When it comes to quick, convenient lunch options, deli meat often tops the list. But with growing health concerns around processed meat — including a recent Boar’s Head recall of 7 million pounds of deli meat linked to a deadly listeria outbreak — you might be wondering: Is deli meat bad for you?
The recall has been connected to three deaths and 43 hospitalizations across more than a dozen states, according to an Aug. 8 press release from the U.S. Centers for Disease Control and Prevention. It’s an important reminder to be cautious about your deli meat choices.
Whether you’re a sandwich connoisseur or just looking to improve your health, here are some tips from dietitians to enjoy your favorite lunch meats more safely.
Is deli meat bad for you?
Deli meats, while convenient, are highly processed and carry potential health risks you should be aware of.
“Deli meat is unhealthy,” Samantha Cassetty, a registered dietitian says. “It is a processed meat, and there is very good evidence that processed meat carries the risk of certain forms of cancer.”
“It’s best to eat them, I would say, as little as possible,” she adds.
Increased risk of cancer
Processed deli meats contain nitrates and nitrites, preservatives that help extend shelf life and enhance flavor. These additives can convert into potentially harmful compounds known as nitrosamines, which some studies have found to be carcinogenic, or cancer-causing.
For instance, a 2022 study published by the National Library of Medicine found that high consumers of nitrates had a higher risk of breast cancer, and high consumers of nitrites were at a greater risk for prostate cancer.
Increased risk of heart disease
Many deli meats, such as salami, bologna and pepperoni, are also high in saturated fats, which, according to registered dietitian and TODAY.com nutrition editor Natalie Rizzo, “are linked to things like higher risk of cancer, higher risk of heart disease, higher cholesterol and higher blood pressure.”
Saturated fats are known to raise LDL “bad” cholesterol levels, which can contribute to heart disease. The American Heart Association advises that a standard diet of 2,000 calories per day should contain no more than 13 grams of saturated fat. A 3.5-ounce serving of salami may contain almost the entire daily limit, with about 11 grams of saturated fat, per data from the U.S. Department of Agriculture.
High in sodium
In addition to containing preservatives, cold cuts also have high levels of sodium. While the human body requires small amounts of sodium to work properly, the CDC warns that eating too much sodium can increase blood pressure and the risk for stroke or heart disease.
According to Julia Zumpano, a registered dietitian at the Cleveland Clinic, large amounts of sodium have also been linked to cancer and obesity, making low-sodium deli meat the best option to stay within the 2020-2025 Dietary Guidelines for Americans recommendation of eating less than 2,300 milligrams of sodium per day.
What is the healthiest deli meat?
Despite these risks, there are ways to make healthier choices when it comes to deli meats.
Rizzo recommends looking for products that are lower in sodium; specifically, she suggests choosing options where the sodium content is less than 10% of the daily value (2,300 milligrams) per serving.
In addition to low-sodium, Rizzo also suggests aiming for deli meats with no more than 6 grams of saturated fat per serving or leaner deli meats in general, such as turkey or chicken.
Wondering whether deli meat sliced at the counter is healthier? Rizzo says while the pre-packaged meats may have more preservatives added, “there really isn’t much of a difference.” However, the ones from behind the counter likely “will taste better.”
But if you try to pay close attention to ingredients, you may want to opt for prepackaged deli meats, since buying them over the counter doesn’t provide a nutrition label.
While Cassetty believes “it’s safest to err on the side of caution and eat (deli meat) as infrequently as possible,” she acknowledges that convenience plays a role, and there will be times when it might be the preferred option. In such cases, Cassetty recommends looking for products with minimal ingredients or opting for white meats over red.
What to eat instead of deli meat
If you’re really craving a deli sandwich, Cassetty advises buying a rotisserie chicken or freshly roasted turkey as healthier protein sources compared to packaged options.
“I have a 20-year-old son, and since he’s been 5, I’ve been making sandwiches with rotisserie chicken rather than deli meat,” Cassetty says. “That is something that I’m super cautious about because it’s the one food substance that we have excellent evidence raises the risk of certain forms of cancer.”
She also recommends exploring other protein options beyond just poultry. For instance, chickpeas, eggs and canned tuna can serve as nutritious substitutes, she says. These alternatives are not only minimally processed but also offer a variety of health benefits.
Chickpeas, which are linked to benefits such as heart and gut health, are rich in fiber and protein. Eggs provide essential omega-3 and -6 fatty acids, vitamins and minerals, and canned tuna offers a convenient, lean protein source.
You can also make your own “deli meat” by brining and roasting chicken or turkey breast and slicing it thin.
What deli meats are not processed?
If you’re looking to avoid processed deli meats altogether, both Rizzo and Cassetty suggest purchasing fresh roasted turkey or chicken.
Making your own deli meats may also be a healthier option to avoid processed meats, so long as your recipe is low in sodium, according to Rizzo.
Can you eat deli meat while pregnant?
Craving a classic deli sandwich while expecting? Yes, you can enjoy deli meat during pregnancy. According to Rizzo and the CDC, the key is to make sure the meat is heated to 165 degrees Fahrenheit, a simple but important step to ensure any potentially harmful bacteria are killed.
This article was originally published on TODAY.com
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