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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 a staple on many holiday tables, but is it actually good for you? With so many delicious sides and appetizers to fill up on during festive gatherings, it’s important to understand the health implications of your main course. In this article, we’ll dive into whether honey turkey – a popular flavored and smoked variety – is a smart choice for your health.
I love the taste of honey turkey, but I want to make sure I’m fueling my body right. By the end of this article, you’ll understand the pros and cons to determine if honey turkey should have a spot on your plate this holiday season.
An Overview of Honey Turkey
Honey turkey starts with fresh turkey breast meat that is seasoned and smoked The flavor comes from a honey marinade and liquid smoke that gets infused into the meat before and during the smoking process This gives the turkey a sweet honey taste with a hint of smokiness,
The honey also helps keep the turkey moist and tender Honey turkey is sold pre-packaged at most grocery stores, usually sliced for sandwiches or wraps. It’s a popular choice for easy lunches and holiday entertaining
Nutrition Profile of Honey Turkey
Now, let’s break down the nutrition facts. A 2 ounce serving of honey smoked turkey breast contains around:
- 60 calories
- 3g fat
- 0g trans fat
- 25mg cholesterol
- 350mg sodium
- 16g protein
It also provides vitamins and minerals like niacin, vitamin B6, phosphorus, selenium, and zinc.
So what does this mean for your health? Here are the main pros and cons:
Pros
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High in protein: With 16g per serving, turkey supplies steady energy and helps build muscle. The protein keeps you fuller longer too.
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Low in fat: Especially if you skip the skin, honey turkey is relatively low in fat and has no trans fat. This helps reduce heart disease risk.
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Rich in B vitamins: Honey turkey contains niacin, B6, and B12. These support metabolism, brain function, and energy levels.
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Good source of minerals: Phosphorus strengthens bones and teeth. Zinc boosts immunity. Selenium acts as an antioxidant.
Cons
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High in sodium: With 350mg per serving, the sodium content is quite high, especially for those monitoring blood pressure.
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Contains nitrites: Honey turkey includes sodium nitrite to preserve color. In excess, nitrites may be carcinogenic.
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Can harbor antibiotics/hormones: These may be present in conventional turkey to reduce disease and speed growth.
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Higher carbon footprint: Turkey requires more resources than plant proteins.
The Final Verdict on Honey Turkey
Overall, honey turkey can be part of a balanced diet, especially when eating it in moderation. Stick to 2-3 ounce portions to limit sodium, nitrites, and calories. Choosing organic and hormone-free options when possible is ideal.
For maximum nutrition, pair your honey turkey with veggies, fruits, whole grains and healthy fats. Avoid frying it or eating the skin to prevent excess saturated fat. Watch your total meat intake and fill half your plate with plants to reduce environmental impact.
With mindful portion sizes and preparation methods, honey turkey can still be enjoyed. At get-togethers, balance it out with nutritious sides and don’t overindulge. Selecting just the lean breast meat and skipping the salty canned version can also help decrease negatives.
In closing, honey turkey is a tasty treat that offers protein, vitamins and minerals. But the sodium, nitrites, and sustainability issues shouldn’t be ignored. Following healthy cooking techniques and watching your serving size allows you to savor the flavors while optimizing nutrition this holiday season.
The Healthiest Deli Meat You Can Buy
At the grocery store now? Here are a few of the best brands to ask for if you don’t feel like socializing at the deli counter.
Applegate Organic Organic Uncured Black Forest Ham
For those days you simply can’t make it to the deli counter (that line is no joke), Applegate is a solid backup. Their organic deli slices are antibiotic- and hormone-free, and avoid nitrates, artificial ingredients, and GMOs. Their list of flavor and meat options is vast, but you can’t go wrong with classic Oven-Roasted Turkey Breast, Uncured Black Forest Ham, or grass-fed Roast Beef.