UK office workers are feeling the strain of the rising cost of living crisis, with many ditching takeaways for packed lunches. Many will pick up cheap and easy deli meats to put in their lunches, but this comes at a major health risk.
Consuming large amounts of processed meat can raise the risk of heart disease, cancer, and diabetes. Several factors can contribute to this, but the major culprit is sodium.
Speaking to the nutrition site Eating Well, Sam Teece, a chef and registered dietitian, said: "Too much sodium stiffens our blood vessels and stresses our heart and kidneys."
However, deli meat lovers should not fret; there is one lunch meat that is less processed than most and has fewer health risks.
Which deli meat is the healthiest?
Low-sodium turkey breast has been hailed as the best deli meat as it offers higher grams of protein for fewer calories.
Mclean Meats said: "Three to four slices of roast turkey breast deli meat can be as low as 50 calories, with 1% fat, 1% saturated and slightly less sodium."
An expert at the Tasting Table further explained: "Now, a seasoned, roasted sliced turkey breast is not the same at all as turkey that's been finely minced, had preservatives added, and been pressed back together in an oval shape through industrial processing methods, which is how many deli meats are created.
"So, while technically all lunch meats might be considered processed because they have been pre-prepared, others are minimally altered, and these might be the right option if you're hoping to make healthier food choices."
Other healthy options
For the healthiest lunch meat you should choose the leanest cuts of deli meat possible. Other healthy meats include chicken breast, lean ham or roast beef, reported Cleveland Clinic.
A registered dietitian, Julia Zumpano, RD, LD, said: "These types of deli meat have the least amount of fat and provide a better nutrient value compared to others."
What is processed meat?
The World Health Organization defines processed meat that has been salted, cured, fermented, smoked or undergone "other processes to enhance flavour or improve presentation".
"Most processed meats contain pork or beef, but processed meats may also contain other red meats, poultry, offal, or meat by-products such as blood."
How to pick the healthier sandwich meat
The best way to know which deli meat is the healthiest is to check the ingredient list to see how much it has been processed.
"Along with salt and seasonings, you might notice nitrates (either chemical or from food sources like celery) added to keep the colour from turning grey and to prevent spoilage," the expert added.
Natural nitrates are considered health-promoting, but research indicates that nitrates become carcinogenic (an agent that promotes the development of cancer) when heated. Deli meat lovers should also check whether the meat has been broken down and artificially reformed.
The food expert continued: "For meats like mortadella, the meat has actually been blended into a paste and reshaped into a log for packaging. The same is true with some salami-style lunch meats and most deli meats that are sold in uniform oval slices or sausage casings.
"The inside texture in these more processed meats is usually smooth, without the grain you'd expect in meat. Other options, like prosciutto, jamon serrano, pancetta, and many turkey and roast beef brands come from whole meat cuts that have been salted, aged, or cooked, then sliced. So, while it's not technically possible to get totally unprocessed meat at the deli counter, making the right choice is easier with a little knowledge."
Benefits of eating deli meats
Although cold cuts can be packed with salt and artificial additives, they can still be part of a balanced diet if carefully chosen. Deli meats are high in protein and have beneficial vitamins and minerals such as iron, zinc and vitamin B12, according to Eating Well.
Most of all, these lunch meats are popular due to their efficiency. However, food experts such as Sweet Spot Nutrition have detailed quick yet heart-healthier sandwich fillings to use instead of deli meats:
- Peanut butter
- Canned tuna
- Roasted chicken
- Canned Salmon
“In-store” roasted meat
Egg Salad
