The case of cold cuts: Healthiest deli meat slices for your next sandwich
Sub, hoagie, grinder, hero or spuckie? The nickname for a sandwich varies from state to state, but everyone knows there’s a right answer – we just may not agree on it.
Regional colloquialisms aside, the contents of a sandwich generally stay the same wherever you go. Deli meat, cheese, veggies and a condiment or two. According to Statista, turkey is the most popular deli meat in the U.S. based on bulk meat sales, with ham following closely behind.
That salty protein may taste delicious, but is it good for us? Here’s what a registered dietitian has to say.
What is the healthiest deli meat?
The healthiest deli meat option is the one you get fresh sliced at the deli counter. According to registered dietitian nutritionist Danielle Crumble Smith, deli meat is the freshest and healthiest from the counter because it has fewer ingredients.
“That is not always feasible for people … but if you can and you’re able to choose organic sources, something like Applegate Turkey that’s going to have minimal added ingredients, minimal preservatives, that’s going to be a healthier choice,” Crumble Smith says.
There are a few kinds of deli meat that are healthier choices: turkey, chicken or roast beef, Crumble Smith says. Salami, bologna, pepperoni and pastrami, for example, have more sodium and are generally more processed.
“If you have things like pastrami or bologna, often you’ve got mixed meat sources, you have added saturated fats and more processed meats like that do have those additives that have been linked to colon cancer,” Smith says.
Take these steps to ensure you’re getting the healthiest deli meat option next time you head to the grocery store:
Complete your sandwich: The healthiest bread money can buy
1. Head to the deli counter
Deli-sliced meat will be the healthiest option because of the low ingredient list – take this Boar’s Head Premium Lower Sodium turkey, for example, which contains only “Turkey breast, water, less than 1.5% of salt, sugar, sodium phosphate.”
If your grocery store doesn’t have a deli counter or it’s not an option for you, check out the next step.
2. Check the ingredients
When opting for pre-packaged deli meat, check the ingredient list on the back of the package.
“Make sure that with the ingredients that you see, it's like ‘Can I recognize this? Am I able to pronounce it? ‘Is it fewer than five ingredients?’” Crumble Smith says. “(That’s) a good rule of thumb.”
3. Look for 'nitrate-free'
You’ll want to keep an eye out for a “nitrate-free” label on your prepackaged meat as well.
“There are naturally occurring nitrates that are in meats and other foods, but when they're added in preservative form that's when there have been found links associated with … increased cancer risk,” Crumble Smith says.
4. Look for deli meat free of artificial colors
Crumble Smith also recommends looking for prepackaged meat that specifies "no artificial color" and "no caramel color." The brown coating on deli meat often comes from artificial colors like caramel color, which is a potential carcinogen. The Food and Drug Administration says there is “no reason to believe that there are any immediate or short-term health risks … at the levels expected in food.” Still, Crumble Smith recommends limiting exposure because artificial coloring is found in so many food products that you might be consuming more than you’d expect.
Is deli meat bad for you?
No, deli meat is not bad for you – it can be an important source of protein in meals. But it’s important to consume prepackaged deli meat in moderation because of the preservatives, natural flavors and high sodium content.
When it comes to sodium, there are low-sodium deli meats you can opt for, though Crumble Smith suggests people with high blood pressure limit their intake of deli meat and favor fresher protein sources like grilled chicken.
“There’s certainly varying degrees of healthy, so deli meat can be part of a healthy diet if people are still trying to incorporate other protein sources, fruits and vegetables, high fiber sources, healthy fats,” Crumble Smith says. “So if you’re fueling your body well, then adding a little sodium here and there is not going to be an issue.”
Preservatives and natural flavors can also be inflammatory, especially for those with autoimmune diseases or at risk of cardiovascular disease and diabetes. The “smoke” flavor in some deli meats sounds natural, but it’s usually synthesized flavors that “may not necessarily be beneficial when consumed on a daily basis,” Crumble Smith says.
But in general, moderation is key.
“I think it’s important to think about our food intake in the context of the whole,” Crumble Smith says. “How much sodium are we consuming overall? How many processed foods are we consuming overall.”
Can you eat deli meat while pregnant?
Eating deli meat while pregnant is often discouraged because of the increased risk of Listeria in deli meat. Listeria is a bacteria that can cause serious illness in pregnant people, newborns, adults over age 65 and people with weakened immune systems, the Centers for Disease Control and Prevention says. Because deli meats are known sources of Listeria, high-risk people should make sure to heat them to an internal temperature of 165 degrees, or until steaming, to kill germs.
“When you’re pregnant, you’re tired, you don’t want to necessarily have to grill chicken or something and you need a quick protein option,” Crumble Smith says. “So microwaving, quick pan frying on the stove, doing this with the broil (setting), even if you’re going to Subway for something, get it toasted.”
If you’re pregnant and craving deli meat, make sure to go with an all-natural, low-sodium option to prevent preeclampsia or high blood pressure, which can pose a risk to both you and your unborn baby. But still, you don’t have to avoid deli meat altogether.
“Roast beef for some during pregnancy actually may be a really good option because it is going to provide additional iron,” Crumble Smith says.
Discover more health tips for your daily diet:
Healthiest hot dogs: Build a healthy meal at any cookout
Healthiest meat: Expert tips to serve up a nutrient-rich plate
Healthiest lettuce: You know it’s good for you, but do you know which is best?
Healthiest bread at Subway: Your guide to choosing a nutritious base
Healthiest condiments: 8 dietitian-recommended choices
Just Curious for more? We've got you covered
USA TODAY is exploring the questions you and others ask every day. From "Can you freeze sour cream?" to "How long do rabbits live as pets?" to "How to ask for a raise?", we're striving to find answers to the most common questions you ask every day. Head to our Just Curious section to see what else we can answer for you.
This article originally appeared on USA TODAY: What is the healthiest deli meat? Try these less-processed slices