Dietitians Reveal Rankings of Top 25 Deli Meats, Alongside Unhealthy Options to Avoid

Deli meats are a staple in many households, but a closer look at their ingredients reveals potential health concerns. Pregnant women and individuals with weakened immune systems should be cautious when consuming deli meat due to the risk of foodborne bacteria like Listeria.

One of the main culprits in deli meats is sodium nitrite, a preservative linked to health consequences. The Hard Salami Slices from Walmart, Land O' Frost's Uncured Peppered Beef, and Oscar Mayer's Beef Cotto Salami all contain this additive. Similarly, Buddig Pastrami, Oscar Mayer's Smoked White Turkey, and the Carving Board Slow Cooked Ham from Oscar Mayer have sodium nitrite, along with high levels of fat and sodium.

The American Heart Association recommends limiting daily consumption of saturated fat to no more than 13 grams. Deli meats are often higher in saturated fat than fresh meat products, and excess intake can lead to health issues like calcium loss, high blood pressure, stroke, and heart disease. The American Heart Association also advises being cautious with deli meat due to the risk of contamination with Listeria bacteria, which can cause serious health issues for certain groups, including pregnant women, young children, the elderly, and those with weakened immune systems.

However, not all deli meats are created equal. Uncured deli meats are generally healthier choices as they avoid synthetic preservatives. Gusto's pork pepperoni, for example, has a short ingredient list with just pork, sea salt, and things like sugar, natural flavoring, and sweet paprika. The pork pepperoni from Gusto also contains a lactic acid starter culture, a living bacteria often used in fermentation processes.

Plant-based deli meats can be a healthier alternative as well. Tofurky's Plant-Based Smoked Ham Deli Slices have an ingredient list that is safe to consume, including potassium chloride and a mixture of tofu, wheat gluten, and wheat protein. These slices also have more protein in a serving than most of the meat-based products on the list.

When shopping for deli meats, opt for options lower in sodium, saturated fat, and with fewer artificial preservatives. The 365 Whole Foods Market Black Forest Uncured Ham has a short ingredient list with no additives, and it has only one gram of fat and less than one gram of sugar. McLean's Organic Roasted Chicken Slices have a simple ingredient list of just organic chicken, water, organic potato starch, sea salt, and sodium bicarbonate.

It's important to note that processed deli meats have been linked to increased risk of various cancers, as classified by the World Health Organization in 2015. Therefore, it's crucial to make informed choices when it comes to the deli meats we consume. By choosing healthier options, we can enjoy the flavours we love while minimising potential health risks.