed meat, because it is typically high in fat and sodium

* Avoid using dressings (like mayo and other sauces)