SUBWAY, roast beef sub on white bread with lettuce and tomato & Diabetes
Moderate glycemic impact — consider portion size. Glycemic load of 13.4 per 100g.
✅ Nutrition data verified · GL 13.4/100g · GI 68.1 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
How This Food Affects Blood Sugar
Nutrition Profile
What to Watch For
⚠️ Low Dietary Fiber
SUBWAY, roast beef sub on white bread with lettuce and tomato contains only 0.7g of fiber per 100g — far below the recommended threshold for diabetes-friendly carbohydrates. Without fiber to slow digestion, the starches break down rapidly in the small intestine, causing a quicker glucose release into the bloodstream. The American Diabetes Association recommends choosing high-fiber carbohydrates (≥3g per serving) to help stabilize post-meal blood sugar. Pairing SUBWAY, roast beef sub on white bread with lettuce and tomato with high-fiber vegetables or legumes can partially offset this effect.
ADA Standards of Medical Care in Diabetes (2024). Diabetes Care, 47(Suppl 1).
Practical Guidance
💡 Pair With Protein & Fiber
Eating alongside lean protein and non-starchy vegetables slows gastric emptying and blunts the post-meal blood sugar rise.
💡 Check Your Own Response
Individual blood sugar responses vary. Use a glucose meter to understand how this food affects you personally.
💡 Glycemic Load Over Glycemic Index
GL accounts for both the speed AND amount of carbohydrate, making it more practical for real-world eating than GI alone.
💡 Pair Carbs With Protein
Adding protein to a carbohydrate-containing meal slows digestion and helps prevent blood sugar spikes.
Lower-GL Alternatives
🍔 KFC, Fried Chicken, ORIGINAL RECIPE, Thigh, meat only, skin and breading removed
GL 0/100g — Low GL
Rated diabetes-friendly — lower glycemic impact than your current selection.
KFC, Fried Chicken, ORIGINAL RECIPE, Thigh, meat only, skin and breading removed & diabetes →🍔 POPEYES, Fried Chicken, Mild, Drumstick, meat only, skin and breading removed
GL 0/100g — Low GL
Rated diabetes-friendly — lower glycemic impact than your current selection.
POPEYES, Fried Chicken, Mild, Drumstick, meat only, skin and breading removed & diabetes →🍔 KFC, Fried Chicken, ORIGINAL RECIPE, Drumstick, meat only, skin and breading removed
GL 0.1/100g — Low GL
Rated diabetes-friendly — lower glycemic impact than your current selection.
KFC, Fried Chicken, ORIGINAL RECIPE, Drumstick, meat only, skin and breading removed & diabetes →🍔 KFC, Fried Chicken, EXTRA CRISPY, Breast, meat only, skin and breading removed
GL 0.2/100g — Low GL
Rated diabetes-friendly — lower glycemic impact than your current selection.
KFC, Fried Chicken, EXTRA CRISPY, Breast, meat only, skin and breading removed & diabetes →Other Fast Foods Foods
🍔 LITTLE CAESARS 14" Original Round Meat and Vegetable Pizza
🟡 Eat in Moderation · GL 14.3/100g
🟡 Eat in Moderation · GL 16.9/100g
🟡 Eat in Moderation · GL 18.4/100g
Common Questions
Can SUBWAY roast beef sub on white bread with lettuce and tomato fit into a diabetes meal plan?
Yes, but in moderation. SUBWAY roast beef sub on white bread with lettuce and tomato has a moderate GL of 13.4, so watch how much you eat. The ADA emphasizes that it's the overall dietary pattern that matters most.
What GL value does SUBWAY roast beef sub on white bread with lettuce and tomato carry?
SUBWAY roast beef sub on white bread with lettuce and tomato has a glycemic load of 13.4 per 100g. A standard serving (1 sandwich, 190.0g) delivers a GL of 25.5. GI data from Sydney University GI Database (Atkinson et al., 2021).
How quickly does SUBWAY roast beef sub on white bread with lettuce and tomato raise blood sugar?
Blood sugar impact of SUBWAY roast beef sub on white bread with lettuce and tomato: Moderate. The key factors are its GI (68.1) and available carb content (19.6g/100g), which together produce a GL of 13.4.
Why is fiber important for blood sugar control?
Dietary fiber slows carbohydrate digestion and absorption, leading to a more gradual blood sugar rise. SUBWAY roast beef sub on white bread with lettuce and tomato has only 0.7g of fiber per 100g, which is one reason its glycemic load (13.4) is moderate. The ADA recommends choosing carbs with at least 3g of fiber per serving. Adding high-fiber foods like vegetables or legumes to your meal can help compensate.
Is the GI value accurate?
The GI of 68.1 for SUBWAY roast beef sub on white bread with lettuce and tomato is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Fast Foods category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
Methodology & Sources
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 68.1 — subcategory_avg:Fast Foods. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 190.0g) = 13.4 × 190.0 ÷ 100 = 25.5
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 170713. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “SUBWAY, roast beef sub on white bread with lettuce and tomato — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/subway-roast-beef-sub-on-white-bread-with-lettuce-and-tomato/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.