While you might think of pastrami as a New York classic, Sarah Green of “USA Today” claims that it actually originated in Romania where goose breast was used to make it. Pastrami is made with beef, usually the belly, as most people know. The tough meat is first soaked in brine, smoked, and then steam-cooked to soften it. Compared to other deli meats like bologna or salami, pastrami is lower in calories and fat but higher in sodium. Knowing the nutritional breakdown can help you decide how it might fit into your diet plan.
A 1-ounce portion of beef pastrami has 41 calories, which is about the same as two lean, low-calorie sandwich options: deli turkey and ham. If you prefer chicken over beef, turkey pastrami is another great low-calorie option; a 1-ounce serving has 39 calories. Most Americans eat too many calories, according to the U. S. Department of Agriculture, as well as consuming more low-calorie foods, can assist you in managing your weight more effectively.
Pastrami, that savory staple of delis and sandwich shops, is more than just a tasty treat. This cured and smoked meat, typically made from beef brisket, packs a surprising nutritional punch, offering a lean protein source with relatively low fat content However, like many delicious things, moderation is key when it comes to pastrami, as its sodium content can be a cause for concern
Pastrami: A Lean Protein Powerhouse
One ounce of beef pastrami boasts a respectable 6 grams of protein, while its turkey counterpart offers 4.5 grams. This protein content makes pastrami a great option for those seeking to build and maintain muscle mass. Additionally, both beef and turkey pastrami provide all essential amino acids, making them complete protein sources. This means your body can easily utilize the protein for various functions, from building muscle to repairing tissues.
Low in Fat, But Watch the Saturated Fat
While pastrami is generally considered a lean meat, it’s important to note that the majority of the fat in beef pastrami comes from saturated fat. Excessive intake of saturated fat can raise blood cholesterol levels, increasing the risk of heart disease. Therefore moderation is key when enjoying pastrami especially if you are watching your saturated fat intake.
Sodium: The Not-So-Secret Ingredient
The biggest nutritional concern with pastrami is its high sodium content. A single ounce of beef pastrami packs a whopping 302 milligrams of sodium, while turkey pastrami clocks in at 314 milligrams This high sodium content can contribute to high blood pressure and increase the risk of heart disease. For individuals with existing health conditions or those aiming to manage their sodium intake, pastrami should be consumed sparingly.
Making Pastrami Part of a Balanced Diet
Pastrami is still good when consumed as part of a balanced diet, even with its high sodium content. The secret is to watch portion sizes and eat pastrami with other foods low in sodium. For instance, using whole-wheat bread rather than white bread can help lower the sandwich’s total sodium content. Furthermore, eating a diet rich in fruits and vegetables can help mitigate the negative effects of sodium.
Pastrami: A Delicious Treat, But Enjoy in Moderation
Pastrami is a delicious and versatile meat that can be enjoyed in various ways, from sandwiches to salads to pizzas. However, due to its high sodium content, it’s important to consume it in moderation and be mindful of portion sizes. By pairing pastrami with low-sodium options and incorporating plenty of fruits and vegetables into your diet, you can enjoy this flavorful treat without compromising your health.
Low in Fat, But Source of Saturated Fat
Both the beef and turkey pastrami contain fewer than 2 grams of fat per 1-ounce serving. In beef pastrami, however, most of the fat comes from saturated fat. Getting too much saturated fat in your diet increases blood cholesterol. The American Heart Association recommends that people follow a diet of 2,000 calories or less, with no more than 2016 grams of saturated fat per day or less than 7% of total calories.
Like other types of luncheon meat, pastrami is high in sodium. One ounce of beef pastrami contains 302 mg of sodium, while one ounce of turkey pastrami contains 314 mg. Getting too much sodium in your diet increases your risk of developing high blood pressure and heart disease. For heart health, limit your daily sodium intake to less than 1,500 milligrams a day.
Complete Source of Protein
As a lean meat, most of the calories in pastrami come from its protein content. An ounce of beef pastrami contains six grams of protein, while an ounce of turkey pastrami contains four grams. 5 grams. Since both beef and turkey pastrami are made from animal sources and contain all of the essential amino acids, they are both complete sources of protein. Despite being an important nutrient, the majority of Americans consume more than enough protein in their diets, according to the Centers for Disease Control and Prevention.
Unwrapping the Truth About Pastrami: Health Benefits and Side Effects Unveiled!
FAQ
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