Correct , consuming 1 tbsp of vinegar or other acid (mixed into water or as dressing for g) before eating carbs — there’s research from various countries.
I had shared this source on the other thread, but here’s an example.
(Other things can help reduce the spike too — food sequencing & combinations — eating fiber or protein first or in combination, or doing seated calf lifts after)
oh okay! dippy moment on my part
interestingly , we have been doing it backwards at our house. eating salad and drinking the residual watered down vinegar after dinner!
I have been doing some food combinations to avoid spikes, without acidulated water.
As a food on its own, the cheeseburger on its own is better for my glucose than a Bombay Club on its own. The Greek Village Salad,.
Fattoush or Tabbouleh with a skewer of meat is probably my best bet for a glucose friendly restaurant meal. But those aren’t vegetable sandwiches of course.
I will try a acidulated water before my next veg sandwich and let ppl know
although, I’m wondering, in a veggie Reuben, could the sauerkraut do that acidulated lifting? lol
Also wondering if the pickles help on other sandwiches , and if the marinated carrots help on a banh mi. Might have to experiment.
I like a basic cheddar and Branston pickle sandwich augmented with mustard, Dijon or whole grain, and a bit of bell pepper.
Last night we had a dinner with chicken thighs, kalamata olives, grape tomatoes, and green beans, all tossed in a lemon vinaigrette and roasted on top of slices of red onion and tzatziki. Topped with feta and more tzatziki. I am thinking those leftover vegetables are going into a sandwich.
I was directing a course at a large hospital yesterday and the lunch for the faculty was buffet boxes of sandwiches from Subway. There was a veggie sandwich with a mysterious rubbery ‘veggie patty’ which was not very nice. Subway sandwiches are ok if I’m forced to eat them at a course. But I never buy them myself.
My own current favourite vegetable sandwich is falafels in a wholemeal roll, with Polish plum jam and a few mixed salad leaves. The Polish plum jam is sold in my local Tesco. No added sugar, so the right balance of sweet and sour.
Sadly, Subway is pretty much always going to be my last choice. We have a local chain called Thundrcloud. There vegetable option is wonderful:
hummus or cream cheese, avocado, sprouts, tomatoes, onions, cucumbers, mushrooms, black olives
They also have Thunder sauce, pretty much the O/V you get on a real hoagie.
I remember when Subway was a treat, around 1992, shortly after they began to open in Canada. Subway cut the top of the bun in a V shaped trough here in Canada.
Subway was aggressive enough that it took over most of the territory that has once been Mr Submarine territory in Canada.
I had to look up the numbers.
As of Aug 2025, there are 226 Mr Subs in Canada
and 3025 Subway locations in Canada.
98 Quiznos in Canada
I didn’t like most meat cold cuts in my teens and 20s. I would order a 6 inch roast turkey on brown or white, with mayo, tomatoes, pickles, hot peppers and olives, at Mr Sub or at Subway.
I also used to order the veggie sub at Subway in the 90s. At that time in Canada, a veggie sub was just cheese and your choice of vegetables and garnish. Subway didn’t serve veggie patties or soy protein stuff back then.
The smell wafting from Subway shops is vomit inducing, reminds me of visiting the hospital where they are plentiful.
Mr Sub or a local independent shop only for me now.
Yes! There is actually a Subway in the foyer of the hospital where I was teaching, so the course admin must just order from there. And yes, a weird chemical smell that induces nausea. I’d never eat one voluntarily!
LOCAL PEA SHOOTS,ROASTED SWEET POTATO, CARROTS, CUCUMBERS, GREEN GODDESS DRESSING, PEPPER RELISH, CHEDDAR CHEESE ON FOCACCIA (VEGAN OPTIONAL)
Naan spread with store bought hummus that was topped with minced black olives, sliced and peeled cucumber, and labneh.
Hand Roll at Quan Yin, Houston
“Peanuts, lettuce, shredded cabbage, mock cha lua and vegetarian cheese plus a veggie mayo, wrapped in seaweed.” Sorry bout the over-lighting.
There’s a Subway in the hospital where I had my heart surgery 8 years ago. Ironically, it’s located right next to the Cardiac Rehab space. 
Well at least it wasn’t a White Castle!
We had a local version of White Castle here called Little Tavern. You can still spot some of their distinctive little buildings (not freestanding) today. They sold little hamburgers by the bag. Hungry college students called them Death Balls.
