Pre-packaged lunch meats are convenient but can be deceivingly unhealthy. Learn how to identify and choose lower sodium lunch meats, uncured lunch meats, and higher quality lunch meats for better nutrition.
The deli aisle can be overwhelming with so many options. Make confident choices that contribute positively to your health while enjoying your sandwiches or salads.
Excessively High Sodium Content
Processed meats are often packed with sodium, an essential ingredient for preservation and flavor. Lower-quality lunch meats may contain many milligrams of sodium in just one or two slices. Frequent consumption of these high-sodium options can lead to health issues such as high blood pressure. To avoid these risks, always check the Nutrition Facts panel for sodium levels. Opt for brands labeled as lower sodium lunch meats to minimize sodium intake and protect your heart health.
Presence of Nitrates and Nitrites
Nitrates and nitrites are preservatives found in many cured meats, including several lunch meats. They help maintain the product's color and prevent bacterial growth but come with a health warning. Regular intake of these preservatives might be linked to specific cancer types due to the formation of nitrosamines in the body. Select options that explicitly state no nitrates or nitrites added or are marked as uncured lunch meats to mitigate these concerns while enjoying processed meats safely.
Added Fillers: A Signal for Lower Quality
To cut costs, manufacturers often add fillers to lunch meats. These can include modified food starch, corn syrup solids, and soy protein concentrate, effectively increasing the product's volume while diluting the meat content. These fillers don’t just reduce protein value; they may also pose issues for individuals with dietary restrictions like gluten or soy intolerances. For higher nutritional value, seek higher quality lunch meats that prioritize lean meat and simple ingredients, avoiding unnecessary fillers.
Beware of Artificial Additives
Additional artificial flavors, colors, and preservatives like MSG, BHA, and BHT enhance taste and extend shelf life. Some individuals may react negatively to these substances. For instance, MSG is a common flavor enhancer that can cause sensitivity in some people, while artificial colors can mislead consumers on product freshness. Choosing lunch meats with clearer ingredient lists that exclude these artificial additives generally results in healthier options.
Misleading Water Content Labels
Labels like “water added” or “contains up to X% solution” often mean the product has been injected or soaked in a liquid solution containing water, salt, and preservatives. Such processes can lead to a juicier, heavier product that’s not entirely meat, posing a budget issue as you might be paying for added water. Look for higher quality lunch meats that maintain their integrity and flavor without unnecessary additions.
Avoid Mechanically Separated Meat Ingredients
Terms like “mechanically separated chicken” hint at the use of lesser-quality, processed meat products established under high pressure. While these are safe for consumption, they symbolize lower-quality food often associated with cheaper product lines. Instead, seek meats clearly labeled as whole cuts, such as “turkey breast” or “beef round.” This simple distinction elevates your choice to higher quality lunch meats.
Decoding the Deli Case
Reading labels is essential for making informed grocery decisions. By identifying lower sodium lunch meats, spotting uncured lunch meats, and steering clear of fillers and additives, you can make better choices that are healthier for your body. Empower yourself with skills in label literacy as you make your way through the deli section, ensuring your meals are both tasty and healthful. What strategies do you use for selecting lunch meats? Share your tips and experiences in the comments below!