SAID THAT HE'S BEEN DOING FACIAL EXERCISES THAT HAVE BEEN HELPING AND HIS FACE WILL RETURN TO NORMAL, DOCTORS SAY. GUYS. >> THAT IS GREAT NEWS. THANKS FOR THAT, ERIELLE. >>> NOW TO A REALITY CHECK ON, GEORGE, YOU DIDN'T LIKE IT. >> SANDWICHES. >> SAYS GEORGE. THEY HAVE AN AMERICAN LUNCHTIME STAPLE BUT OVER TIME, THEY CAN A NEGATIVE IMPACT ON YOUR HEALTH. OFTEN PACKED WITH SODIUM, SUGAR AND SATURATED FATS. A STORY WE FIRST SAW IN "THE WALL STREET JOURNAL" AND BECKY WORLEY HAS THE DETAILS. ♪ >> Reporter: SANDWICHES HAVE DOMINATED THE AMERICAN LUNCH MENU FOR CENTURIES. FROM DAGWOOD TO "THE BREAKFAST CLUB," TO "FRIENDS." >> MY SISTER MAKES THESE AMAZING TURKEY SANDWICHES. HER SECRET IS SHE PUTS AN EXTRA SLICE OF GRAVY SOAKED BREAD IN THE MIDDLE. I CALL IT THE MOIST MAKER. >> Reporter: BUT AT WHAT COST? EXPERTS SAY THE ISSUES ARE REFINED FLOUR IN WHITE BREADS CAN CAUSE GLUCOSE SPINES RAISING BLOOD SUGAR AND INSULIN. >> IT MAKES CLEAR THAT EATING PROCESSED MEAT IS BAD FOR YOUR HEALTH. ON AVERAGE EATING A SERVING PER DAY IS ASSOCIATED WITH ABOUT 40% HIGHER RISK OF DIABETES, 40% HIGHER RISK OF STROKE AND ABOUT 20% HIGHER RISK OF HEART DISEASE OR HAVING A HEART ATTACK. >> Reporter: SODIUM AND PRESERVATIVES IN PROCESSED DELI MEAT CAN INCREASE THE RISK OF CANCER, HEART DISEASE AND DIABETES AND YOU MAY BE SURPRISED BY THE AMOUNT OF SUGARS IN CONDIMENTS. CHECK THOSE LABELS. ABOUT FOUR GRAMS OF SUGAR PER TABLESPOON IN KETCHUP, SIX GRAMS FOR BARBECUE SAUCE, AND THEN THE SODIUM IN AND SATURATED FAT. ACCORDING TO DATA DONE BY "THE WALL STREET JOURNAL" SANDWICHES ARE THE NUMBER ONE SOURCE OF SODIUM AND SATURATED FAT IN AMERICANS' DIET MAKING UP ONE-FIFTH OF OUR DAILY SODIUM INTAKE AND 19% OF OUR DAILY SATURATED FAT CALORIES. THE NORTH AMERICAN MEAT INSTITUTE SAY THEY UNDERSTAND PEOPLE HAVE DIFFERENT HEALTH AND WELLNESS GOALS AND NEEDS AND HAVE BEEN ACTIVELY ENGAGED IN EFFORTS TO REDUCE SODIUM, LEAVING THIS TURKEY, CHEESE AND PICKLE LOVER WONDERING IS THERE A BETTER ALTERNATIVE? NOW THEY'RE COMING FOR MY SANDWICH? FOR "GOOD MORNING AMERICA," BECKY WORLEY, ABC NEWS, OAKLAND, CALIFORNIA. >> THEY ARE COMING FOR THE SANDWICH, THAT'S RIGHT. JOINING US NOW ABC NEWS MEDICAL CONTRIBUTOR, DR. DARIEN SUTTON. AND, DOC, PEOPLE HAVE SANDWICHES ON THE REGULAR. WHAT ARE THE RED FLAGS? >> FIRST, I LOVE SANDWICHES. AS AN E.R. DOCTOR I PACK THEM IN MY BAG BUT WE HAVE TO MAKE BETTER CHOICES, WE'RE LEARNING MORE AND GETTING MORE UNDERSTANDING OF THE VALUE OF OUR DIET IN RELATION TO OUR PHYSICAL HEALTH SO WE CAN CONSIDER OTHER THINGS OTHER THAN THE REGULAR SANDWICH THAT MIGHT BE OVERALL BETTER REDUCING SATURATED FAT, ADDED SUGAR AND LESS CALORIES. >> GIVE US EXAMPLES ON HOW TO BUILD A BETTER SANDWICH. >> WE'LL START WITH BREAD. INSTEAD OF THE WHITE BREAD WE'LL SWAP IT OUT FOR WHOLE GRAIN. THAT IS A GREAT SOURCE OF FIBER AND IT'S ASSOCIATED WITH LOWERING LDL AND NEXT UP, THE MEAT INSTEAD OF THE PROCESSED DELI MEAT WHICH CAN BE HIGH IN NITRATES WE KNOW ARE ASSOCIATED WITH VARIOUS FORMS OF CANCER SPECIFICALLY COLORECTAL CANCER, WE CAN SWITCH IT OUT FOR CHICKEN, GRAB A ROTISSERIE CHICKEN. INSTEAD OF AMERICAN CHEESE WE CAN SWITCH IT OUT FOR MOZZARELLA OR SWISS. MOZZARELLA IS A GREAT SOURCE OF A NATURAL PROBIOTIC GREAT FOR GUT HEALTH AND MAYONNAISE. THIS IS WHERE YOU CUT A LOT OF CALORIES. INSTEAD OF MAYONNAISE, THERE'S NO REAL SUBSTITUTE FOR IT, BUT IF YOU WANT THE TEXTURE I LOVE HUMMUS AND I PUT IT ON EVERYTHING. I PROBABLY EAT IT ONCE A DAY. GREAT SOURCE OF HEALTHY PLANT-BASED PROTEIN, FIBER, AND OVERALL LESS CALORIES. >> YOU HAVE IDEAS FOR DELI MEAT-FREE SANDWICH. >> NO MEAT AND A FISH OPTION. I'M A GREAT FAN OF TUNA FISH. WHEN YOU'RE MAKING IT, DON'T MAKE IT THE REGULAR WAY WITH THE MAYONNAISE, YOU SWITCH IT OUT FOR OIL, ADD ONION, SOME PARSLEY, GARNISH, PLACE IT ON A SPINACH WRAP LOADED UP WITH VEGETABLES. LOAD EVERYTHING UP WITH VEGETABLES. THAT'S FULL OF FIBER AND KEEPS YOU FULL THE WHOLE DAY. >> WHAT IF EVERYBODY ORDERS FROM A DELI OR RESTAURANT. WHAT TIPS DO YOU HAVE? >> SIMILAR TO WHAT WE DO HERE. STICK WITH WHOLE GRAIN. IF IT'S A ROLL, ASK THEM TO RULE IT OUT. ORDER VEGGIES FIRST AND SKIP THE DOUBLE MEAT. >> EDDIE, YOU GOING TO LISTEN TO THAT? >> THANKS, MICHAEL. >> IT LOOKS DELICIOUS. >> LORI BERGAMOTTO IS WATCHING US AND SAYS SHE WANTS ONE OF THESE SANDWICHES.
