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Sub, hoagie, grinder, or hero—take your pick, there’s no easier lunch than a throw-together sandwich stacked high with deli meat. While deli meat has a lot of things going for it (affordable, delicious, high-protein), overall health isn’t necessarily one of them.
Processed meats—including some cold cuts like ham, salami, and pepperoni—have been linked to colorectal cancer, according to the World Health Organization (1). The fact that these meats tend to be high in saturated fat, additives like nitrates and sugar, and sodium likely has something to do with it (2, 3, 4). The way they’re processed—which typically involves smoking and/or curing—can also contribute to cancer risk (5).
That said, not all deli meat is the devil, according to registered dietitian Jessica Levinson, M.S., R.D.N., C.D.N. Here’s how to choose the healthiest deli meat the next time a sandwich is calling your name.
Jessica Levinson, MS, RDN, CDN is a registered dietitian nutritionist and nationally recognized nutrition expert with a focus on culinary nutrition and communications.
Turkey is one of the most popular deli meats in America. According to statistics, turkey accounts for over half of all bulk deli meat sales. With its lean protein and versatility, it’s easy to see why turkey reigns supreme on sandwiches across the country.
But not all turkey is created equal when it comes to nutrition and ingredients. This is especially true for pre-packaged and processed turkey products So when you’re shopping for turkey cold cuts and burgers, it pays to read labels and understand exactly what you’re getting
One of the biggest names in turkey deli meat is Applegate. The brand promises natural, organic and humanely raised products. But are these turkey products as healthy as they seem? I decided to take a close look at Applegate Natural Oven Roasted Turkey Breast and Applegate Organic Turkey Burgers to find out.
Examining Applegate Oven Roasted Turkey Breast
Applegate Natural Oven Roasted Turkey Breast is one of the company’s most popular sliced deli meats. I checked its rating on EWG’s Food Scores database which ranks foods based on nutrition, ingredients and degree of processing. Here’s what I found
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EWG Overall Score: 5 (Medium)
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The Good: High in protein, no artificial ingredients, no antibiotics/hormones, low processing concerns
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The Bad: Not organic, contains rosemary extract, high sodium
While Applegate turkey breast has some positives like its clean ingredients list, it also contains concerning levels of sodium at 250mg per serving. Eating too much sodium has been linked to high blood pressure and other health issues. The turkey is also not certified organic, meaning it could contain traces of pesticides, herbicides, and GMOs.
Taking a Look at Applegate Organic Turkey Burgers
Next, I analyzed the nutrition and ingredients in Applegate Organic Turkey Burgers. Here’s how they stacked up:
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EWG Overall Score: 1 (Best)
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The Good: USDA Organic, non-GMO, no artificial ingredients, 150 calories, 8g fat
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The Bad: Nothing significant
With an EWG score of 1, Applegate’s turkey burgers emerged as a real nutrition all-star. They meet the strict standards of USDA Organic and contain no questionable ingredients or unhealthy additives. And with just 150 calories and 8g of fat, these burgers are light and nutritious.
The Healthiest Deli Meat and Turkey Burger Options
Based on my research, Applegate turkey products seem to be hit-or-miss from a health perspective. While the oven roasted turkey breast leaves something to be desired, the organic turkey burgers are a standout frozen option.
In general, here are some even healthier deli meat and turkey burger alternatives to look for:
Deli Meats:
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Fresh sliced turkey or chicken (not pre-packaged)
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Organic and antibiotic-free varieties
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Lower sodium options
Turkey Burgers:
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Other organic brands like Diestel Organic and Simple Truth Organic
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Leaner burgers with less saturated fat
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No artificial ingredients or preservatives
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Smaller serving sizes to control portions
The next time you’re shopping for deli meats or frozen turkey burgers, double check the label. Opting for truly natural, organic products can make a big difference for your health. In moderation, high quality turkey can be a lean, nutritious addition to your diet.
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How to Choose Healthier Deli Meat
If you’re already plotting your next double-decker, here’s what Levinson recommends looking for when selecting the healthiest deli meat at the grocery store.
Is Deli Meat Bad For You?
Not necessarily. “I don’t like to refer to foods as ‘good’ or ‘bad’; I would put deli meat in the ‘sometimes’ food category,” says Levinson. “Deli meat is a good source of protein, but it’s generally high in sodium, and some cuts can be high in saturated fat, so moderation is key.”
It’s also important to note that deli meat falls on a spectrum. Just because deli meat tends to be high in sodium and saturated fat, doesn’t mean every cut at the meat counter is. The only way to know for sure is to check the nutrition label for things like sodium, saturated fat, and additives like sugar, natural flavors, or preservatives. In general, the shorter the ingredients list, the better.
The Best Lunch Meat To Buy At The Grocery Store…And What To Avoid!
FAQ
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