How to choose a healthier lunch meat, and six key ingredients to avoid

A sandwich with a couple of slices of turkey and cheese is a cheap and quick-to-prepare brown-bag lunch, but the health warnings are clear: processed meats have been linked to increased risk of cancers, diabetes, and heart disease.

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A sandwich with a couple of slices of turkey and cheese is a cheap and quick-to-prepare brown-bag lunch, but the health warnings are clear: processed meats have been linked to increased risk of cancers, diabetes, and heart disease. As the Globe and Mail reported, the government is considering new labelling for deli meats that would prevent them from being labelled as “natural” if they contain cultured celery extract, a preserving agent that contains nitrates and nitrites.

Should we avoid processed and deli meats altogether, or are there any deli meats that are “safe” to eat?

I contacted Joy McCarthy, holistic nutritionist and owner of Joyous Health. We asked Joy her thoughts on the subject and how consumers can make wiser choices.

Q: Which is healthier: chicken, ham, turkey, bologna, or roast beef? Is there a huge nutritional difference between each?

A: Bologna is basically cooked sausage made of cured beef, pork or a mixture of the two with added spices, salt, chemicals and preservatives — avoid! Ultimately, there isn’t much difference between any of these factory-farmed processed meats. The difference nutritionally is whether it’s certified organic or factory-farmed meat. Animals that are raised on a pasture tend to have a higher ratio of omega-3 fatty acids, and are fed food free of pesticides.

Q: Which is the healthiest type: smoked, cured, salted, oven-roasted, or straight-cooked?

A: The processing of the deli meat doesn’t really matter because they all contain similar harmful ingredients, such as nitrates, to preserve the meat.

Q: What ingredients do you think we should be avoiding?

A: Make sure your food always contains ingredients that you know, and can pronounce! Here is a list of ingredients you should avoid:

Also, be conscious of excess sodium. For example, Maple Leaf Natural Selections turkey has 570 mg sodium per serving, which is nearly half of our daily recommended intake (1000 to 1500 mg)! And keep in mind that food manufacturers are not required to list all the ingredients if they fall under spices and seasonings — something to keep in mind when you’re eyeballing the Cajun chicken or the honey-smoked ham. If you have common food allergies, check for wheat, soy, or milk products, which are sometimes added to deli meats. If you have digestive problems, it’s best to avoid carrageenan, which is a common ingredient.

Q: There are some brands that market their product as “preservative-free”, but the preservatives are just disguised under a different name. What so-called “natural ingredients” should we be on the look out for?

A: Cultured celery extract seems to be the most popular choice for the “natural” selections of deli meats. However, it still contains the same amount of potentially carcinogenic nitrates and, in some cases, more than brands that aren’t listed as “natural.”

Q: When ordering from the deli-counter vs. buying pre-packed brands (where the list of ingredients is shown), which types of meat should we ask for?

A: Look for roast beef or chicken at the deli counter, where you can actually see that they are cutting the meat from the animal. Avoid the pre-packed stuff if you aren’t certain where it comes from, and if you don’t see the ingredients listed at the deli counter, make sure to ask the staff.

Joy advises that eating processed meats should really be kept at a minimum — on rare, special occasions. Instead of buying luncheon meat, try roasting a chicken on the weekend and use the sliced chicken instead. Or if you’re short on time, you can buy an already roasted chicken from the supermarket, then slice and sandwich.

Looking for other lunch ideas? Click here.

Joy McCarthy, RNCP, ROHP, CNP, offers various nutrition and wellness workshops (Yoga and Nutrition, Gluten-free Deliciously, Eat Well Feel Well) in Toronto. For more information, visit Joyoushealth.ca.

4 comments on “How to choose a healthier lunch meat, and six key ingredients to avoid

  1. Pingback: Irish moss: Detox and aid digestion with this new superfood

  2. ok I work at a deli and have two things to say. number 1- if you want to be healthy, eat something else. Don’t waste my time asking me what’s in the meat. Secondly, Those roasted chickens you buy are SO unhealthy. Far worse than most of the meats we sell. This makes me question the credibility of this pages author and sources.

    Reply

    • Exactly. That has to be the most backassward advice to end with.

      Reply

    • I don’t think people understand just how much crap is injected into those chickens before they’re cooked. They’re loaded with junk. Read your labels people! And the fact that the holistic nutritionist would ever recommend buying one is crazy. She just lost any credibility she had.

      Reply

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