10 Healthiest Deli Meats To Keep In Your Fridge & 10 Unhealthy Ones to Avoid
10 Healthiest Deli Meats To Keep In Your Fridge & 10 Unhealthy Ones to Avoid
What’s In Your Sandwich?
Deli meats are an integral part of any sandwich, and there are so many to choose from. However, many of these meats are loaded with nitrates and sodium, making them less than healthy choices. To break it down, here are the 10 healthiest and unhealthiest meats for your sandwich selections.
1. Applegate Oven Roasted Turkey
Let’s start very specific! Applegate Oven Roasted Turkey Slices are humanely raised turkey deli slices made without antibiotics, added hormones, or artificial ingredients. Chemical nitrate and nitrite free, these Applegate Oven Roasted Turkey Slices are a cleaner and healthier choice.
2. 365 Organic Oven-Roasted Chicken Breast
365 Organic Oven Roasted Chicken Breast from Whole Foods is simple and pure. It contains no fillers, binders, or artificial ingredients. These chickens were vegetarian-fed, and the meat is as flavorful and as unprocessed as you can find.
3. Applegate Honey Uncured Ham
In general, Applegate products are the staple choice. Their ham is a much healthier option than many cured hams. It is made with only four basic ingredients and has no unhealthy additives.
4. Turkey
Across the board, turkey in general is a good choice. This deli meat is low in fat and high in protein, which is why it is the most common option for a healthier diet. Processed and seasoned slices of turkey deli meat contain a higher salt content and less nutritional value, so it is recommended to avoid these. For the most health benefits, it's best to select skinless, unprocessed, or organic turkey without additives.
5. Roast Beef
Roast beef is a tasty and nutritious option that is high in iron, protein, and B vitamins. These nutrients are important for energy, metabolism, and overall health. Choose leaner cuts of roast beef to lower your intake of saturated fat.
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6. Applegate Uncured Turkey Pepperoni
Applegate Uncured Turkey Pepperoni is a great substitute for pepperoni. It is made without cured beef or pork. It is low in saturated fat and does not contain any unhealthy additives or preservatives.
7. 365 Whole Foods Black Forest Uncured Ham
365 Whole Foods Black Forest Uncured Ham is lean, with only 1g of fat and less than 1g of sugar per serving. It has a short and simple ingredient list that is additive and artificial ingredient-free. All in all, these factors make it another healthy pick if you’re craving ham.
8. Gusto Calabrese Sliced Spicy Salami
Salami isn’t typically a healthy deli meat, but you can get away with eating Gusto Calabrese Sliced Spicy Salami. This product is free of artificial ingredients and boasts a short ingredient list. The clean ingredients listed are pork, sea salt, sugar, natural flavorings, and sweet paprika. The minimal processing used to make this product makes Gusto Calabrese a healthier alternative to many other salamis on the market.
9. Chicken
In general, chicken deli meat is a fat-free, high-protein food. To maintain a balanced nutritional content, select skinless, unprocessed, and additive-free chicken, homemade or organic. Sandwiches made with leftover chicken are a delicious and healthy way to eat this lean deli meat.
10. Vegetarian Meats
Vegetarian and vegan deli meats are made from pea, soy, or wheat protein and have been developed to create a plant-based alternative to cold cuts. These products are often designed to imitate the taste and texture of traditional deli meats. Options made from peas or soy generally have more protein, while other carbohydrates are often added to help with the texture.
Now that we talked about some of the healthiest deli meats, here are 10 unhealthy ones to avoid.
1. Pepperoni
Pepperoni is very high in saturated fat and sodium. A few slices pack in a large portion of your daily allotted sodium intake. As a calorie-dense meat, pepperoni can contribute to weight gain as well as heart disease when eaten in large quantities on a regular basis.
2. Ham
While ham can be healthy if you choose the right version, it can also be unhealthy if you choose the wrong one. Some hams are packed with salt and calories, and are also high in dangerous nitrates. Nitrates are known to increase diabetes and heart disease risk, so choose carefully.
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3. Salami
Salami is a highly processed deli meat. It's also loaded with saturated fat, sodium, and additives like nitrates and nitrites. Salami is very low in protein for its calorie content. Three slices have about 110 calories.
4. Pastrami
Pastrami is a deli meat with a very high sodium content. The meat itself often contains 600 milligrams of sodium per serving, along with added sodium nitrate. The sodium nitrate in pastrami can contribute to high blood pressure and heart disease.
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5. Bologna
As a processed lunch meat, bologna is often made with harmful additives and so-called filler meats. While it's often sold as cholesterol-free, it is very high in sodium. Just 3 slices constitute half your daily salt allowance.
6. Oscar Mayer Smoked Turkey
Typically, turkey is seen as the healthy choice; however, that isn’t the case for Oscar Mayer’s take. It is high in sodium and includes fillers that lower its nutritional value. It contains additives like sodium nitrite and sodium phosphate, which can be detrimental to health.
7. Mortadella
Mortadella is a high-calorie, high-sodium deli meat that is similar to bologna, but with extra pork fat added, making it even less healthy. Mortadella has a bit more protein than bologna and salami. However, it is also very high in salt, with about 500 milligrams of salt per serving.
8. Land O’Frost Peppered Beef
Even though Land O' Frost Uncured Peppered Beef has zero preservatives, it is not good for you. This is due to the ridiculously high amounts of sodium. Sodium is known to increase your blood pressure and many other issues.
9. Smoked Meats
Smoked lunch meats of any type are high in phosphorus and potassium. This can damage the kidneys and has been associated with cancer risk. Most are flavored with liquid smoke, not actually smoked.
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10. Oscar Mayer Lean Honey Ham
Oscar Mayer Lean Honey Ham has high sodium content and is made with additives such as sodium nitrite and sodium phosphate. The health risks associated with high sodium and these other additives have been found to cause increased blood pressure. A better choice with a similar taste would be Applegate Uncured Honey Ham.
