Bushra Griffith
Cheesesteaks are a delicious sandwich, but are they healthy? The traditional cheesesteak is made with steak, cheese, and bread, which are high in fat and carbs. However, there are ways to make this sandwich healthier without sacrificing taste. Substituting chicken for steak, using low-fat or fat-free cheese, and choosing a low-carb roll can reduce the calorie count. Adding vegetables like peppers and mushrooms boosts the nutritional value, and cooking at home allows you to control ingredients and reduce sodium. So, while a traditional cheesesteak may not be the healthiest, with some adjustments, you can enjoy a tasty and nutritious version.
| Characteristics | Values |
|---|---|
| Calories | High |
| Carbohydrates | High |
| Protein | Good source |
| Fat | High |
| Sodium | High |
| Sugar | Contains |
| Vitamins | Contains |
| Minerals | Contains |
| Healthier alternatives | Use low-carb roll, chicken instead of steak, low-fat cheese |
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What You'll Learn
- Chicken cheese steaks: A healthier alternative to beef, offering vitamins and minerals
- Calories: Cheese steaks are high-calorie, but recipes can be adapted to reduce this
- Sodium: Cheese steaks are high in sodium, which can cause swelling in the body
- Fat: Cheese steaks are high in fat, but low-fat cheese and meat alternatives can be used
- Carbohydrates: Cheese steaks are high-carb, but low-carb roll alternatives are available
Chicken cheese steaks: A healthier alternative to beef, offering vitamins and minerals
While Philly cheesesteak sandwiches are considered delicious, they are not typically thought of as healthy. However, substituting steak with chicken in a cheesesteak sandwich can be a healthier alternative. Chicken cheese steaks offer a different flavour and texture, as well as a different nutritional profile.
Chicken cheese steaks are a good source of vitamin C, providing 49% of the daily recommended intake in each serving, which is beneficial for boosting the immune system. They also contain calcium, which helps maintain bone health, and iron. In addition, chicken is a good source of protein.
However, it is important to note that chicken cheese steaks are still high in sodium and fat, although they contain less fat than their beef counterparts. A 6-inch chicken cheese steak sandwich with onions contains around 450 calories, which is about 22.5% of a 2,000-calorie diet. The high sodium content, at 1,116 milligrams, can cause swelling in the limbs if consumed in excess. Therefore, it is recommended to monitor salt intake throughout the day or consume chicken cheese steaks occasionally to maintain health.
To make chicken cheese steaks even healthier, some suggestions include using a low-carb roll, opting for full-fat cheese and milk while omitting the bun, or skipping the cheese to reduce calories. Preparing chicken cheese steaks at home allows for greater control over ingredients and calorie content, making it easier to achieve a healthier meal.
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Calories: Cheese steaks are high-calorie, but recipes can be adapted to reduce this
Cheesesteaks are typically considered unhealthy due to their high calorie content. For example, a chicken cheesesteak on a 6-inch roll with onions contains 450 calories. If you follow a 2,000-calorie diet, this sandwich provides 22.5% of your daily calorie intake. However, there are ways to reduce the calorie content of a cheesesteak without sacrificing flavour.
One way to make cheesesteaks healthier is to use super-lean beef and olive oil instead of butter. You can also use low-fat or fat-free cheese to reduce the calorie content further. If you're feeling adventurous, you can substitute the steak with chicken, which has a different flavour and texture and is lower in fat.
Another way to reduce the calories in a cheesesteak is to use a low-carb roll or omit the bread entirely. For example, you can use a keto-friendly roll or serve the filling in a lettuce wrap. Additionally, you can skip the cheese or use a smaller portion to lower the calorie content.
When making cheesesteaks at home, you can control the ingredients and make healthier choices. For example, you can use vegetables like bell peppers, mushrooms, and onions, which add vitamins and minerals to the dish. You can also lightly season the steak with salt and use healthy cooking methods like grilling or sautéing.
By making these simple adaptations, you can enjoy a delicious cheesesteak that is healthier and lower in calories.
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Sodium: Cheese steaks are high in sodium, which can cause swelling in the body
While cheese steaks are a delicious treat, they are typically not considered a healthy meal option. One of the reasons for this is the high sodium content in these sandwiches.
Cheese steaks, especially those made with beef, tend to have a high sodium content. For example, a chicken cheese steak sandwich on a 6-inch roll with onions contains about 1,116 milligrams of sodium. This amount of sodium is more than two-thirds of the daily recommended intake and can have negative health impacts.
Consuming excessive sodium can lead to swelling in the body, a condition known as edema. Edema occurs when the body retains excess water, causing a buildup of fluid in the tissues. This fluid retention can lead to swelling in various parts of the body, particularly the limbs. The swelling associated with high sodium intake is a result of water collecting under the skin. While this can be uncomfortable and unsightly, it is not typically a cause for serious health concern unless it is accompanied by other symptoms.
To avoid the negative effects of high sodium intake, it is important to monitor your salt consumption throughout the day. Enjoying a cheese steak sandwich as an occasional treat, rather than a regular meal, can also help ensure that your health remains unaffected. Additionally, there are ways to make cheese steaks at home with less sodium, such as using less salt and opting for low-fat or fat-free cheese.
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Fat: Cheese steaks are high in fat, but low-fat cheese and meat alternatives can be used
Cheese steaks are generally considered unhealthy due to their high-fat content. The fat comes from the cheese, meat, and sometimes butter. However, there are ways to make this delicious sandwich healthier by lowering its fat content.
One way to reduce the fat content of a cheese steak is to choose leaner cuts of meat. For example, you could use super-lean beef or chicken instead of rib eye. Chicken cheese steaks are a good alternative as they offer a different flavor, texture, and nutritional value. They are a good source of vitamin C, calcium, and iron, and have less fat than their beef-based counterparts. However, it is important to note that chicken cheese steaks are still high in sodium and should be consumed in moderation.
Another way to reduce the fat content is to use low-fat or fat-free cheese. This is a simple substitution that can help cut down on calories without sacrificing too much flavor. In addition, you can use olive oil instead of butter, and opt for a low-carb or keto-friendly roll.
If you're making a cheese steak at home, you can also control the portion sizes. For example, you could use less cheese or meat, or skip the cheese altogether to make it healthier. Remember, even with these substitutions, cheese steaks should be enjoyed as an occasional treat as part of a balanced diet.
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Carbohydrates: Cheese steaks are high-carb, but low-carb roll alternatives are available
Cheese steaks are typically made with ingredients like steak, cheese, bread, and sauces, which contribute to a high carbohydrate content. A closer look at the nutritional profile of a cheese steak sandwich reveals that a single serving can contain around 30 grams of carbohydrates. This substantial carbohydrate content primarily arises from the bread roll and other starchy ingredients used in the sandwich.
While cheese steaks are inherently high in carbohydrates, modifications can be made to reduce the carb content and create a more balanced meal. One effective strategy is to opt for a low-carb roll. By substituting the traditional Italian roll with a low-carb alternative, such as a keto-friendly option, the overall carbohydrate load of the sandwich can be significantly reduced. This simple swap allows individuals to enjoy the flavours of a cheese steak while adhering to dietary preferences or requirements that call for lower carbohydrate intake.
In addition to low-carb roll alternatives, there are other creative ways to reduce the carbohydrate content of cheese steaks. One option is to forgo the roll altogether and serve the fillings in a lettuce wrap or over a bed of leafy greens, transforming the sandwich into a salad. This approach not only slashes the carb count but also boosts the nutritional profile by adding more vegetables. For those who enjoy the heartiness of a sandwich, another option is to experiment with different types of bread that offer lower carbohydrate options, such as keto-friendly bread or bread made with alternative flours like almond or coconut flour.
While reducing carbohydrates, it is important to remember that not all carbohydrates are created equal. Some rolls or breads may be marketed as "low-carb," but it is essential to examine the nutritional label to understand the specific carbohydrate content and the sources of those carbohydrates. Ideally, opt for choices that use whole grains or ingredients that provide additional nutritional benefits, such as fibre, vitamins, or minerals. This ensures that while lowering the overall carbohydrate intake, one can still obtain valuable nutrients that contribute to a healthy and well-rounded diet.
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Frequently asked questions
Cheese steaks are typically not considered healthy due to their high sodium, fat, and calorie content. However, there are ways to make them healthier, such as using super-lean beef, olive oil instead of butter, and low-fat or fat-free cheese.
Chicken cheese steaks are a healthier alternative to traditional beef cheese steaks as they have a lower fat content. Substituting steak with chicken provides good-quality protein, vitamins, and minerals. Using a low-carb roll or omitting the bun altogether can also make the meal healthier.
Chicken cheese steaks are a good source of vitamin C, calcium, and iron. A 6-inch sandwich provides 49% of the daily recommended intake of vitamin C, 24% of calcium, and 10% of iron. However, they are still high in sodium, with 1,116 milligrams of sodium per serving.
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