Back in 2015, the World Health Organization’s International Agency for Research on Cancer (IARC) classified processed meat as a carcinogen, which is just what it sounds like — something that causes cancer — because these foods have been shown to raise the risk of colon cancer and potentially other forms of cancer. There have also been studies linking processed meats to a higher risk of heart disease and diabetes. “The current evidence suggests the higher intake of processed meat, the higher the risk of chronic diseases and mortality,” says Frank B. Hu, MD, PhD, Professor and Chair, Department of Nutrition, Harvard T.H. Chan School of Public Health. Hu notes that while there is no sufficient evidence to suggest a safe amount, eating a small amount of processed meat occasionally (once or twice a month) is unlikely to have an appreciable health impact.
Now that we know that the occasional hot dog or strip of bacon isn’t cause for concern, what about a more routine processed meat habit? And what about deli turkey? Is that off the hook? How about meats that claim to have no added nitrates? Those can’t be that bad, can they? To answer these pressing questions, we turned to Colleen Doyle, MS, RD, Managing Director, Nutrition and Physical Activity at the American Cancer Society.
Turkey roast is a beloved centerpiece of many holiday meals. The tender juicy meat can make for a perfect feast when roasted to golden brown perfection. But there has long been a debate around whether commercially sold turkey roast is simply slices of whole turkey breast or a processed “pressed meat” product made from chopped and reformed turkey scraps. I decided to dig into this poultry puzzle and get to the bottom of the great turkey roast debate.
Defining Pressed Meat
First let’s clearly define what is meant by “pressed meat.” Pressed meat refers to a product made by taking meat trimmings smaller cuts, and odd bits and compressing them together with salt and binders into a solid mass. This allows the use of less desirable bits of meat in an economical way. However, the process alters the texture and often increases the sodium content compared to intact cuts of meat. Common examples of pressed meats include spam, bologna, and hot dogs.
Whole vs Processed: Turkey Breast Origins
Whole, intact turkey breasts will produce slices with visible muscle fiber and a “meaty” texture. However, there are a few types of products that could be confused with whole roasted breast:
-
Sectioned and formed: Turkey breast sections that are aligned and netted or pressed into a uniform shape. Still maintains muscle structure.
-
Chopped and formed: Breast meat is minced, mixed with binders/fillers, molded into a log shape, then cooked. No visible muscle fibers.
-
Rolled deli meat: Thin slices are rolled together into a spiral log shape. Can be whole muscle or chopped.
Identifying Pressed Turkey Roasts
When buying a turkey roast, check the ingredients and packaging. Terms like “formed,” “sectioned,” or listings of non-turkey ingredients should raise Flags. A true whole breast roast will only contain turkey with basic seasonings. If the slices are very uniform in shape with no muscle striations, that’s another sign of a processed pressed product.
The popular Butterball turkey roasts are made from chopped and pressed meat according to consumer reports. Other brands like Norbest and Honeysuckle White may differ, so check carefully.
The Final Verdict on Turkey Roasts
After evaluating common turkey roasts on the market, I can confirm that most do qualify as “pressed meat” products rather than intact turkey breast. The use of binding agents, added solution, and lack of muscle structure point to manufactured, reformed meat. While some roasts may be less processed than others, it’s safest to assume they are pressed meats unless labeled as 100% whole muscle turkey breast.
However, the level of processing doesn’t inherently make turkey roasts bad or unsafe to eat. They can still be delicious and convenient. Just be aware of how they are made when including them in a healthy diet. Going with an intact, bone-in turkey breast will offer the best texture and flavor for special meals. But for quick weeknight dinners, even pressed turkey beats fast food!
Health Impacts of Processed Meats
While not all processed meats are created equal, there are some health considerations around frequent consumption:
-
Tend to be high in sodium, which can raise blood pressure.
-
May contain preservatives like nitrites, associated with cancer risk.
-
Heavily processed textures are linked to obesity.
-
Can increase inflammation and cardiovascular disease risk.
For optimal health, the American Institute for Cancer Research recommends limiting processed meats to just 18 oz per week.
Healthier Alternatives to Processed Turkey
When you want a delicious turkey dish without the processing, try these options:
Whole turkey breast: Buy bone-in, skin-on breast and roast. Gives the best flavor and texture.
Ground turkey: Choose plain ground turkey with no fillers or preservatives and cook in patties, chili, etc.
Turkey cutlets: Thinly sliced, quick-cooking cuts that work great for meals like fajitas or wraps.
Canned turkey: Packed only in water or broth with no added sodium. Work well in soups, salads, and casseroles.
Turkey sausage: Read labels and pick a brand without excess sodium or chemicals. Cook just like pork sausage.
Turkey jerky: Check the ingredients first. Homemade is best!
The Takeaway
While turkey roasts can be an easy protein option, most are processed, pressed meat products. Look for whole turkey breast when possible or try alternatives like ground or canned turkey for more benefits. Though processed meats are fine occasionally, aim for no more than 18 oz a week and focus on whole foods. With a little label reading and meal planning, you can enjoy delicious turkey anytime without excess processing!
Are meats labeled nitrate-free, no nitrates or no nitrates added any safer?
When it comes to processed meats, consumers are often concerned with added, synthetic nitrates, which are used to preserve the meats and keep them fresher, longer. If you’re concerned about additives, these more natural-sounding meats might seem appealing. But there’s a catch. Doyle explains that these natural meats (including chicken and turkey) are still processed, and they’re still made with nitrates. “They use natural sources of preservatives,” she says. “Many companies are using celery powder, celery juice or celery salt, which are high in nitrates. They can still label their product ‘nitrate-free’, because those are natural and not synthetic, but they are nitrates nonetheless.” In other words, once you ingest deli turkey or chicken or ham made with celery powder or another natural preservative, you’re still consuming nitrates — it’s just in a different form. “Unfortunately, we just don’t know yet whether these have the same impact as synthetic sources of nitrates.”
Is smoked salmon (lox) considered a processed meat?
Doyle says that while she hasn’t seen studies specifically calling out smoked salmon, it definitely meets the definition of processed. “And, it’s pretty high in sodium. Bottom line for this and all processed meats: It would be smart to eat fish, poultry and beans over red (unprocessed) meat, and for individuals who do consume processed meat products, to do so sparingly, if at all.”
Deli-Style Roast Turkey for Sandwiches – Food Wishes
FAQ
Is roasted turkey considered processed meat?
What is turkey roast made of?
Is butterball turkey roast processed?
Is boar’s head oven roasted turkey processed?