Ground Turkey: Processed or Not? Navigating the Confusing World of Meat Labels

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Ground turkey is swapped in for ground beef a lot these days. But is it healthy? From protein to calories, we break things down.

So, you’re trying to eat healthier and avoid processed meats. But then you see ground turkey labeled as “natural” or “uncured” and wonder, “Is ground turkey processed?” Buckle up, because the answer is a bit more nuanced than a simple yes or no.

The Processed Meat Conundrum

First let’s define “processed meat.” According to the American Institute for Cancer Research (AICR), processed meat refers to any meat that has been preserved through methods like smoking salting, curing, or adding preservatives like nitrates and nitrites. This includes the usual suspects like bacon, sausage, and hot dogs, but also encompasses deli meats, pre-cooked sausages, and even some canned meats.

Ground Turkey: The Gray Area

Now ground turkey can be tricky. While grinding meat is technically a form of processing the AICR clarifies that their definition of processed meat in relation to cancer risk doesn’t include fresh meat ground for burgers or casseroles. Phew!

However, there’s a catch. Just because ground turkey isn’t automatically considered processed doesn’t mean it’s completely off the hook. Many commercially available ground turkey products contain additives like nitrates and nitrites, which are the same preservatives linked to an increased risk of colorectal cancer.

Navigating the Label Labyrinth

So, how do you know if your ground turkey is truly unprocessed? Here are some tips:

  • Check the ingredient list: If you see nitrates, nitrites, or celery powder (which often contains nitrates), the ground turkey is processed, even if it’s labeled “natural” or “uncured.”
  • Look for the “no nitrates or nitrites added” label: This indicates that the ground turkey hasn’t been treated with these specific preservatives.
  • Opt for fresh, ground-to-order turkey: This is the best way to ensure you’re getting unprocessed turkey. Many butcher shops and grocery stores offer this option.

Making Healthier Choices

Even if your ground turkey isn’t technically processed, it’s still important to be mindful of your overall intake of red meat. The AICR recommends limiting red meat consumption to 18 ounces per week, including both fresh and processed options.

Here are some healthier alternatives to ground turkey:

  • Ground chicken: Similar in taste and texture to ground turkey, but with less saturated fat.
  • Ground beef (lean): Choose 90/10 or 93/7 ground beef for a lower fat option.
  • Vegetarian options: Beans, lentils, and tofu are all excellent sources of protein and fiber.

The Bottom Line

Ground turkey can be a healthy and delicious option, but it’s important to be aware of the potential presence of additives and nitrates. By reading labels carefully and choosing fresh, unprocessed options, you can make informed choices that support your health and well-being. Remember, even small changes can make a big difference in your overall diet and cancer risk.

How Many Calories Are in Ground Turkey?

Calories depend on the lean-to-fat ratio and, in the end, how the dish itself is cooked and prepared. But let’s crack down on uncooked ground turkey to get an idea.

Ground Turkey vs Ground Beef

When it comes to choosing between the two, it comes down to what an individual’s goals are. When consuming less red meat and more lean proteins instead, weight loss and heart health are typically the two main considerations.

In general, consuming less saturated fat is ideal. However, both options are nutrient-dense foods that provide us with the necessary amounts of fat, protein, vitamins, and minerals. Red meat has also been demonized over time, but when consumed in moderation, it can definitely be a part of a healthy diet.

That’s the key to any healthy lifestyle: moderation and balance.

You can find an in-depth nutritional comparison here, but here’s a quick glance to give you a quick visual.

is ground turkey processed

Processing Backyard TURKEYs | It’s a Grind

FAQ

Is ground turkey too processed?

Because of the grinding process and addition of a few ingredients—like rosemary extract, for example, which is added for flavor and to sustain color—ground turkey is technically “processed”. But not in the same way as the “processed meats” we speak of—like bacon, salami, etc. — that have links to certain cancers.

Is ground turkey healthy?

“Ground turkey contains less saturated fat than ground beef, giving it a more beneficial fat profile,” says Beaver. “In its place, ground turkey instead contains more polyunsaturated fat, which is a protective, healthier type of fat.”

What kind of meats are 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.

Is Ground meat considered processed meat?

While many people think of processed meat as chow that has gone through some kind of mechanical process – like when beef is put into a grinder to be turned into hamburger meat – that isn’t actually the case. “When fresh, ground beef or chicken is not considered processed meat,” explains Dr.

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