Are Cold Cuts Healthy? A Deep Dive into Deli Meat and Your Health

The moniker for a sandwich varies from state to state: sub, hoagie, grinder, hero, or spuckie? We may not all agree on the correct answer, though.

Regional colloquialisms aside, the contents of a sandwich generally stay the same wherever you go. Deli meat, cheese, veggies and a condiment or two. According to Statista, turkey is the most popular deli meat in the U. S. based on bulk meat sales, with ham following closely behind.

This is what a registered dietitian has to say about the health benefits of that salty protein, even though it may taste great.

The humble cold cut, a staple of countless lunchboxes and sandwiches, often sparks a debate about its nutritional value. While deli meat offers convenience and a quick source of protein, concerns arise about its processed nature and potential impact on health. To answer the question of whether cold cuts are a healthy choice, we need to delve into the world of deli meats, explore their nutritional profile, and consider healthier alternatives.

The Unhealthy Reality of Deli Meat

Processed meats, including deli meats like turkey, bologna and salami are generally considered unhealthy due to their high sodium content, low protein content, and the use of undesirable animal parts as fillers in mechanically separated meats. Additionally, canned and packaged meats often contain nitrates or nitrites, which have been linked to an increased risk of cancer. Even minimally processed cold cuts include preservatives to prevent spoilage after slicing.

“Fatty, processed luncheon meats like bologna, salami, and pepperoni have large amounts of saturated fat and sodium, both of which have been linked to cancer, obesity, and heart disease,” shares Julia Zumpano, RD, LD, a registered dietitian. In fact, processed meats are classified as carcinogenic by the World Health Organization.

Choosing a Healthier Lunch Meat Option

While deli meats may not be the ideal choice for health-conscious individuals, they offer convenience and appeal to many taste buds. If you find yourself drawn to the allure of a cold cut sandwich, there are ways to make healthier choices:

Embrace the DIY Approach: The healthiest option is to prepare your own lunch meat. Purchase a roast, ham, or chicken breast, cook it yourself, and slice it into sandwich-sized portions. This allows you to control the ingredients and ensure the quality of the meat.
Opt for Freshness: When purchasing deli meat, choose fresh cuts sliced directly from the deli counter over prepackaged options. Freshly sliced deli meat contains fewer preservatives and may have a lower sodium content.
Stick with Lean Cuts: Opt for lean cuts of deli meat like turkey, chicken breast, lean ham, or roast beef. These options contain less fat and provide a better nutritional value compared to processed meats like salami or bologna.
Choose Low-Sodium Options: Fresh deli meat naturally contains sodium for preservation. Look for lunch meats labeled as “low-sodium” to reduce your sodium intake.

Beyond the Deli Counter: Exploring Healthier Sandwich Alternatives

If you’re looking to move beyond deli meats altogether there are numerous delicious and nutritious alternatives to explore:

Eggs: A protein-packed powerhouse, eggs offer a versatile and satisfying option for sandwiches. Scrambled, fried, or boiled, eggs add flavor and nutrients to your midday meal.
Nut Butters: Nut butters like peanut, almond, or cashew butter provide a healthy dose of protein, fiber, and healthy fats. Spread them on whole-wheat bread for a satisfying and energy-boosting sandwich.
Mushrooms: Sautéed or grilled mushrooms add a savory and umami-rich flavor to sandwiches. They’re also low in calories and fat, making them a healthy choice.
Natural Cheeses: Opt for natural cheeses like cheddar, swiss, or mozzarella for a protein and calcium boost. Pair them with whole-wheat bread and fresh vegetables for a balanced and delicious sandwich.
Tempeh: This fermented soybean product is a great source of plant-based protein and fiber. It can be sliced, grilled, or crumbled and added to sandwiches for a satisfying and flavorful meal.
Tofu: Another versatile plant-based protein option, tofu can be marinated, baked, or pan-fried and added to sandwiches for a protein-rich and flavorful alternative.
Beans: Black beans, pinto beans, or chickpeas provide a hearty and filling addition to sandwiches. They’re packed with protein, fiber, and essential nutrients.

The Bottom Line: Making Informed Choices for a Healthier You

While cold cuts can be a convenient lunch option, it’s important to consider the potential health implications of processed meats. By opting for fresh, lean cuts, choosing low-sodium options, or exploring healthier alternatives, you can enjoy a satisfying and nutritious lunch that aligns with your health goals. Remember, making informed choices about the food you consume empowers you to take control of your health and well-being.

Look for deli meat free of artificial colors

Crumble Smith also recommends looking for prepackaged meat that specifies “no artificial color” and “no caramel color.” The brown coating on deli meat often comes from artificial colors like caramel color, which is a potential carcinogen. The Food and Drug Administration says there is “no reason to believe that there are any immediate or short-term health risks … at the levels expected in food.” Still, Crumble Smith recommends limiting exposure because artificial coloring is found in so many food products that you might be consuming more than you’d expect.

Look for ‘nitrate-free’

You’ll want to keep an eye out for a “nitrate-free” label on your prepackaged meat as well.

“There are naturally occurring nitrates that are in meats and other foods, but when theyre added in preservative form thats when there have been found links associated with … increased cancer risk,” Crumble Smith says.

Fast Food, Deli Meats and More! | Ask Dr. Gundry

FAQ

Is deli sliced turkey healthy?

“Deli meats, such as turkey or chicken breast, can be a good source of lean protein, which is essential for muscle growth, repair, and overall health,” says Best.

How often can I eat deli turkey?

“I would recommend eating cold cuts no more than a couple of times a week,” says Largeman-Roth. Here’s how to healthfully incorporate cold cuts into your diet: Buy reduced- or low-sodium: This will reduce your daily sodium intake. In addition, Largeman-Roth says, “Ham and turkey are both very lean.

Is turkey from the deli processed meat?

Turkey and chicken are often recommended as healthy alternatives to red meat. But if they are preserved, they count as processed meats and are harmful. Roasted chicken and roasted turkey in deli meat packets or at the deli counter have likely had nitrates added. Turkey bacon does, too.

What deli meat is not processed?

Along with cold cuts, other processed meats include bacon, salami, bologna, hot dogs and sausages. Fresh chicken, turkey, beef, pork and fish that have not been modified are considered unprocessed meats.