One of the healthiest things you can do for your body is pack your own lunch.
And one of the easiest things to pack is a deli meat sandwich. But if you’ve been following the headlines on the dangers of ultra-processed foods, the idea of serving yourself (let alone your children) a sandwich packed with slices of processed deli turkey, ham, or roast beef might seem anathema to anyone hoping to avoid heart disease, diabetes, cancer, and anxiety.
Here’s my controversial take: When eaten the right way, deli meats are a great source of protein and healthy fat.
I realized what an important issue this was to discuss after seeing the reactions to an Instagram story I posted with a photo of a meal I often prep for my kids: High-protein chickpea and turmeric pasta tossed with a high-quality EVOO, cucumbers, and a few slices of—gasp—soppressata.
A lot of you freaked out (to put it lightly). Are you seriously eating processed meat? Isn’t soppressata carcinogenic?!
Here’s what the latest science says about processed proteins like deli meat and cured meat, how to consume them responsibly, and what I personally pack in my lunch (and yes, my kids’ lunches, too).
The research says
There are three types of foods: unprocessed, processed, and ultra-processed.
Choose unprocessed foods—think: whole fruits, veggies, fresh meat and fish (i.e. not smoked or cured), and whole/unaltered grains and legumes—whenever you can. They retain their full fiber, protein, healthy fats, vitamins, and minerals. They are also the least likely to be high in fat or added sugar.
Processed foods—like canned or frozen veggies, fruit juice, nut butters, tofu, EVOO, and some deli meats sliced fresh at the counter—are foods that have been minimally altered. They definitely have a place in a healthy diet, though they often require a little more scrutiny to avoid consuming excess sodium and added sugars. The TL; DR: some are healthier than others.
Ultra-processed foods (UPFs), which now make up an estimated 60-90% of the average diet, are bad news. Think: Bacon, hot dogs, pre-packaged meats, french fries, packaged bread, cereal, sweetened yogurt.
Earlier this year, a massive meta-analysis of studies on ultra-processed foods, published in the British Medical Journal and involving data from over 10 million people, found a link between consuming UPFs and over 30 serious health problems including:
- 50 percent increased risk of cardiovascular disease-related death
- 48-53 percent increased risk of anxiety and other mental disorders
- 12 percent increased risk of Type 2 diabetes
UPFs are also highly addictive to the point that some scientists are proposing a new mental-health condition called “ultra-processed food use disorder.”
What I’m doing for my own body
The takeaway: Deli meat isn’t the healthiest thing you can eat but not all deli meat is created equal. I think we’ve thrown the baby out with the bathwater in writing off the entire category.
Here’s where I’m coming from: Animal proteins like turkey and chicken are excellent sources of protein and healthy fat. They’re also exceedingly convenient ingredients for on-the-go lunches.
Ideally, if I wanted to make my kids a turkey wrap for lunch or make myself a healthy snack box to help me meet my protein goals, I’d roast a turkey myself and carve it up in slices. But…who has time for that? With three kids and a full-time job, certainly not me.
That means choosing meat that’s been processed to some degree. Pre-packaged deli meat is usually ultra-processed. It can be filled with “undesirable” animal parts used as filler, loaded with sodium and added sugars (especially honey roasted versions), and typically contains nitrates and nitrites—additives used as preservatives, which are linked to cancer.
The better option is meat sliced fresh at the deli-counter. It’s processed, yes, but these meats tend to contain less added sugar or sodium than the pre-packaged versions sold in the refrigerator section.
What you eat with your deli meat of choice is also important. I always pair processed meat with greens and a source of healthy fiber (like the chickpea pasta I paired with the soppressata for my kids, lentils, or brussel sprouts roasted with EVOO).
I’ll take a home-made lunch that includes minimally processed deli meat, fiber, and veggies over a dubious takeout option any day.
What I recommend for you
So, is there any healthy way to eat processed meats? Yes. If you follow these steps:
1. Round out the deli meat with healthy sides.
If your entire lunch consists of deli meat and packaged bread, day after day, yes that’s bad. Pair your processed protein of choice with lots of cut up veggies, whole unprocessed grains like quinoa, and high fiber sources like nuts and seeds.
2. Choose fresh-sliced meat from the deli counter whenever possible.
Opt for low-sodium versions if they’re available, and stay away from “honey-roasted” varieties, which contain added sugars.
3. Choose “uncured.”
I always buy uncured soppressata for my family. It’s aged naturally with no nitrates or nitrites and isn’t loaded with excess salt.
4. Read nutrition labels.
The more ingredients on the list, the more processed the meat. Opt for versions that contain as close to 50% protein and 50% fat as possible (i.e. fewer added sugars or fillers).
Deli meat brands I personally recommend:
- Applegate All of their deli meats are “minimally processed” and don’t contain artificial flavors, colorings, or preservatives. My go-to if I can’t get to the deli counter.
- Boar’s Head All-Natural Surprisingly, Boar’s Head has some not-so-bad options. They have an “all-natural” line that’s made without preservatives and offers several uncured options.
- Amylu In a pinch, this brand has minimally processed chicken sausages and burgers that are great for lunches.
- Fork in the Road This brand has an uncured hot dog made from hormone-free, grass-fed beef that is better than many of the alternatives for ultra-picky kids.
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