Which lunch meat is the healthiest

Adding these sliced deli meats to your sandwich can make for a tasty lunch-and they're convenient, too. But you might be wondering if processed deli meat is healthy or not. We break down the latest science and what you need to know to shop for healthy cold cuts. FYI: If you're pregnant, make sure to heat up your cold cuts before eating to reduce any risk of Listeria.

Eating cold cuts is convenient. No cutting or cooking. Simply buy the meat, slap it on a sandwich or in a wrap, and head out the door. They are also high in protein and beneficial vitamins and minerals such as iron, zinc, and vitamin B On the flip side, they are high in sodium and some are high in saturated fat, both of which you'll want to be especially wary of if you have heart disease or high blood pressure.

Eating high amounts of processed meats increases risk of heart disease, cancer and diabetes. This is related to many factors, but one culprit is sodium. Sodium is about percent higher, on average, in processed meats than unprocessed meats.

The American Heart Association recommends eating no more than 2, mg of sodium per day for some groups even less , but we're taking in much more. Kids in the U. With cold cuts, the sodium adds up quickly given that just one ounce of deli turkey can have more than mg of sodium. Add mg from a slice of cheese and mg in each slice of bread, and a sandwich may be close to 1, mg of sodium, not including any extra condiments like mustard or mayo.

Some cold cuts are also high in saturated fat, which is also linked to an increased risk of cardiovascular disease. But, recent research that found adverse health effects from processed meats pointed more to compounds in the meat like heme iron, L-carnitine or even sodium, than the saturated fat content.

Regardless, if you're trying to keep your heart healthy, consider other sandwich options-like tuna, salmon or even hummus-and try to keep your cold cut intake moderate. Most cold cuts are considered processed meats. The American Institute for Cancer Research defines processed meat as "meat preserved by smoking, curing or salting, or addition of chemical preservatives.

A quality smokie has chunks of real meat versus a hotdog which is more homogeneous in texture. What most deli products have in common is the brining process. In conventional deli meats the brine includes a combination of salt, water, sugars dextrose, corn syrup solids , spices, herbs and preservatives like sodium nitrite and potassium phosphate.

Nitrites help preserve the meat and give them a nice pink colour and distinctive salty flavour. Phosphates help retain moisture and bind the meat cuts together to form a perfectly congealed roast which holds together when sliced. In organic deli meats the brine is mostly sea salt, water, herbs and spices and in most cases no nitrites from celery extracts are added with the exception of some brands of organic bacon.

Natural starches like potato are used to replace phosphates and the deli roast or sausage is made with lean whole muscle cuts that are organic. When deli meat is pre-sliced and packaged the list of ingredients and allergens must be displayed on the label. As mentioned above, common allergens like mustard, gluten, soy and milk must be listed in the ingredients on packaged deli meats. Below is a chart comparing ingredients found in conventional Ham vs. Other ingredients found in deli meats like sausage, salami or bologna can include dextrose, wheat, milk ingredients, sodium ascorbate, lactic acid starter culture, corn syrup solids, sulphites and caramel.

The healthiest deli meats are preservative free and would be those derived from poultry; turkey, and chicken breast instead of beef or pork because the saturated fat content and calories per serving are much lower. In addition, there are less additives and preservatives added to poultry deli products than pork. In addition, you can also find roasts made in house at some grocery delis that are likely preservative free.

However, it is important to clarify with the deli staff that they are made in house and are free of allergens of concern or added nitrites. 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.

While pastrami is the lunch meat with the most protein, it's high in fat, dietary cholesterol and sodium. Salami is the second lunch meat with the most protein, but it also contains the most fat, cholesterol and sodium of all the deli meats. When choosing deli meat, look for low-sodium options to reduce the negative effects of added salt, per the Cleveland Clinic. There are ways to eliminate or reduce the amount of processed meat you eat. If you're intent on having a sandwich for lunch but want to avoid deli meats, consider a few suggestions from the University of Rochester Medical Center :.

By Ashley Lall Updated October 27, Ashley Lall. She has previously written for Firstforwomen.