When it comes to quick and easy lunch options, deli meats are often at the top of the list. But with growing health concerns surrounding processed meats, including Boar's Head recalling 7 million pounds of deli meat in connection with a deadly Listeria outbreak, some may be wondering if deli meat is bad for you.
According to a press release issued by the Centers for Disease Control and Prevention on August 8, the recall has led to three deaths and 43 hospitalizations across more than 12 states, sending an important warning to be careful when choosing your deli meats.
Whether you're a sandwich connoisseur or simply looking to improve your health, here are nutritionist tips to help you enjoy your favorite lunch meats more safely.
Is deli meat bad for you?
Although deli meats are convenient, you should be careful because they are highly processed and may pose health risks.
“Deli meat is unhealthy,” says registered dietitian Samantha Cassetti, “It's processed meat, and there's good evidence that processed meat poses certain cancer risks.”
“I think it's best to eat as little as possible,” she added.
Increased cancer risk
Processed deli meats contain nitrates and nitrites, preservatives that extend shelf life and enhance flavor. These additives can turn into potentially harmful compounds called nitrosamines, which some studies have found to be carcinogenic, meaning they can cause cancer.
For example, a study published in 2022 by the National Library of Medicine found that people who consume high amounts of nitrates have a higher risk of breast cancer, while people who consume high amounts of nitrites have a higher risk of prostate cancer.
Increased risk of heart disease
Many deli meats, like salami, bologna, and pepperoni, are also high in saturated fat, which, according to Natalie Rizzo, R.D., a registered dietitian and nutrition editor at TODAY.com, “is linked to increased risk of cancer, heart disease, higher cholesterol, and higher blood pressure.”
Saturated fats are known to raise levels of LDL “bad” cholesterol, which contributes to heart disease. The American Heart Association recommends that a typical 2,000-calorie daily diet should contain no more than 13 grams of saturated fat. According to data from the USDA, a 3.5-ounce serving of salami can contain nearly the entire daily limit, or about 11 grams of saturated fat.
High in sodium
In addition to containing preservatives, cold cuts are also high in sodium. While your body needs small amounts of sodium to function properly, the CDC warns that consuming too much sodium can raise your blood pressure and increase your risk of stroke and heart disease.
High amounts of sodium have also been linked to cancer and obesity, so low-sodium deli meats are your best option for staying within the 2,300 milligrams of sodium recommended in the 2020-2025 Dietary Guidelines for Americans, according to Julia Zumpano, M.D., a registered dietitian at the Cleveland Clinic.
What is the healthiest deli meat?
Despite these risks, there are ways to make healthier choices when it comes to deli meats.
Rizzo recommends looking for products that are lower in sodium, specifically those with less than 10% of your recommended daily value (2,300 milligrams) per serving.
In addition to low sodium, Rizzo recommends choosing deli meats that have six grams of saturated fat or less per serving, or deli meats that are generally leaner, like turkey or chicken.
You might be wondering whether deli meat sliced at the counter is healthier: Rizzo says that while prepackaged meats may contain more preservatives, “it really doesn't make that much of a difference,” but meat sliced at the counter likely “tastes better.”
However, if you are particular about ingredients, you may want to opt for prepackaged deli meats, as they don't come with nutritional information when purchased at the store.
While Cassetti believes “it's safest to be cautious and avoid deli meat as often as possible,” he acknowledges that convenience plays an important role and there may be times when deli meat is the preferred option. In those cases, Cassetti recommends looking for products with fewer ingredients or choosing white meat over red meat.
What to eat instead of deli meat
If you really want a deli sandwich, Cassetti recommends buying rotisserie chicken or roasted turkey as healthier sources of protein than packaged options.
“I have a 20-year-old son, and since he was 5, I've been making him sandwiches with rotisserie chicken instead of deli meat,” Cassetti says. “It's the only food substance with clear evidence that increases the risk of certain cancers, so I'm being very cautious.”
She also recommends looking for protein options other than chicken: Chickpeas, eggs, and canned tuna, for example, serve as nutritious alternatives, she says. Not only are these alternatives minimally processed, but they also offer a variety of health benefits.
Chickpeas, known for their benefits to heart and gut health, are high in fiber and protein, eggs provide essential omega-3 and omega-6 fatty acids, vitamins and minerals, and canned tuna is a convenient, low-fat source of protein.
You can also make your own “deli meat” by brineing chicken or turkey breasts, roasting them, and slicing them thinly.
What deli meats are not processed?
If you want to avoid processed deli meats altogether, both Rizzo and Cassetti recommend buying fresh roasted turkey or chicken.
As long as the recipe is low in sodium, making your own deli meats may be a healthier option than avoiding processed meats, Rizzo said.
Is it okay to eat deli meat while pregnant?
Craving an old-fashioned deli sandwich while pregnant? Yes, you can still enjoy deli meats while pregnant. The key, according to Rizzo and the CDC, is to heat the meat to 165 degrees Fahrenheit, a simple but important step to ensure any potentially harmful bacteria are killed.
This article originally appeared on TODAY.com.
