Hi! Pregnancy cravings are a powerful force, for sure. Here’s something to think about before you eat that sub: Listeria can be found in all processed, ready-to-eat deli meats, even the most popular and arguably tasty ones, like turkey, roast beef, salami, bologna, and pepperoni.
There is a small chance that the lunch meat you eat will be contaminated with this harmful bacteria, but if it is, you and your baby could be in much greater danger. That’s because pregnant women, whose immune systems are already weak, are much more likely to get listeriosis, a serious disease caused by Listeria.
The American College of Obstetricians and Gynecologists (ACOG) and the Centers for Disease Control and Prevention (CDC) say that a pregnant woman is 10 times more likely to get listeriosis than a healthy adult. And that’s why experts recommend ordering up an abundance of caution when it comes to cold cuts.
Does that mean your dreams of working for Subway are over? Not necessarily, but—spoiler alert—you might not like the safe-sub options they give you. Most people think it’s gross to eat cold cuts that are still very hot, because steaming them kills any bacteria that might be hiding. You could also go to a deli that roasts and slices its turkey fresh. If the beef is well-done, freshly roasted roast beef is also fine. Or to DIY your sub with freshly roasted. Or to find compromise in a meatball sub, or a chicken parm, or a grilled chicken sandwich.
And I know it’s not the same, but vegetarian options are always on the table too. Treat yourself to extra pickles, pepperoncini and mustard . and hey, you might even sublimate that cold cut craving.
Pregnancy is filled with so many dos and don’ts especially when it comes to food. I’m sure many moms-to-be have wondered if enjoying a roast beef sandwich or dinner is okay or if it could be harmful. As an ob-gyn this is a common question I get from my pregnant patients. In this article, I’ll share everything you need to know about eating roast beef during pregnancy.
Can You Eat Roast Beef While Pregnant?
The short answer is yes, you can safely eat roast beef in moderation during pregnancy as long as it is thoroughly cooked. Roast beef provides important nutrients like protein, iron, and B vitamins that support you and your growing baby. However, there are some risks to be aware of when handling and consuming roast beef.
Potential Benefits of Roast Beef in Pregnancy
Here are some of the biggest benefits that roast beef offers during pregnancy:
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Protein – Roast beef is an excellent source of high-quality protein. Protein is vital for tissue growth and repair, which goes into overdrive during pregnancy. It also keeps you fuller for longer.
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Iron – Roast beef contains heme iron the most easily absorbed form. Iron helps form red blood cells to supply oxygen to your baby. Insufficient iron can lead to anemia.
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Vitamin B12 – Roast beef provides this essential nutrient that aids proper nervous system and brain development,
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Zinc and selenium – These antioxidants support your immune system and thyroid function.
When consumed as part of a balanced diet, roast beef can provide great nutritional value. Just use caution with how it’s handled and prepared.
Is Deli Roast Beef Safe in Pregnancy?
Pre-packaged roast beef from the deli comes with higher risks. Deli meats are more prone to contamination from bacteria like listeria, which can lead to illness.
Listeriosis from deli meats like roast beef has been linked to pregnancy complications including:
- Miscarriage
- Preterm labor
- Stillbirth
- Newborn infections
To reduce the risk, heat all deli roast beef to 165°F until steaming before eating. You can also microwave deli meat for 15-20 seconds until hot. This kills any lurking bacteria.
I recommend pregnant women avoid deli roast beef altogether unless it’s been thoroughly heated immediately before serving.
Potential Risks of Eating Roast Beef While Pregnant
Aside from listeria in deli meats, here are some other potential risks to know:
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Undercooked meat – Rare or raw roast beef may contain salmonella, coliform bacteria, or toxoplasmosis. Thoroughly cook all roast beef to 160°F.
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Nitrates – Some roast beef contains nitrates/nitrites to preserve color. These may pose health risks including reduced blood flow in the placenta.
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High sodium – Processed roast beef is high in sodium, which can increase swelling and blood pressure.
As long as you take proper food safety precautions, these risks can be avoided.
Tips for Safely Eating Roast Beef While Pregnant
Here are my top tips for safely enjoying roast beef during pregnancy:
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Cook roast beef to an internal temperature of at least 160°F, until no pink remains. Use a meat thermometer to verify doneness.
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Avoid buying pre-packaged roast beef from the deli unless you heat it thoroughly to 165°F until steaming right before eating.
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When cooking roast beef at home, use separate plates and utensils. Avoid cross-contamination.
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Choose low-sodium roast beef when possible to limit excess sodium intake.
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Opt for leaner cuts like round roast, rump roast, or eye of round to decrease saturated fat.
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Pair roast beef with vegetables, whole grains, beans, and lentils for a balanced meal.
Enjoying roast beef in moderation can be safe during pregnancy with proper handling and preparation. Be sure to thoroughly cook roast beef and take precautions with deli meat to minimize risks.
Healthy Pregnancy Meals with Roast Beef
To give you some meal inspiration, here are a few healthy recipes to enjoy roast beef during pregnancy:
Greek Roast Beef Wrap
- Thinly sliced roast beef
- Whole wheat tortilla
- Lettuce, tomatoes, onion, cucumber
- Feta cheese, hummus
- Roasted red peppers
Roast Beef Power Bowl
- Cubed roast beef
- Quinoa or brown rice
- Roasted broccoli and butternut squash
- Avocado
- Olive oil and red wine vinegar
Roast Beef & Veggie Soup
- Diced roast beef
- Onion, carrots, celery, garlic
- spinach
- Tomato base
- Whole grain noodles
Roast beef can be included as part of a nutritious pregnancy diet. Just be sure to take the proper precautions. Have a healthy and safe pregnancy!
More About Pregnancy Cravings and Nutrition
It’s okay, there is a light at the end of that subway tunnel. It will just take you four months longer. Listeria risks go away after giving birth, even if you plan to breastfeed. This means you can enjoy your footlong, packed with the coldest cold cuts, safely and happily as soon as your little foot-and-a-half-long arrives. You can even place your order right from the birthing bed. That is, if you’re still craving it.
Heidi Murkoff, who created What to Expect, writes a column every week called Help Me, Heidi! in which she answers your most important pregnancy and parenting questions. She’s writing about things you need to know right now, so if you have a question, you can ask Heidi here or on Facebook, and she might answer it in a future column. (Not sure if Heidis answered one of your questions? Check out the rest of the columns here. ) Was this article helpful?.
Can I eat deli meat while pregnant?
Can you eat beef during pregnancy?
You may eat beef when pregnant as long as it is well cooked until it is scorching hot and there is no evidence of pink or blood. The consumption of rare or undercooked meat is not recommended. The consumption of beef during pregnancy is suggested as part of a healthy pregnancy diet since beef is an excellent source of protein.
Is it safe to eat crab meat during pregnancy?
It is safe to eat crab meat during pregnancy as long as it comes from a reliable source, with appropriate hygienic and sanitary conditions for pre-preparation, preparation and packaging of this food.
Can pregnant women eat lunch meat?
**Safe Deli Meats During Pregnancy**: To be completely safe, it’s best to avoid deli or lunch meats until after your baby is born. However, if you choose to consume them, make sure they are **heated until
Is roast beef deli meat bad for pregnancy?
Roast beef deli meat has several nutritional drawbacks. It is high in sodium and saturated fat, two things you should limit in your pregnancy diet to prevent unhealthy weight gain and water retention. The deli meat might also harbor dangerous bacteria that can complicate your pregnancy and cause serious health problems.