A well-built sandwich can be a powerhouse of nutrients when crafted thoughtfully. As a dietitian and diabetes specialist, here are five core principles to follow to make your sandwich both balanced and blood-sugar friendly.
The Top 5 for a Fabulous Sandwich
1. Choose High-Fiber, Natural Bread
- Opt for whole grain or sprouted grain bread with at least 3–5g of fiber per slice.
- Check the ingredient list: it should have whole grains listed first, and minimal added sugars or preservatives.
- Fiber slows down carbohydrate absorption, helping maintain steadier blood glucose.
Our Dietitians' top sliced bread picks: Dave’s bread powerseeed; Ezekiel bread; Cinderella Bakery bread (from a local Russian bakery in San Francisco); Mestemacher brand’s “fitness” bread or “rye” bread.
2. Add Lean Protein and Light Cheese
- Include a lean protein source like grilled chicken, turkey breast, tuna packed in water, or hummus.
- Choose low-fat, low-sodium cheeses (like part-skim mozzarella or Swiss) to provide calcium without excess saturated fat or salt.
- Protein keeps you full longer and stabilizes post-meal blood sugars.
Our Health Coaches favorite all natural proteins: Trader Joe’s Natural, uncured beef Pastrami; Eataly’s or Trader Joe’s Beef Bresaola; Applegate’s Oven Roasted Turkey breast; tuna canned in water
3. Make 50% of the Sandwich NON-STARCHYVegetables
- Half of your sandwich volume should be colorful, fresh veggies.
- This boosts fiber, water, and micronutrients without adding many calories.
- Think leafy greens, sliced tomatoes, bell peppers, cucumbers, sprouts, and red onions for crunch and variety.
- Avoid the starchy veggies, like potatoes, corn, and squash. you already have the bread, so you don’t need this
4. Watch out for the Add-Ons (pickles and spreads)
- Be careful of your pickled vegetables, as these will often have extra sugar, like in bread& butter pickles, and pickled garlic. Get ones that are unsweetened, instead..
- Avoid starchy fillers (like potato or corn spreads) that can spike blood sugar.
- Skip sugary sauces (like honey mustard, sweet relish, or BBQ sauce) and high-fat spreads like cream cheese or mayo-- Instead, use mustard, avocado slices, or a thin layer of olive-oil-based spread for flavor and heart-healthy fats.
5. Be Choosy with your Cheese
- If you use cheese, choose varieties naturally lower in saturated fat and sodium, such as part-skim mozzarella, Swiss, or ricotta.
- Use thin slices or shredded cheese so you can enjoy the flavor while keeping portions small (1 oz or less).
- Avoid processed cheese slices or spreads, which often contain added sodium, saturated fats, and preservatives.
- Cheese can add valuable calcium and protein, but should be a flavor accent, not the main feature of your sandwich.
Dietitian Picks for Cheese: Sargento ultra thin sliced cheese- 40 calories a slice; Mozzarella sliced cheese- 50 calories per slice; soft goat cheese- 70 calories per 1 oz.
The Takeaways
A balanced sandwich is built like a mini portioned plate all stacked up:
- Whole grains + lean protein + loads of non-starchy vegetables,
- With minimal added sugar, sodium, and saturated fat.
This structure supports steady blood sugar, sustained energy, and heart health—making your sandwich both delicious and diabetes-friendly.