Can a Deli Sandwich Really Harm Your Health? The Facts Behind Processed Meats

Deli meats, often a staple in convenient, flavorful meals, come with risks that many don’t realize.

While it’s easy to appreciate the convenience and taste of cold cuts, research has uncovered unsettling facts about processed meats, including their connection to cancer and cardiovascular disease.

Regularly consuming these meats, such as hot dogs and cold cuts, has been shown to increase cancer risk.

In fact, a 2015 report by the World Health Organization concluded that “eating just 50 grams of processed meat daily — about the equivalent of a hot dog — increased a person’s lifetime colorectal cancer risk by 18 percent.”

The Hidden Dangers of Processed Meats

The issue lies in how processed meats are preserved. Nitrates and nitrites, often used to prevent spoilage and keep the meat’s color, become problematic once ingested.

These chemicals can be converted into compounds that harm the body, especially when consumed with high-protein foods like beef and pork, which are rich in heme iron.

As Vox reporter Keren Landman notes, “When they reach the gut, nitrates and nitrites can be converted into a variety of molecules, among them ones that can be harmful to your health.”

Furthermore, smoking meat, another common preservation method, changes its chemical composition, resulting in the creation of harmful compounds.

This is why processed meats are linked to increased risks of not just colorectal cancer but also breast, pancreatic, and prostate cancers.

How Nitrates and Nitrites Impact Your Health

Cardiovascular disease is another concern associated with deli meats. The high salt content in these products raises blood pressure, while their saturated fats contribute to heart disease and strokes.

According to one European study, eating a hot dog every day increased cardiovascular disease rates by 30 percent. Clearly, the risks go beyond cancer alone.

Aside from the chemical risks, contamination during the meat’s journey from processing plants to your sandwich can also pose threats. Deli meats have been tied to outbreaks of listeria, a bacterium that thrives in improperly stored foods.

Landman points to a recent outbreak involving Boar’s Head liverwurst, which has “sickened 57 people and killed nine” since July. Listeria is particularly dangerous for certain populations, including the elderly, newborns, and people with weakened immune systems.

The contamination can occur during various stages of production and distribution, as Landman explains: meat travels “from the conveyor belt to the packaging center, to the cooler, to the semi, to the distributing center, to another semi, to the grocery store.”

Practical Ways to Minimize the Risks of Deli Meats

While many health experts advise against eating processed meats entirely, some acknowledge the practical challenge this presents.

“Maybe that deli meat sandwich could have been a little bit healthier — depending on the deli meat,” says Julia Zumpano, a registered dietitian at the Cleveland Clinic.

For those unwilling to part ways with deli sandwiches, Zumpano suggests buying freshly sliced meat from the deli counter. “You can probably get a turkey breast that is just sliced turkey — nitrate- and nitrite-free, unsmoked, and without tons of added salt.”

For others, the solution might involve heating deli meats before eating them. Pregnant women, for example, are often advised to avoid cold cuts unless they are heated until steaming, which can reduce the risk of listeria.

As Zumpano shares from personal experience, “Zapping them in the microwave under a damp paper towel until steaming” can be an effective precaution.

Life often presents opportunities where we balance risk and reward, and deli meats are no different.

As Landman aptly puts it, “Life is full of opportunities to trade a little risk for a little pleasure, and sandwiches offer a daily opportunity to make that trade.”

It’s possible to minimize the dangers by making informed choices, opting for fresher cuts of meat, or simply treating yourself to processed meats on special occasions.

Though the health risks of deli meats are undeniable, taking practical steps to mitigate their impact can allow you to enjoy your sandwiches without too much worry.

Looking for safer ways to enjoy deli meats? Check out our homepage for health-conscious recipes, updates, and expert meat reviews.