Whether you’re grabbing a quick sandwich on the go or prepping lunch for the week, deli meats are a staple for many. But behind their convenience and flavor, these processed slices often come with a side of controversy. Growing concerns about additives, preservatives, and health risks have many wondering if that lunchtime favorite is doing more harm than good.

The dark side of deli meat

Nitrates/nitrites

Nitrates and nitrites are commonly used in deli meats to preserve freshness, enhance color, and prevent the growth of harmful bacteria. While they may help keep your sandwich meat looking appetizing and extend its shelf life, these preservatives have a darker side. When nitrates and nitrites are heated or interact with certain compounds in the body, they can form nitrosamines—chemicals linked to an increased risk of cancer. It’s a sobering thought for anyone reaching for a quick lunch, but luckily, there are nitrate-free options if you know where to look.

Bacteria outbreaks

Deli meats may seem safe when stored in the fridge, but they’ve been linked to several foodborne illness outbreaks. One of the biggest culprits is listeria, a bacteria that can thrive even in cold environments. In fact, deli meats have been at the center of multiple listeria outbreaks, leading to serious health issues, especially for pregnant women, the elderly, and those with weakened immune systems. While proper storage and handling can reduce the risk, it’s worth considering that these ready-to-eat slices could be carrying more than just flavor.

Poor quality

Not all deli meats are created equal, and some are made from lower-quality cuts of meat that can be heavily processed. In many cases, these meats are a blend of various parts, ground up and reformed into the familiar slices you see in the deli counter. While this process can keep costs down, it often results in a product high in fat and filled with additives to boost flavor and texture. So, while that bargain-priced ham might look like a deal, it could come with hidden ingredients and lower nutritional value that aren’t quite worth the savings.

Additives and fillers

Take a closer look at the ingredients list on many deli meats, and you’ll find more than meat. Fillers and artificial ingredients are often added to enhance flavor, texture, and shelf life, but they can significantly reduce the nutritional quality of your food. Ingredients like corn syrup, modified food starch, and sodium phosphate are common in processed deli meats, making them higher in sugars, sodium, and unnecessary chemicals. These additives can leave you with a product that’s more about preserving taste and appearance than providing real nutrition, making it a less wholesome choice for your sandwich.

Increased risk of cancer

One of the most alarming concerns surrounding deli meat is its potential link to cancer. Numerous studies have shown that regular consumption of processed meats, including deli meats, is associated with an increased risk of colorectal cancer. The main culprits are preservatives like nitrates and nitrites, which can form cancer-causing compounds when processed in the body. The World Health Organization even classified processed meats as carcinogenic to humans, putting them in the same category as tobacco. While the occasional sandwich won’t put you at immediate risk, consistently relying on deli meats in your diet could have long-term consequences for your health.

Heart disease

Deli meats might add flavor to your meal, but they could also add risk to your heart. Many processed deli meats are high in saturated fats, which can raise LDL cholesterol levels—the “bad” cholesterol linked to heart disease. Consuming high amounts of saturated fat over time can contribute to plaque buildup in your arteries, increasing the risk of heart attacks and strokes. Additionally, deli meats are often loaded with sodium, another factor that can raise blood pressure and strain your heart. While these meats may seem convenient, they could take a toll on your cardiovascular health over the long run.

High-sodium complications

Deli meats might be a quick fix for lunch, but they can pack a salty punch. Many varieties are loaded with sodium, which helps preserve the meat and enhance flavor. However, this high sodium content can contribute to health issues like high blood pressure, a significant risk factor for heart disease and stroke. Consuming too much sodium on a regular basis can also lead to fluid retention, putting extra strain on your heart and kidneys. While it may not feel like a big deal in the short term, regularly eating high-sodium deli meats can add up, making it harder to keep your blood pressure in check.

Top tips to make your lunch meats healthier

If you can’t imagine life without deli meats, don’t worry—there are healthier ways to enjoy them! Here are some tips to make your sandwiches a little smarter:

1. Go organic (when possible)

Opting for organic deli meats can help you avoid exposure to harmful chemicals and artificial additives often found in conventional options. Organic meats are generally held to higher standards, which means fewer preservatives and better quality.

2. Avoid nitrates and nitrites

When shopping, look for deli meats labeled “no nitrates or nitrites added.” This simple switch can help reduce your risk of cancer by cutting out these controversial preservatives.

3. Read the ingredients

Always check the ingredient list. Avoid products with long lists of unrecognizable additives, fillers, and artificial ingredients. A shorter, simpler list usually means a cleaner, healthier option.

4. Buy low-sodium

If you’re concerned about sodium intake, choose deli meats labeled as low-sodium. This will help you manage your salt consumption and lower your risk of high blood pressure.

5. Choose minimally processed

Look for deli meats that are minimally processed. These options tend to have fewer additives and offer better quality, making them a smarter choice for your health.

6. Make your own

For complete control over what goes into your sandwich, try slicing your own meats. You can buy fresh cuts of lean meats and slice them at home, avoiding preservatives and unwanted ingredients.

7. Stick to lean cuts

Focus on lean meats like turkey, chicken breast, or roast beef. These are lower in fat and have fewer additives than processed options like bologna or salami.

8. Try alternative proteins

Explore plant-based proteins like tofu, tempeh, or seitan to mix things up. These options offer a protein-packed, meat-free alternative that can be tasty and healthy.

9. Avoid canned and pre-packaged cold cuts

Steer clear of heavily processed meats like canned ham or pre-packaged cold cuts, which are often high in sodium, preservatives, and artificial ingredients. Fresher is always better!

The bottom line

When it comes to deli meats, not all slices are created equal. Making informed choices—like organic, nitrate-free, low-sodium, and minimally processed options—can make a big difference. Whether you’re a fan of turkey, ham, or plant-based alternatives, choosing better-quality meats helps you enjoy the convenience of deli meat without sacrificing your health.