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 vs Ham: Which Meat is Healthier?
When it comes to deli meats, turkey and ham are two popular choices for sandwiches, rolls, wraps and more. But is one better for you than the other? Looking closely at nutrition facts, ingredients and health impacts provides insight on which deli meat reigns supreme.
Understanding Turkey Nutrition
Turkey is praised as a lean low-fat protein. A 3-ounce serving of roasted turkey breast contains
- Calories: 140
- Fat: 1g
- Saturated Fat: 0.3g
- Protein: 28g
- Sodium: 74mg
With barely any fat or saturated fat, turkey breast is one of the leanest protein options. It provides a whopping 28 grams of protein in just a 3-ounce serving.
Turkey also contains vitamins and minerals like:
- Selenium – supports thyroid function
- Niacin – aids digestion
- Vitamin B6 – boosts immunity
- Phosphorus – builds strong bones
- Zinc – enhances wound healing
Overall, turkey nutrition is high in protein, low in fat, and contains beneficial vitamins and minerals.
Understanding Ham Nutrition
In contrast to turkey, ham is higher in fat, calories and sodium. A 3-ounce serving of sliced ham contains:
- Calories: 153
- Fat: 4.5g
- Saturated Fat: 1.6g
- Protein: 18g
- Sodium: 1,224mg
Compared to turkey, ham contains over 3 times more calories and fat. It also has a whopping 1,224mg sodium per serving – over half the daily limit.
However, ham still provides protein at 18 grams per serving. And it contains minerals like:
- Potassium – regulates blood pressure
- Zinc – boosts immune system
- Iron – prevents anemia
- B vitamins – converts food to energy
So while higher in fat and sodium, ham does offer some nutritional merits.
Comparing Health Impacts
With their differing nutrition profiles, turkey and ham impact health in different ways:
Heart Health
Turkey contains less than half the saturated fat of ham, and far less sodium. This makes turkey better for heart health, blood pressure and cholesterol levels.
Weight Management
With only 140 calories and 1 gram of fat per serving, turkey is the clear winner for weight control.
Cancer Prevention
Processed meats like ham are considered carcinogenic, according to the World Health Organization. The sodium nitrite used to cure ham can form cancer-causing compounds.
Immunity
Turkey contains selenium and zinc to boost the immune system. Ham provides zinc as well, but far higher sodium may counter benefits.
Simply looking at nutritional content, turkey comes out on top. But other factors play a role when comparing these deli meats.
The Impact of Processing
When choosing deli meats, it’s important to consider processing methods and ingredients used.
Turkey is often minimally processed – simply cooked and sliced. Some turkey cold cuts do contain sodium nitrite for preservation, but in lower amounts than ham.
Ham undergoes a curing process using sodium nitrite to prevent botulism and extend shelf life. This chemical reaction is what raises cancer concerns with frequent ham consumption.
So turkey generally involves less processing, while ham requires sodium nitrite curing.
Ingredient Quality
Another consideration is the quality of ingredients used:
Turkey: Higher end brands use only turkey breast meat, without fillers or byproducts. More affordable brands may contain turkey skin, turkey broth, or “mechanically separated” turkey.
Ham: A quality ham is only made from the hind leg. Cheaper versions can contain extras like ham broth or ham flavoring.
When choosing either deli meat, look for short, simple ingredient lists focusing just on turkey or ham. Avoid lots of chemicals, preservatives and flavorings.
The Verdict: Turkey Wins
Analyzing nutrition facts, health impacts and ingredients, turkey generally prevails as the healthier deli meat.
Lower in fat, sodium and calories, turkey is recommended for:
- Heart health
- Weight management
- Cancer prevention
Turkey also requires less processing without sodium nitrite curing.
Of course, quality matters with both meats. Seek out natural turkey breast without fillers or byproducts. And choose uncured ham made traditionally from the hind leg.
While ham provides benefits like zinc, iron and potassium, its high sodium content is concerning. The World Health Organization links processed meats to increased cancer risk.
For kids, pregnant women, and those with health conditions, turkey is the safest bet. Ham can still be enjoyed occasionally by healthy adults, but turkey makes a better regular staple.
Other Ways To Enhance Nutrition
When making sandwiches, don’t just rely on turkey or ham for nutrition. Pair either meat with healthy additions like:
- Leafy greens – spinach, arugula, lettuce
- Tomatoes, onions, peppers – provide fiber
- Avocado – contains heart-healthy fats
- Mustard – offers flavor without calories or sodium
- Whole grain bread – gives important fiber
By accompanying deli meats with antioxidant-rich veggies, healthy fats and fiber, you can make any sandwich, wrap or roll even more nutritious.
Prioritize whole, minimally processed ingredients whenever possible. Use fresh, natural foods to complement turkey, ham or any protein source.
At the end of the day, turkey generally prevails as the healthier deli meat due to lower fat, sodium and calories. But it’s possible to incorporate some uncured ham while focusing on overall diet quality. Both meats can be part of a balanced, nourishing diet when consumed in moderation.
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.
Why is deli meat unhealthy?
Processed meats — like lunch meat, hot dogs and sausage — are generally considered unhealthy. These meats are high in calories and low in protein. In the case of mechanically separated meats, filler is made from parts of the animal that aren’t wanted. Canned and packaged meats often contain nitrates or nitrites, which studies link to several cancers. Even minimally processed cold cuts include preservatives to prevent spoilage after being sliced.
Some processed lunch meats, like bologna, salami, and pepperoni, are high in saturated fat and sodium. Saturated fat and sodium are both linked to cancer, obesity, and heart disease, says Zumpano. In fact, processed meats are actually considered carcinogenic.
Think deli meats are healthy alternative? Studies suggest limiting consumption for health reasons
FAQ
Which deli meat is the healthiest?
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What deli meat is not processed?