Is Deli Meat Bad for You? How do you choose a healthier lunch meat? (2024)

What's better than a sandwich for lunch? They are easy to make and require minimal cleanup. You can make them easily andaffordable, or you can build a towering gourmet budget buster. And whatever happens, the end result will be delicious. What's not to love?

When it comes to sandwiches made with processed meats, the answer is simple: their nutritional profile.

We spoke with a registered dietitianJulia Zumpano, RD, LD, about luncheon meat - why it is unhealthy, how to make healthy choices in the supermarket and tasty alternatives to meat products.

Why is deli meat unhealthy?

Processed meats, such as luncheon meats, hot dogs and sausages, are widely availableconsidered unhealthy. They contain a lot of calories,low protein contentand — in the case of mechanically separated meat — using unwanted parts of the animal as stuffing. Can andpackaged meatoften contain nitrates or nitrites, whichstudies link different types of cancer. Even minimally processed meats contain preservatives to prevent spoilage after cutting.

“Fatty, processed lunch meats such as bologna, salami and pepperoni contain high amounts of saturated fat and sodium, both of which have been linked to cancer, obesity andheart disease", Zumpano shares. In fact,processed meatis actuallyconsidered carcinogenic.

How to choose a healthier lunch meat option

Cold cuts are not the ideal spread for health-conscious eaters. But lunch meat is convenient, and many people (especially children) prefer the taste of cold cuts over other healthier options. So what do you do if you can't or don't want to completely cut out processed meats from your diet?

Zumpano offers these tips for finding healthier meat dishes for lunch.

Make your own lunch meat

If you have the time, energy and inclination, the best possible option is to make your sandwich meat.

“You can buy a roast, ham or chicken breast and cook it yourself and then cut it into lunch meat sizes,” suggests Zumpano. "This ensures you know what's in the meat you eat."

While it's definitely the healthiest option, making your own spread isn't always practical, let alone possible. If you need to go to the deli at your local storesupermarket, Zumpano recommends keeping the following tips in mind.

Fresh is best

Whether you're getting a highly processed deli meat like liverwurst or a nice lean piece of turkey, Zumpano recommends always choosing fresh deli meat over prepackaged luncheon meat. “Deli meats that are freshly cut from the bone or slab may contain natural nitrates and may be less processed,” she explains.

If you want a fuller picture of the difference between the stuff you get in the aisle and the stuff you get at the counter, compare the ingredient lists on a prepackaged meat product and its deli-cut equivalent. You will soon realize that this is the casemany more ingredientsin the former than in the latter, including preservatives, artificial colors and 'natural flavors'. Also ask at the deli counter which products contain natural nitrates and the fewest preservatives/additives.

Stick to lean cuts of meat

It's true that whether you get it fresh from the farm or (not so) fresh from a can or package, not all meat is created equal.

If you're looking for the healthiest lunch meat option, choose the leanest cuts of deli meat possible, such as turkey, chicken breast, lean ham or roast beef. “These types of meats contain the least amount of fat and provide better nutritional value compared to others,” says Zumpano.

Highly processed lunch meats such as salami, pastrami and bologna are often packed with saturated fatsodium. That doesn't mean you cannevereat them, but it's best to save them for… whatever occasion calls for a festive sandwich.

Choose meats that are low in sodium

Fresh deli meat will always contain sodium, Zumpano explains, because it is used for preservation. That means it's extra important to look for lunch meat that specifically says it's low in sodium to helpcut back on the salt.

Try some alternative sandwich proteins

You don't have to be onevegetarian or veganto occasionally distance yourself from meat. Change up your routine a bit by making sandwiches with these proteins:

• No.
• Nut butter.
• Mushrooms.
• Naturallypunishment.
• Tempeh.
• Tofu.
• Beans

Choose carefully packaged meats

As nice as it would be to always make the best possible choices when it comes to food, we live in reality. Whether your budget is tight, your access to grocery stores is limited, or your time is stretched to the limit, the deli may not be the best option for you.

If your only option is canned or prepackaged lunch meat, Zumpano recommends reading thisfood brandcarefully. Look specifically at the ingredients and avoid meat that contains many additives such as colorings or preservatives.

“If possible, buy nitrate-free and low-sodium options — and be sure to watch the portion size,” she says.

For better or 'worst'

As the name suggests, luncheon meat is a daily main course. But they are not the healthiest option. Canned and prepackaged deli meats are full of saturated fat, sodium and nitrates, but contain no protein. The cut-to-order meat you get at the deli may be a healthier option, but it still contains more sodium than anything you would make yourself.

If making your own deli meats isn't within your capabilities, stick to fresh-cut, lean meats that are low in sodium. And if you're feeling adventurous, try alternative proteins like eggs, tofu or beans.