Choose lean, fresh cuts of low-sodium deli meat from the counter if you don’t have time to make it yourself.
What’s better than a sandwich at lunchtime? They’re easy to make and require minimal clean-up. You can make them simple and affordable, or you can build a towering, gourmet budget-buster. And either way, the end result will be delicious. What’s not to love?.
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We discussed lunch meats with registered dietitian Julia Zumpano, RD, LD, including their health risks, grocery store healthy options, and delectable substitutes for cold cuts.
So you’re craving a delicious turkey sandwich but you’re wondering if those turkey cold cuts are actually healthy. It’s a common dilemma, and the answer isn’t always straightforward.
Let’s dive into the world of turkey cold cuts and explore their health implications with the help of a registered dietitian
The Good, the Bad, and the Ugly of Turkey Cold Cuts:
The Good:
- Convenience: Let’s face it, cold cuts are incredibly convenient. They require no cooking or preparation, making them a go-to option for busy individuals.
- Protein Powerhouse: Turkey cold cuts are a good source of protein, which is essential for building and maintaining muscle mass.
- Vitamin and Mineral Boost: They can provide essential vitamins and minerals like iron, zinc, and vitamin B12.
The Bad:
- Sodium Overload: Cold cuts are notorious for being high in sodium, which can contribute to high blood pressure and other health problems. Just one ounce of deli turkey can pack over 500mg of sodium!
- Saturated Fat Concerns: Some cold cuts are high in saturated fat, which can raise your cholesterol levels and increase your risk of heart disease.
- Processed Meat Concerns: Most cold cuts are considered processed meats, which have been linked to an increased risk of cancer, heart disease, and diabetes.
The Ugly:
- Nitrates and Nitrites: These compounds are added to cold cuts as preservatives and can potentially form carcinogenic compounds in the body or during processing/cooking.
So, Are Turkey Cold Cuts Bad for You?
The answer depends on several factors, including your overall diet, health conditions and how often you consume them.
Moderation is Key:
If you enjoy turkey cold cuts, the key is to consume them in moderation. Aim for no more than a couple of servings per week and opt for reduced-sodium or low-sodium options.
Healthier Alternatives:
Consider healthier alternatives like sliced chicken breast, tuna, salmon, or hummus. These options are lower in sodium and saturated fat and provide a good source of protein and other essential nutrients.
Tips for Healthier Lunches:
- Switch up your lunch routine: Explore different options like salads, soups, or leftovers from dinner.
- Increase your fruit and veggie intake: Add plenty of fresh fruits and vegetables to your lunch to boost your overall nutrient intake.
- Be mindful of your overall diet: If you enjoy cold cuts occasionally, balance them with other healthy choices throughout the day.
Remember:
- Consult a registered dietitian: If you have any concerns about your diet or health, talk to a registered dietitian. They can provide personalized advice and guidance.
- Read food labels carefully: Pay attention to the sodium content and choose lower-sodium options whenever possible.
Enjoy turkey cold cuts in moderation, prioritize healthier alternatives, and focus on creating a balanced and nutritious diet. Your body will thank you for it!
Stick with lean cuts of meat
It’s true that not all meat is made equal, regardless of whether it’s coming from a farm or a can or package.
Choose the leanest deli meats available, such as turkey, chicken breast, lean ham, or roast beef, if you want the healthiest lunch meat option. According to Zumpano, “these deli meat varieties offer a higher nutrient value and the least amount of fat when compared to others.”
Highly processed lunch meats, such as bologna, pastrami, and salami, are frequently loaded with sodium and saturated fat. That is not to say you can never eat them, but it is best to reserve them for special occasions when a festive sandwich is appropriate.
Try some alternative sandwich proteins
You don’t have to be a vegetarian or a vegan to occasionally venture away from meat. Switch up your routine a bit by making sandwiches using these proteins:
Deli Meat Dangers
Are turkey breast cold cuts healthy?
Turkey breast cold cuts are low in calories and high in protein. They are also particularly lean, making them a healthy sandwich meat option. In one slice of turkey breast deli meat, you’ll get: Calories: 12 Total fat: 0.3 g Saturated fat: 0.1 g Trans fat: 0 g Cholesterol: 5 mg Sodium: 105 mg Total carbs: 0.5 g
Is it dangerous to quit vaping nicotine cold turkey?
Quitting vaping nicotine ‘cold turkey’ is not dangerous, but it can be very unpleasant. This is because nicotine alters the way your brain functions such that your body feels dependent on it. Some of the unpleasant side effects of quitting abruptly are tremors, headaches, and nausea. These side effects can make it very hard to quit and often cause people to relapse. Fortunately, these unpleasant side effects can be partially or completely avoided by gradually cutting down your use instead of quitting abruptly. Your primary care physician can help you design a plan to quit vaping nicotine.
Are cold cuts bad for You?
Some cold cuts are also high in saturated fat, which is also linked to an increased risk of cardiovascular disease. But, recent research that found adverse health effects from processed meats pointed more to compounds in the meat like heme iron, L-carnitine or even sodium, than the saturated fat content.
Are cold cut meats healthy?
As the name suggests, lunch meats are a lunchtime staple. But they’re not the healthiest option. Canned and prepackaged cold cuts are loaded with saturated fat, sodium and nitrates — all while being short on protein.