When it comes to quick and convenient lunches, deli meats often top the list. But with growing health concerns surrounding processed meat (including Boar’s Head’s recent recall of 7 million pounds of deli meats linked to a deadly listeriosis outbreak), you may be wondering: Is deli meat bad for you?
According to an August 8 press release from the U.S. Centers for Disease Control and Prevention, this recall has been linked to three deaths and 43 hospitalizations in more than a dozen states. This is an important reminder to exercise caution in your deli meat choices.
Whether you’re a sandwich connoisseur or simply looking to improve your health, here are some tips from dietitians for enjoying your favorite deli meats safely.
Is cold cuts bad for your health?
Deli meats, while convenient, are highly processed and carry potential health risks that you should be aware of.
“Deli meats are not healthy,” says Samantha Cassetty, a registered dietitian. “They’re processed meats, and there’s very good evidence that processed meats carry a risk of some forms of cancer.”
“It’s better to eat it, 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 turn into potentially harmful compounds called nitrosamines, which some studies have found to be carcinogenic.
For example, a 2022 study published by the National Library of Medicine found that high nitrate consumers had a higher risk of breast cancer, and high nitrite consumers had a higher risk of prostate cancer.
Increased risk of heart disease
Many cured meats, such as salami, bologna and pepperoni, are also high in saturated fat, which Natalie Rizzo, a registered dietitian and senior nutrition editor at TODAY.com, says “is linked to factors such as a higher risk of cancer, a higher risk of heart disease, higher cholesterol and higher blood pressure.”
Saturated fats are known to raise levels of “bad” LDL cholesterol, which can contribute to heart disease. The American Heart Association recommends that a standard 2,000-calorie-a-day diet contain no more than 13 grams of saturated fat. A 100-gram serving of salami can contain nearly the entire daily limit, with about 11 grams of saturated fat, according to data from the U.S. Department of Agriculture.
High sodium content
In addition to containing preservatives, deli meats also contain high levels of sodium. Although the human body needs small amounts of sodium to function properly, the CDC warns that excessive sodium consumption can increase blood pressure and the risk of stroke or heart disease.
According to Julia Zumpano, a registered dietitian at the Cleveland Clinic, high amounts of sodium have also been linked to cancer and obesity, making low-sodium deli meats the best option for staying within the 2020-2025 Dietary Guidelines for Americans’ recommendation of consuming less than 2,300 milligrams of sodium per day.
What is the healthiest cold cut?
Despite these risks, there are ways to make healthier choices when it comes to cured meats.
Rizzo recommends looking for products that are low in sodium; specifically, she suggests choosing options that have sodium content less than 10 percent of the daily value (2,300 milligrams) per serving.
In addition to low sodium, Rizzo also suggests looking 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 if deli meats sliced at the counter are healthier? Rizzo says that while prepackaged meats may have more added preservatives, “there’s not really a difference.” However, those sold behind the counter “will probably taste better.”
But if you’re trying to pay close attention to ingredients, you may want to opt for prepackaged deli meats, as buying them over the counter doesn’t provide a nutrition label.
While Cassetty believes it’s “safer to err on the side of caution and eat (deli meats) as infrequently as possible,” she acknowledges that convenience plays a role and there will be times when it might be the preferred option. In those cases, Cassetty recommends looking for products with minimal ingredients or opting for white meats over red meats.
What to eat instead of cold cuts
If you’re really craving a deli sandwich, Cassetty recommends buying rotisserie chicken or freshly roasted turkey as healthier sources of protein compared to packaged options.
“I have a 20-year-old son, and since he was 5, I’ve been making him sandwiches with roast chicken instead of cold cuts,” Cassetty says. “It’s something I’m very cautious about because it’s the only food substance that we have very good evidence of increasing the risk of certain forms of cancer.”
She also recommends exploring protein options other than poultry. For example, chickpeas, eggs and canned tuna can serve as nutritious substitutes, she says. These alternatives are not only minimally processed, but also offer many health benefits.
Chickpeas, which are associated with heart and gut health benefits, are high in fiber and protein. Eggs provide omega-3 and omega-6 essential fatty acids, vitamins and minerals, and canned tuna offers a convenient source of lean protein.
You can also make your own “charcuterie” by brining and roasting a chicken or turkey breast and slicing it thinly.
Which cold cuts are not processed?
If you want to avoid processed deli meats altogether, Rizzo and Cassetty suggest buying fresh rotisserie turkey or chicken.
Making your own deli meats can also be a healthier option to avoid processed meats, as long as your recipe is low in sodium, Rizzo says.
Can you eat cold cuts during pregnancy?
Craving a classic sandwich while pregnant? Yes, you can enjoy deli meats while pregnant. 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
