The Truth Behind Deli Meats: Are Your Favorite Cold Cuts Putting Your Health at Risk?

A hearty deli sandwich has long been a favorite — easy to make, satisfying, and packed with flavor. But these convenient, tasty meats may come with a hidden cost to your health.

Cold cuts and processed meats, like hot dogs and salami, are popular for their longevity and taste, but regular consumption could lead to some serious health risks.

Health Risks Linked to Processed Meats

Processed meats have been tied to increased risks of cancer and cardiovascular disease. “Experts say there’s no amount of lunchmeat that’s healthy to eat,” and research backs this up.

The World Health Organization (WHO) reported that consuming just 50 grams of processed meat daily — about the equivalent of a hot dog — increases lifetime colorectal cancer risk by 18 percent.

Other studies suggest that eating processed meats may raise risks for breast, prostate, esophageal, and pancreatic cancers, as well as heart attacks and strokes.

Part of the reason is the high salt and saturated fat content found in these products, which contribute to higher blood pressure and cholesterol.

Contamination Risks in the Production Chain

Contamination risks also plague deli meats. The recent listeria outbreak tied to Boar’s Head liverwurst highlights this, with nine deaths and dozens sickened.

Listeria, known for causing severe gastrointestinal issues, can be deadly, especially for vulnerable groups. And contamination doesn’t just happen in production.

As registered dietitian Julia Zumpano explains, “Chunks of meat often get processed and mushed together into a slab in one place, sliced in another, then moved ‘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, and then it sits there until someone buys it.’”

This extensive handling increases the chance of bacterial exposure at multiple points in the production chain.

The Role of Preservatives and Smoking in Health Risks

What’s behind these risks? The preservation process itself is largely to blame. Preservatives like nitrates and nitrites, used to prevent spoilage and maintain that rosy hue, can turn into harmful compounds when combined with proteins like beef or pork.

Smoking meats can also produce harmful chemicals, particularly when fats are burned at high temperatures.

Healthier Choices for Deli Meat Lovers

For those who enjoy deli meats but want to minimize health risks, there are options. Buying fresh, preservative-free meats from a deli counter is one approach.

Dietitian Maya Feller advises that “you can probably get a turkey breast that is just sliced turkey — nitrate- and nitrite-free, unsmoked, and without tons of added salt.” You can also opt to slice cooked meats at home.

Some health experts recommend heating deli meats to kill bacteria, particularly for vulnerable individuals. Zumpano mentions, “I buy a half pound versus a pound” of fresh meat, given that preservative-free options spoil more quickly.

Balancing Convenience with Health

Ultimately, balancing convenience with health is key. Processed meats might be easy to grab and go, but thinking twice about your choices can make a big difference.

As Zumpano suggests, making simple swaps, like using whole grain bread and fresh veggies, can help boost the nutritional profile of your sandwiches.

Interested in finding ways to enjoy deli meats responsibly? Discover expert advice and safer choices by visiting our homepage.