I eat Subway quite often while dieting. Which sauce should I choose? I’m curious to know which combinations a Traditional Korean Medicine doctor would recommend.

Subway is an excellent menu choice because it allows you to precisely control your intake of vegetables and protein based on your daily condition, and the high fiber content provides great satiety. However, the sauce is often the hidden pitfall. Many commercial sauces are loaded with sugar and additives that can cause sharp spikes in blood glucose. You should also be mindful of the high sodium content hidden in processed meats like ham and bacon. In Traditional Korean Medicine (TKM), we look closely at symptoms of Spleen Qi Deficiency (Biheo), which refers to a weakened digestive system. When Spleen function is low, the combination of cold, raw vegetables and strong, pungent sauces can cause gas and further impair digestive efficiency. If this pattern persists, metabolic waste known as 'Phlegm-fluid' (Dameum) accumulates in the body like a toxin. This shifts your constitution into one that resists weight loss regardless of effort. This is why I suggest sticking to olive oil, salt, and pepper. While it may seem bland initially, resetting your taste buds from a reliance on intense flavors is essential for long-term success without the yo-yo effect. If you need more variety, a splash of red wine vinegar is a good alternative. The wisest approach is to choose your ingredients while observing how your digestion and palate evolve over time.