Whatever you call it—sub, hoagie, grinder, or hero—assembling a quick sandwich stuffed full of deli meat is the easiest thing to eat for lunch. Although deli meat has many benefits, such as being tasty, inexpensive, and high in protein, general health isn’t one of them.
The World Health Organization (1) states that processed meats, which include some cold cuts like ham, salami, and pepperoni, have been connected to colorectal cancer. These meats’ propensity to be high in saturated fat, sodium, and additives like sugar and nitrates probably has something to do with it (2, 3, 4) The way they’re processed—which typically involves smoking and/or curing—can also contribute to cancer risk (5).
That said, not all deli meat is the devil, according to registered dietitian Jessica Levinson, M. S. , R. D. N. , C. D. N. Here’s how to choose the healthiest deli meat the next time a sandwich is calling your name.
With an emphasis on culinary nutrition and communications, Jessica Levinson, MS, RDN, CDN, is a nationally recognized nutrition expert and registered dietitian.
If you’re looking for a delicious and healthy turkey option, Boar’s Head Cracked Pepper Mill Smoked Turkey Breast is a great choice This turkey is smoked for a zesty farmhouse fresh flavor and is generously seasoned with cracked black peppercorns and paprika It’s also certified heart-healthy by the American Heart Association®.
Here’s a breakdown of the nutrition information for a 2-ounce serving of Boar’s Head Cracked Pepper Mill Smoked Turkey Breast:
- Calories: 60
- Total Fat: 1 gram
- Saturated Fat: 0 grams
- Cholesterol: 30 milligrams
- Sodium: 460 milligrams
- Protein: 13 grams
As you can see, this turkey is relatively low in calories and fat, and it’s a good source of protein. It’s also free of nitrates, nitrites, and added hormones
Here are some of the benefits of eating Boar’s Head Cracked Pepper Mill Smoked Turkey Breast:
- It’s a good source of protein, which can help you build and maintain muscle mass.
- It’s low in calories and fat, making it a healthy choice for those who are watching their weight.
- It’s free of nitrates, nitrites, and added hormones, which are all ingredients that have been linked to health problems.
- It’s certified heart-healthy by the American Heart Association®, so you can be sure that it’s a good choice for your heart health.
Here are some of the drawbacks of eating Boar’s Head Cracked Pepper Mill Smoked Turkey Breast:
- It’s relatively high in sodium, so it’s not a good choice for people who are on a low-sodium diet.
- It’s processed, which means that it’s not as healthy as whole, unprocessed foods.
Overall, Boar’s Head Cracked Pepper Mill Smoked Turkey Breast is a healthy and delicious choice for most people. However, if you are on a low-sodium diet or are trying to avoid processed foods, you may want to choose a different option.
Here are some other things to keep in mind when choosing a turkey:
- Look for a turkey that is certified heart-healthy by the American Heart Association®.
- Choose a turkey that is low in sodium.
- Choose a turkey that is free of nitrates, nitrites, and added hormones.
- Choose a turkey that is made with whole, unprocessed ingredients.
By following these tips, you can be sure that you’re choosing a healthy and delicious turkey that’s good for your heart and your overall health.
Is Oscar Mayer Deli Fresh Turkey Breast, Oven Roasted Healthy?
Oscar Mayer Deli Fresh Turkey Breast, Oven Roasted is another popular turkey option. This turkey is oven-roasted for a juicy and flavorful taste. It’s also relatively low in calories and fat.
Here’s a breakdown of the nutrition information for a 2-ounce serving of Oscar Mayer Deli Fresh Turkey Breast, Oven Roasted:
- Calories: 50
- Total Fat: 1 gram
- Saturated Fat: 0 grams
- Cholesterol: 25 milligrams
- Sodium: 490 milligrams
- Protein: 9 grams
As you can see, this turkey is similar in terms of calories and fat to Boar’s Head Cracked Pepper Mill Smoked Turkey Breast. However, it is slightly higher in sodium.
Here are some of the benefits of eating Oscar Mayer Deli Fresh Turkey Breast, Oven Roasted:
- It’s a good source of protein, which can help you build and maintain muscle mass.
- It’s low in calories and fat, making it a healthy choice for those who are watching their weight.
- It’s relatively low in sodium, making it a good choice for people who are on a low-sodium diet.
Here are some of the drawbacks of eating Oscar Mayer Deli Fresh Turkey Breast, Oven Roasted:
- It’s processed, which means that it’s not as healthy as whole, unprocessed foods.
- It contains some additives, such as sodium phosphates, carrageenan, and caramel color.
Overall, Oscar Mayer Deli Fresh Turkey Breast, Oven Roasted is a healthy and delicious choice for most people. However, if you are trying to avoid processed foods or additives, you may want to choose a different option.
Here are some other things to keep in mind when choosing a turkey:
- Look for a turkey that is low in sodium.
- Choose a turkey that is made with whole, unprocessed ingredients.
- Avoid turkeys that contain additives.
By following these tips, you can be sure that you’re choosing a healthy and delicious turkey that’s good for your heart and your overall health.
Which Turkey Is Right for You?
The best turkey for you depends on your individual dietary needs and preferences. If you are on a low-sodium diet, you may want to choose Oscar Mayer Deli Fresh Turkey Breast, Oven Roasted. If you are trying to avoid processed foods, you may want to choose a turkey that is made with whole, unprocessed ingredients. And if you are looking for a turkey that is certified heart-healthy, you may want to choose Boar’s Head Cracked Pepper Mill Smoked Turkey Breast.
No matter which turkey you choose, be sure to enjoy it in moderation as part of a healthy diet.
How to Choose Healthier Deli Meat
Here are the features Levinson suggests looking for when choosing the healthiest deli meat at the grocery store, in case you’re already planning your next double-decker.
Is Deli Meat Bad For You?
Not necessarily. “I prefer not to categorize foods as ‘good’ or ‘bad.’ Deli meat falls into the ‘occasionally’ food category,” says Levinson. “Deli meat is a good source of protein, but moderation is important because it’s typically high in sodium and some cuts may contain a lot of saturated fat.” ”.
It’s also important to note that deli meat falls on a spectrum. Not every cut at the meat counter is unhealthy, even though deli meat frequently contains high levels of saturated fat and sodium. Checking the nutrition label for ingredients like sugar, natural flavors, preservatives, and sodium or saturated fat is the only surefire way to find out. In general, the shorter the ingredients list, the better.
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FAQ
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