Can I Eat a Toasted Sub While Pregnant? Safety Guide

Yes, you can eat a toasted sub while pregnant if the deli meat is heated until steaming hot (165°F) to kill Listeria bacteria. Toasting a sub reduces the risk of listeriosis, but it does not eliminate all risks, such as cross-contamination from raw vegetables or improper handling. The key is to ensure the meat is thoroughly heated, not just warmed, and to be mindful of other ingredients like raw sprouts or premade deli salads. For related context, see our guide to Can You Eat Crab Legs While Pregnant? Safety and Benefits.

Why Deli Meat Is a Concern During Pregnancy

Deli meats, including turkey, ham, salami, and roast beef, can harbor Listeria monocytogenes, a bacterium that causes listeriosis. Pregnant women are about 10 times more likely to get listeriosis than the general population, and the infection can lead to miscarriage, stillbirth, premature delivery, or life-threatening infection in the newborn. Listeria can grow at refrigerator temperatures, so even properly stored deli meat can pose a risk if eaten cold. You can also explore Can I Eat a Turkey Sandwich While Pregnant? Safety Guide for a closer comparison.

According to the American Pregnancy Association, heating deli meats to 165°F or until steaming hot kills Listeria, making them safe to eat during pregnancy. This is why toasting a sub is often recommended as a safer option.

How Toasting Makes a Sub Safer

Toasting a sub heats the deli meat, and if the meat reaches an internal temperature of 165°F, any Listeria present is destroyed. However, not all toasting methods achieve this temperature. A quick toast may only warm the meat, leaving bacteria alive. To be safe, ask for the sub to be toasted twice or until the meat is visibly steaming hot. Some sandwich shops may microwave the meat separately before assembling the sub, which can be more effective. For the next step, read our overview of Why Pregnant Women Hold Their Bellies.

It's important to note that toasting does not address other risks, such as cross-contamination from raw vegetables or unclean surfaces. If the deli meat is contaminated and then placed on a cutting board, the bacteria can spread to other ingredients. Therefore, choose reputable establishments with good food safety practices.

What the Research Says About Risk Levels

The absolute risk of listeriosis from deli meat is low. A risk assessment by the FDA and USDA estimated that the risk of developing listeriosis from deli meat is about 1 case per 83,000 servings consumed by pregnant women. This means that while the risk is real, it is minimal. However, because the consequences can be severe, many healthcare providers recommend avoiding cold deli meat or heating it thoroughly. Our breakdown of Is It Safe to Lose Weight While Pregnant covers the related details.

Some experts point out that other foods, such as bagged salads and melons, have been linked to more Listeria outbreaks than deli meats. Still, the recommendation to heat deli meat remains a common precaution.

Safe Ordering Tips for Toasted Subs

• Ask for extra toasting: Request that the sub be toasted until the meat is steaming hot. If possible, ask for the meat to be heated separately before adding to the sandwich.
• Choose hot fillings: Opt for subs with hot ingredients like meatballs, grilled chicken, or hot roast beef, which are already cooked and served hot.
• Avoid raw sprouts: Raw sprouts (alfalfa, clover, etc.) are a known source of foodborne illness and should be avoided during pregnancy.
• Skip premade deli salads: Tuna salad, chicken salad, or egg salad that has been sitting in a deli case may harbor bacteria. If you want these, make sure they are freshly made and kept cold.
• Check the restaurant's health score: Choose establishments with good hygiene ratings to reduce the risk of cross-contamination.
• Eat promptly: Do not let the sub sit at room temperature for more than 2 hours (1 hour if it's hot outside).

What About Other Sub Ingredients?

While deli meat is the primary concern, other sub ingredients can also pose risks during pregnancy:

• Cheese: Soft cheeses like feta, brie, or blue cheese may be made from unpasteurized milk. Choose hard cheeses or pasteurized options.
• Vegetables: Raw vegetables can carry bacteria. If you are concerned, ask for vegetables to be added after toasting or choose cooked vegetables.
• Condiments: Mayonnaise is generally safe if made with pasteurized eggs, but avoid homemade or unpasteurized versions.

When to Avoid Toasted Subs Entirely

Even with toasting, there are situations where you should avoid a toasted sub:

• If you have a weakened immune system or a history of pregnancy complications, your doctor may advise stricter avoidance.
• If the restaurant cannot guarantee thorough heating or has poor hygiene practices.
• If there is a current Listeria outbreak linked to deli meats or the specific brand used.

If you accidentally eat a cold deli meat sub, do not panic. The risk is low, but monitor for symptoms such as fever, muscle aches, nausea, or diarrhea. If you develop symptoms, contact your healthcare provider immediately, as prompt treatment can reduce risks to the baby.

Frequently Asked Questions

Can I eat a toasted Subway sub while pregnant?

Yes, if the sub is toasted until the meat is steaming hot. Subway offers toasting, and you can request double toasting to ensure the meat reaches a safe temperature. Avoid cold cuts and opt for hot fillings like meatball or grilled chicken.

What about Jersey Mike's or Firehouse Subs?

The same rule applies: ask for the sub to be toasted thoroughly. Jersey Mike's offers a "hot sub" option where the meat is grilled, which is safer. Firehouse Subs steams their meats, which also heats them sufficiently.

Is it safe to eat a cold sub if I heat it at home?

Yes, you can buy a cold sub and reheat the meat at home until it reaches 165°F. Remove the meat, heat it in a microwave or skillet, and then reassemble the sub. This ensures the meat is safe.

Can I eat a toasted sub from a local deli?

As long as the deli toasts the sub until the meat is steaming hot and follows good hygiene practices, it is generally safe. Check their health inspection score and ask about their toasting process.

Bottom Line

A toasted sub can be a safe and satisfying choice during pregnancy if you ensure the deli meat is heated to 165°F or until steaming hot. While the risk of Listeria from deli meat is low, the potential consequences are serious, so taking this precaution is wise. Always consider the overall safety of the establishment and other ingredients, and consult your healthcare provider if you have specific concerns.

Sources

• Deli Meats & Pregnancy: Listeria Risks & Safety | APA
• What's y'all's take on toasted subs while pregnant?
• What's everyone's take on toasted subs while pregnant?