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Unfortunately, this means that many deli meats are higher in sodium than fresh meat products.
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If you eat deli meat regularly, opt for options lower in sodium.
TheAmerican Heart Associationrecommends limiting your consumption to no more than 13 grams per day.
No harmful artificial preservatives
Many deli meats contain preservatives that may pose health risks.
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To minimize exposure to these additives, check the ingredients list and choose products with fewer, simpler ingredients.
Although uncured meats still contain nitrates, the absence of synthetic preservatives generally makes them a healthier choice.
Are There Certain People Who Should Avoid Deli Meat?
Applegate
Another group of people who may want to think twice about deli meat is anyone watching their sodium intake.
Best: Applegate Honey Uncured Ham
Ingredients: Pork, Water, Honey, Cane Sugar.
Contains less than 2% of the following: Sea Salt, Celery Powder.
Whole Foods
With only four main ingredients, theApplegate Uncured Honey Hamis a safe choice.
The only potentially negative trait of this choice is the added cane sugar.
However, for a “honey ham,” 3 grams per serving isn’t all too bad.
Boars Head
The nutrition label on thisApplegate Organic Roast Beefis impressive.
Not only are there only four ingredients, but the meat is humanely raised and never fed antibiotics.
Best: Applegate Uncured Turkey Pepperoni
Ingredients: Turkey, Sea Salt.
Courtesy of Applegate
Thankfully, Applegate makes a deliciousUncured Turkey Pepperoni, which has less saturated fat and no scary additives.
If that’s the case,Tofurky Deli Slicesare some of the best options for vegetarian deli meat.
It also uses potassium chloride, whichresearchhas found to be a safe replacement for sodium chloride in food products.
Hormel
May contain: Eggs.
TheseOrganic Roasted Chicken Slicesfrom McLean are about as healthy as deli meats can get.
Manaker suggests steering clear of Oscar Mayer’sSmoked White Turkey.
Target
“This turkey is packed with sodium, fillers, and other unsavory ingredients,” she says.
However, most of their products, like theOriginal Bologna, use preservatives like sodium phosphates and sodium nitrite.
Worst: Great Value Ham
Ingredients: Pork, Water, Salt, Dextrose.
Boar’s Head
TheGreat Value Cooked Hamis another deli meat option that uses both sodium phosphate and nitrite.
Skip this one and use one of the uncured hams mentioned in our list above.
Worst: Land O' Frost Peppered Beef
Ingredients: Beef, Water, Salt.
Applegate
Similarly to their Peppered Beef, theLand O' Frost Turkey Breastis fairly low in calories and fat.
However, you’ll still be consuming sodium nitrite and sodium phosphates.
If you’re searching for sliced ham with a hint of sweetness, try theApplegate Uncured Honey Haminstead.
Applegate
The third ingredient listed is also corn syrup, which is a highly refined (or processed) sugar.
Worst: Buddig Pastrami
Ingredients: Water, Salt.
And lastly, if you’re tempted to grab some of thisBuddig Pastrami, we suggest opting out.
Tofurky
Whole Foods
Whole Foods
Tofurky
Gusto
McLean Meats
Courtesy of Oscar Mayer
Oscar Mayer
Courtesy of Walmart
Courtesy of Land O' Frost
Courtesy of Land O' Frost
Oscar Mayer
Oscar Mayer
Oscar Mayer
Courtesy of Buddig
Walmart
