Okay, so a sandwich with whole grain bread then.
And the difference in white bread versus whole grain bread is relatively small in terms of glycemic index — 30 to 40 percent. IOW whole grain is 60 to 70 percent as evil as white bread.
Yet people have been eating bread since forever and it didn’t seem to wreck their health or make them fat until recently. So it must not be the bread that’s the problem, which means sandwiches aren’t a problem either.
Processed white bread is bad. People haven’t been eating refined grains forever. The more we have refined certain foods, the more it has created a offset problem.