If you don’t have time to make it yourself, buy low-sodium deli meat that is cut lean right off the counter.
What’s better than a sandwich at lunchtime? They’re easy to make and require minimal clean-up. You can make them simple and affordable, or you can build a towering, gourmet budget-buster. And either way, the end result will be delicious. What’s not to love?.
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A registered dietitian named Julia Zumpano, RD, LD, told us why lunch meats are bad for you, how to shop for healthy foods, and some tasty alternatives to cold cuts.
Turkey is a lean versatile meat that’s a staple during the holidays. Many families enjoy oven-roasted turkey, served sliced or as the centerpiece of a hearty sandwiches. But is this seemingly natural roast actually a processed meat? Let’s dig into this poultry predicament.
What is Considered Processed Meat?
According to the World Health Organization, processed meats are any meats that have been transformed through salting, curing, fermentation, smoking or other processing methods to enhance flavor or improve preservation. This includes:
- Hot dogs, ham, salami, corned beef and other deli or luncheon meats
- Smoked, cured or salted meat used in sausages or jerky
- Meat-based preparations and sauces like canned meat, meat-based sauces or stock cubes
Processing methods like curing, smoking and salting prevent spoilage so processed meats have a longer shelf life. But this altered form contains preservatives like salt and chemical additives that may increase health risks.
Health Concerns of Processed Meats
The WHO classifies processed meats as a Group 1 carcinogen, meaning there is solid evidence linking them to cancer. Regularly eating processed meats can increase your risk of
- Colorectal cancer – Just 50g daily raises risk by 18%
- Stomach cancer – Risk increases by 15-38%
- Heart disease – Higher blood pressure, cholesterol and stroke risk
- Diabetes – 50g daily increases risk by 51%
This is likely due to preservatives like nitrates and nitrites used in processing. When exposed to high heat these form carcinogenic compounds called nitrosamines.
Is Turkey Roast Processed? Ingredients and Preparation
Traditional turkey roast contains only natural whole turkey meat and basic seasonings. It’s simply seasoned and oven-roasted without any curing, smoking or added preservatives. This fresh preparation method produces a tender, juicy roast full of savory flavor.
On the other hand, some pre-cooked deli turkey roasts are made from reformed slices of processed meat. Binders and preservatives like sodium nitrite may be added during manufacturing. The ingredients and long shelf life indicate it’s a processed product.
Turkey roast is not inherently processed. But pre-formed, pre-cooked versions with nitrates should be considered processed. Check labels carefully when buying deli or pre-packed turkey roasts.
Healthier Ways to Enjoy Turkey
You don’t have to shun turkey entirely to avoid processed meats. Here are some delicious ways to prepare natural, unprocessed turkey:
- Roast a whole turkey – Season simply with herbs, oil, salt and pepper.
- Grill turkey cutlets – Quickly cook stovetop or outdoor grill.
- Make homemade turkey burgers – Combine ground turkey with spices and veggies.
- Whip up turkey chili – Cook ground turkey in flavorful chili sauce.
- Sauté turkey tenderloins – Cook in a pan with olive oil and veggies.
Tips for Spotting Processed Turkey
- Check the ingredients – Avoid products with nitrates/nitrites, binders or preservatives.
- Look for natural color variations – Uniform color indicates artificial preservatives.
- Seek shorter shelf life – Fresh turkey lasts just 1-2 days. Processed versions last for weeks.
- Buy whole cuts or ground turkey – Not reformed deli slices.
The Takeaway
Fresh, home-cooked turkey is a nutritious protein source. But processed versions like some deli meats may raise cancer risk. Carefully read labels and ingredients to identify added nitrates/nitrites, binders or artificial preservatives that indicate a processed product. With a few easy swaps, you can still enjoy tasty turkey safely.
How to choose a healthier lunch meat option
Cold cuts aren’t the ideal sandwich stuffer for health-conscious eaters. But lunch meat is easy to get, and a lot of people, especially kids, like the taste of deli meat better than other, healthier options. What can you do instead of giving up cold cuts if you can’t or don’t want to?
Zumpano offers these tips for finding healthier lunch meat options.
Stick with lean cuts of meat
Different kinds of meat are not the same, whether it’s fresh from the farm or (not-so) fresh from a can or package.
If you want the healthiest lunch meat, pick turkey, chicken breast, lean ham, or roast beef. “Compared to other types of deli meat, these have the least amount of fat and the most nutrients,” Zumpano says.
Lunch meats that have been processed a lot, like salami, pastrami, and bologna, tend to be very high in sodium and saturated fat. That doesn’t mean you should never eat them, but it’s best to save them for when you want a fancy sandwich.
Deli-Style Roast Turkey for Sandwiches – Food Wishes
FAQ
What kind of turkey meat is not processed?
Is Butterball turkey roast processed?
How do you know if turkey is processed?
Is boar’s head oven roasted turkey processed?
What is a roast turkey?
Turkey roasts are formed roasts made from pressed-together small pieces of turkey, often sold in supermarkets as deli meat labeled as ‘roast turkey’. Seeing the light, the turkey industry discovered more and ways to bring the big bird to market in this form.
What’s in a boneless turkey roast?
With both white and dark meat, there’s a cut to suit everyone’s palate. Boneless turkey roast with white and dark meat. Contains up to 20% of a solution of Water, Contains 2% or less of Salt, Dextrose, Natural Flavor, Modified Food Starch, Sodium Phosphate to enhance tenderness and juiciness. Thaw in Refrigerator (not at room temperature).
What kind of meat does a Butterball turkey roast have?
Our Butterball Frozen Boneless Turkey Roast features juicy white and dark meat and includes a gravy packet. With both white and dark meat, there’s a cut to suit everyone’s palate. Boneless turkey roast with white and dark meat.
How often should you check a cooked turkey?
Don’t check on your turkey’s doneness until it’s about two-thirds of the way through its cooking time. Opening the oven frequently will lower the oven temperature and can majorly throw off the turkey’s initial cooking time. So, it’s best to keep the amount of times you check on the turkey to a minimum—even though it may be tempting.