Arby’s, known for its slogan "We Have the Meats," might not be the first place that comes to mind when seeking healthy fast food options. While Arby's president has stated they won't serve plant-based meals and the chain is known for meaty sandwiches and indulgent portions, it's still possible to make informed choices that align with a balanced diet. This article explores the nutritional landscape of Arby's menu, highlighting options that can fit into a health-conscious lifestyle.
Understanding the Nutritional Landscape
Fast food, by its nature, often presents challenges for those seeking healthy meals. Arby’s is no exception, with a menu boasting a wide variety of sandwiches, sides, and desserts that vary significantly in their nutritional content.
When evaluating the healthfulness of menu items, it's crucial to consider several factors:
- Calories and Macros: Understanding the calorie count, protein, carbohydrates, and fat content is essential for managing weight and meeting dietary goals.
- Sodium Content: Lunch meat, like roast beef, is typically high in sodium. Those watching their sodium intake should be mindful of this.
- Sugar Content: High sugar intake can contribute to various health problems, so it's important to be aware of the sugar content in items like shakes and desserts.
- Trans Fat: Trans fats are detrimental to heart health and should be avoided as much as possible.
High-Protein Options
If your goal is to eat a high-protein diet, then Arby’s has some great options. Arby's may be best known for its roast beef sandwiches, and they are all great sources of protein. Protein will never be an issue here. Here are some options:
- Roast Beef Sandwiches: Arby's classic roast beef sandwiches are a good source of protein. Consider the classic roast beef, double roast beef, and half pound roast beef.
- Chicken Sandwiches: Several chicken sandwiches, such as the original crispy chicken sandwich, bacon Swiss chicken sandwich and the roast turkey, ranch, and bacon sandwich, offer a substantial amount of protein.
Low-Fat Choices
When eating low-fat, you may struggle to find a lot of healthy options at Arby’s. Here are some examples of menu items with under 10 grams of fat for a low-fat diet.
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- Arby's Sliders: Arby’s sliders are a great option for those who are looking for a smaller meal or lower-calorie option.
- Roast Beef (no bun): For example, you can order any of the roast beef sandwiches without a bun for a virtually carb-free meal.
Smart Ordering Strategies
Navigating the Arby's menu with health in mind requires a strategic approach. Here are some tips to help you make better choices:
- Choose a wrap: You can order any sandwich as a wrap, or you can swap the bun for any other bread that’s available.
- Opt for a slider: Arby’s sliders are smaller than their regular sandwiches and will have the lowest calories of any sandwich.
- Order extra veggies: You can also ask for extra vegetables, like lettuce, tomato, and onion, to add some more volume to your sandwich.
- Be Mindful of Toppings: It’s important to be mindful of the additional toppings when choosing a healthy sandwich option.
- Consider Portion Size: Arby's offers several sandwiches in different sizes. Opting for a smaller size can help reduce your calorie intake.
- Customize Your Order: Don't hesitate to ask for modifications to your order. You can request less sauce, no cheese, or extra vegetables.
A Closer Look at Specific Menu Items
Let's examine some specific menu items and their nutritional profiles to help you make informed decisions:
- Classic Roast Beef: This is essentially what put Arby’s on the map. This sandwich is a relatively lean source of protein.
- Beef 'n Cheddar: The classic beef ‘n cheddar comes on an onion roll, and kind of reminds me of the classic North Shore beef from Massachusetts. Be mindful of the cheese sauce, as it can add significant calories and fat.
- Roast Turkey, Ranch, and Bacon Sandwich: They load the turkey and bacon on, so if you’re someone who prefers a lot of protein, this can be a great option.
- Greek Gyro: The Greek gyro from Arby’s is a solid option and tastes like the real deal.
- Smokehouse Brisket Sandwich: I noticed right away I noticed a ton of meat on the smokehouse brisket sandwich with some crispy onions on a glossy bun. I noticed instantly that it has a bold, smoky scent. I’m shocked by how good this sandwich is. If you would’ve told me that the sandwich was from a housemade barbecue joint, I would believe you. I’m stunned.
- Crispy Chicken Sandwich: The original crispy chicken sandwich is much higher in quality and flavor than other fast food restaurants. There’s a decent amount of tangy mayo to complement the chicken, with plenty of tomato, and shredded lettuce on a brioche bun.
- Deluxe Burger: The deluxe burger is topped with lettuce, onions, tomatoes, pickles, American cheese, and a special sauce on a brioche roll. I think there are better, more flavorful burgers on the menu, but honestly, this is a solid option for a burger at a fast food restaurant.
- BBQ Bacon Burger: The BBQ bacon burger is delicious and resembles a restaurant quality burger for under $9. All of the toppings were evenly distributed, getting a little in each bite, with plenty of crispy bacon, American cheese, pickles, crispy onions, and a generous slather of their smoky barbecue sauce on a brioche roll.
- Potato Cakes: The potato cake tastes similar to the famous McDonald’s hash brown. They are crispy on the outside, but fluffy on the inside.
- Curly Fries: In my honest opinion, nothing beats a curly fry when that’s an option on a menu. Some sections are soft, some are crispy, and they’re always well-seasoned, especially at Arby’s, with a strong delicious flavor. Consider portion size and be mindful of the high sodium content.
- Jalapeño Bites: I think I surprised myself by rating the jalapeño bites so high, but frankly, they deserve it. To say that these poppers might even be better than many restaurants is an understatement. They came out piping hot, which melted the cream cheese into a decadent sauce that coated the jalapeño and the crispy shell. Fine on their own, they’re served with their Bronco Berry Sauce, which tastes slightly sweet and spicy, to elevate the flavor.
What to Avoid or Limit
Certain items on the Arby's menu are best enjoyed in moderation or avoided altogether due to their high calorie, fat, or sodium content:
- Shakes: The shakes at Arby’s are absolutely delicious, but they come with a lot of calories and carbs.
- Crinkle Fries: Starting with the fries, the small Crinkle Fries and Small Curly Fries have the same calorie count, but the Crinkle Fries have slightly more fat and carbs overall.
- Jalapeño Bites: The Jalapeño Bites are a popular side at Arby’s, but both the 5PC and 8PC options are relatively high in fat and contain little protein.
- Buffalo Chicken Wrap: The Buffalo chicken wrap was a little too heavy on the hot sauce for my taste, personally, but still pretty flavorful. I prefer the plain crispy chicken sandwich better, but this one’s not bad.
The Importance of Balance and Moderation
Ultimately, whether or not Arby’s is healthy depends entirely on your definition of the word. My philosophy is simple: no foods are off-limits, and a healthy lifestyle shouldn't be complicated or restrictive. It's important to remember that a healthy lifestyle is about balance and moderation. Occasional indulgences are perfectly acceptable as long as they are part of an overall balanced diet and active lifestyle.
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