Deli Meats Worse Than Cheetos
A recent study found that the consumption of processed meats—like the cured, salted, and smoked tubular finds lining the deli counter—have been linked to an increased risk of colon cancer.
But wait, there's more! A vast majority of deli meats include sodium nitrate as a preservative. Recent studies have found a link between the sodium nitrate in lunch meat to heart disease. Nitrates have also been shown to interfere with the body's natural means of processing sugar, leading to an increased risk in diabetes.
Not scared yet? Okay, here's our last shot: A single slice of many of your favorite sandwich fillers has more sodium than a single serving of Cheetos (1 oz or 21 cheesy nuggets of goodness—250 mg). Sodium, a known contributor to hypertension, is also a risk factor in the development of heart disease. Read on, and for more, don't miss The 20 Best & Worst Deli Meats, According to Dietitians.
Bologna
Eat This
Tofurky Bologna Style Slices, 3 slices
| Calories | 100 |
| Fat | 3 g |
| Saturated Fat | 0 g |
| Sodium | 320 mg |
Not That!
Bologna, 1 slice
| Calories | 69 |
| Fat | 6 g |
| Saturated Fat | 1.9 g |
| Sodium | 254 mg |
Pork, chicken, or beef—it doesn't make a difference when it comes to the sodium content of this mystery meat. One generic slice of this uber-processed meat has 314 mg of sodium (and 6 grams of fat!)—that's just once slice, how many do you use to make a sandwich? However, a three-slice serving of Tofurky bologna dishes out the same amount of sodium as one slice of the real stuff, half the fat, and no nitrates.
Corned Beef
Eat This
Boar's Head No Salt Added Oven Roasted Beef, 2 oz
| Calories | 80 |
| Fat | 3 g |
| Saturated Fat | 1.5 g |
| Sodium | 40 mg |
Not That!
Boar's Head Corned Beef, 2 oz
| Calories | 80 |
| Fat | 4 g |
| Saturated Fat | 1.5 g |
| Sodium | 540 mg |
Corned beef is cured—remember our warning about that above? Not only does it carry an increased risk of colon cancer, but it's super high in sodium. If you can't live without beef Boar's Head No Salt Added Oven Roasted Beef is a good alternative.
Salami
Eat This
Applegate Naturals Slow Cooked Ham, 1 oz
| Calories | 30 |
| Fat | 1.5 g |
| Saturated Fat | 0.5 g |
| Sodium | 240 mg |
Not That!
Applegate Naturals Uncured Genoa Salami, 1 oz
| Calories | 100 |
| Fat | 7 g |
| Saturated Fat | 3 g |
| Sodium | 480 mg |
It's salty, it's fatty, it's delicious, but don't eat it. Even uncured brands of salami, like organic brand Applegate can't escape the super salty nature of this Italian favorite. However, try their slow cooked ham for all the flavor but none of the salt overload.
Turkey
Eat This
Boar's Head No Salt Added Oven Roasted Turkey Breast, 2 oz
| Calories | 70 |
| Fat | 1 g |
| Saturated Fat | 0 g |
| Sodium | 55 mg |
Not That!
Boar's Head Maple Glazed Cured Turkey Breast, 2 oz
| Calories | 70 |
| Fat | 0.5 g |
| Saturated Fat | 0 g |
| Sodium | 440 mg |
Lunchtime has far surpassed Thanksgiving as the most popular time for eating turkey, but are you eating a daily sodium bomb? Your best bet in choosing deli slices is to steer clear of special flavors.
Oven Roasted Chicken
Eat This
Louis Rich Carving Board Baked Chicken, 2 oz
| Calories | 22 |
| Fat | 0 g |
| Saturated Fat | 0 g |
| Sodium | 251 mg |
Not That!
Oscar Mayer Oven Roasted Chicken, 2 oz
| Calories | 90 |
| Fat | 4 g |
| Saturated Fat | 0 g |
| Sodium | 740 mg |
Is nothing sacred? Even chicken is bad for you?
Well, yeah. Three slices of Oscar Meyer Oven Roasted Chicken has and is browned with caramel color. Eat Louis Rich's Carving Board Baked Chicken instead.
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