Are All Deli And Lunch Meats Processed?

Pre-packaged deli meats used for a quick sandwich are appealing as time savers, but some folks worry about consuming what they assume is a highly processed product. The term may seem somewhat ambiguous, as all protein is "processed" at some point. However, there are some lines in the sand determining which products bear that designation and which don't. It typically comes down to what the "process" entails. Ultimately, almost any pre-sliced packaged meat in the grocery store can be considered processed in one form or another.

Nitrates are one of the most often discussed food additives here. They're commonly added to lunch meat to increase the shelf-life or elevate the flavor and appearance of meat; when that happens, it is widely regarded as a processed food. The same goes for smoked or cured meat, as well as products that have had salt introduced as a preservative. Even when a package possesses a "nitrate-free" label, there are often still some nitrates in the form of celery salt or celery powder. Likewise, containers carrying a "low-sodium" label still tend to have some added salt.

Nitrates are considered problematic because they can become carcinogenic under certain conditions (via National Cancer Institute). Cold cuts loaded with salt are also concerning because the standard recommended amount of sodium for adults should be no more than 2,300 mg per day. Some deli meats can contain up to 400 mg in just one slice. And let's be honest: how often are we really using just one slice to make a sandwich? For less-processed alternatives, you may wish to speak to someone at the deli counter.

While selecting low-sodium cold cuts is generally considered the best way to go when buying deli meats, a better option is to stick with fresher products, which may be specifically labeled as "uncured." You might also have the option of asking a deli worker to freshly slice uncured or additive-free meat for you. Fresh meats like these generally have the advantage of being free from added preservatives. Even if you aren't necessarily worried about nitrates and sodium, the fresh stuff offers you the chance to enjoy more flavorful meals if you're willing to do some seasoning yourself instead of letting someone else take over.

Consider that one of the reasons sandwiches often taste better from a deli is that workers there use fresher products to stuff between the bread (though you might still argue that some amount of processing happened there). Still, while fresher proteins may be better choices for many consumers, that doesn't necessarily mean you need to avoid cold cuts entirely. Like most other things in life, moderation is key. For many healthy adults, opting for processed deli meat on occasion is still a decent option when you want a meal on the fly.