Eating deli meats daily has its risks. The sodium content of processed meats is something you have to watch out for. Making a thick sandwich for lunch? You may be looking at a sodium count of as much as mg.
Even a thinly packed sandwich can have a tally of to mg. Less than mg is ideal. Studies do show a link between colorectal cancer and deli meats, but it is important to know that excessive consumption of red meat , in general, is also causative of the disease.
Buy meat sliced fresh from a cooked cut of beef or ham, or slices of turkey meat from the deli. This is the best way to avoid processed meats. What you want to do is avoid ingredients commonly found in packaged deli meats like caramel color, which is often added to give a more appealing color to the meat. As mentioned before, nitrates and nitrites and excess sodium are big red flags when it comes to packaged meat. Buying slices at the deli can get you better results. When shopping for deli meats, here are my top 10 recommended options.
These are based on stellar nutrition labels and simple ingredients. Learn how to fill your plate with healthy, nutrient-dense foods by logging your meals on the MyPlate app.
Download now to fine-tune your diet today! According to the U. Ham tends to be one of the fattier cold cuts, so you might find more saturated fat, sodium and cholesterol in it per serving than in other meats. Whenever possible, buy lean or low-fat ham to get just as much protein in a healthier product.
Turkey is naturally a lean meat, so it's an especially healthy sandwich choice. It doesn't contain quite as much protein per serving as ham, but it tends to be much lower in fat and cholesterol. Beef isn't as lean as cuts of poultry, but it is a rich source of both protein and iron.
Like ham, however, it has higher fat and cholesterol counts than poultry. There is a significant amount of protein in deli ham, and it's still low in calories.
That being said, it might not be one of the healthiest deli meats, as it has more fat and dietary cholesterol than its white meat counterparts. Pastrami, which is made from beef brisket, is brined and dried then seasoned with herbs and spices before it is smoked and steamed, per the USDA. Because it is cured, pastrami can be high in sodium, but when it comes to high-protein cold cuts, this deli meat surpasses the rest.
Bologna can be made exclusively with one type of meat usually pork , or it can include a mixture of pork, beef, chicken and turkey. Bologna has more fat both total and saturated fat than the previously mentioned deli meats, and it is also particularly high in cholesterol and sodium, per the USDA.
Salami is a type of cured sausage made with fermented and air-dried pork meat. Because it is cured, salami is very high in sodium, accounting for about 23 percent of your daily value in one slice, per the USDA. It is also high in calories, fat and cholesterol, though it boasts a decent amount of protein. In a slice of salami, you'll get:. The current USDA dietary guidelines suggest limiting saturated fat to no more than 10 percent of your total calories per day.
As for which of these is the healthiest deli meat, your best bet might be to go with lean cuts of turkey, chicken breast, lean ham or roast beef.
When you can, choose fresh deli meat over prepackaged lunch meat, as suggested by the Cleveland Clinic. To get more protein—and way less sodium—go with Applegate's humanely-raised lunch meat. Do this, and you won't fall prey to one of the little things making you fatter and fatter —ignoring sodium! Oscar Mayer figured out how to throw in milligrams of sodium including sodium phosphate, an ingredient whose high intake has been linked to higher rates of chronic kidney disease and weak bones.
Even though phosphates are a necessary part of our diets, excess phosphate is more easily absorbed by the body and can lead to high levels of phosphate in the blood, which may put you at risk for heart disease. Concerned about heart disease? Check out these foods that lower cholesterol!
Lower in sodium, higher in protein, and free of all the artificial ingredients of its sister brand, Oscar Mayer finally churns out an okay product with their NaturalMesquite Smoked Turkey. If you don't mind the extra sodium—it's still a bag of Ruffles less than Saag's option—Hormel offers a Natural Choice Smoked Deli Ham with good-for-you ingredients as good as those from the leading brand of good meats, Applegate.
Saag's, on the other hand, is not only full of sodium, it but also carries sodium erythorbate, nitrites, corn syrup, and propylene glycol; we don't think you'd be able to find those in your pantry. A smoked, seasoned sausage usually made up of pork and chicken, bologna is the black sheep of deli meats thanks to being so over processed and concentrated in sodium.
Those nutritionals you're seeing above are usually for a single slice, compared to the nutritionals of deli meats which are slices per serving. To avoid the modified corn starches and potassium acetates, grab a package of Saag's over Bar-S—and you'll also save yourself the calories, fat, and sodium.
Who knew you could screw up chicken this much? These slices of Oscar Mayer Oven Roasted Chicken are browned with caramel color and doused in "cultured corn sugar"—a "label-friendly" fermented corn sugar which apparently minimizes listeria growth. Stick with Hormel's Natural Choice to taste chicken and not the "rotisserie chicken flavoring" of yeast extract a "natural" alternative to MSG that is added to products to enhance its meat-like taste instead of letting the meat speak for itself and "flavor" that you'll find in Oscar Mayer's option.
Complexly spicy and satisfyingly moist, Oscar Meyer's sliced lunch meat is made without any antibiotics, nitrites, nitrates, or added hormones. Not only do they use added nitrites, they also use natural mesquite smoke flavor, three different ingredients that contain MSG, and more "natural flavor" than real spices.
Oh, and did we mention just three slices are packed with a quarter of your day's worth of sodium? That's definitely not the solution to how to get rid of bloating. Leave the beef flavor and caramel color—er, we mean Hillshire Farm's Roast beef—on the shelf and grab a package of Applegate Organics Roast Beef.
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