Now that school is back in session, I know we are all in lunch-making mode, among other things. I always talk about how important it is to ensure the kids get enough protein throughout the day, especially when they are at school and need to be functioning at their best (not to mention the myriad after school activities and homework that follow). While packaged deli meats are a common option to grab and throw between a couple slices of whole wheat bread, you might be surprised at what is actually in that meat. 99% of the time, a slice of turkey is not just turkey. Unfortunately, most luncheon meats are loaded with additives and preservatives that are harmful to our health. I have broken down some of the most common ingredients added to everyday deli meats. And don’t let the health food stores fool you with their seemingly “all-natural” (a word that means absolutely nothing) meats. Recently, I was not able to find any packaged lunch meat at my local Whole Foods that did not contain one of the ingredients below!
AVOID:
Sodium Nitrate/Nitrites– these preservatives can increase your risk for heart disease, diabetes, and are known carcinogens. Don’t be misled by “nitrate-free products” that contain processed celery extracts, which is about 50 percent nitrate, plus a starter culture of bacteria. This transforms the nitrate found naturally in the celery salt into nitrite, which cures the meat. You’re basically getting just as many nitrates as a nitrate-added product. So deceitful.
BHA– a synthetic antioxidant used to prevent fat in foods from going rancid. BHA is a potential carcinogen and endocrine disruptor and it is banned in many countries (except ours.)
BHT– some data suggests this preservative may impact organs such as the lungs, liver, kidney, and thyroid.
Natural Flavors– an added flavor that can be derived from anything found in nature. However, companies are not required to tell from where the flavor was derived. Natural flavors can legally contain MSG derivatives that are known excitotoxins. Excitotoxins basically overexcite your cells and can cause nerve disorders. Excitotoxins are also what cause us to crave junk foods when we consume them regularly.
Carrageenan– Although derived from seaweed, this additive is used as a thickener, stabilizer, or emulsifier. Research links carrageenan to gastrointestinal inflammation, lesions, and even colon cancer in animals. Research has also shown that this additive causes increased inflammation in humans with gastrointestinal disorders.
Modified Food Starch- thickening agents added to food. Typically derived from corn and likely made from GMO ingredients.
Sodium Carbonate– Anti-caking agent and stabilizer, when consumed in large amounts can cause corrosion of the gut, gastric upsets, and circulation problems.
Spice extracts– can contain MSG
Dextrose– corn sugar (form of glucose), likely GMO and an added, refined sugar.
The good news is there are other options when it comes to making sandwiches with animal protein.
Fresh roasted turkey and roast beef- My local Whole Foods actually has a section in their deli department where they will slice you fresh roasted turkey breast and roast beef made in house. There are no additives, but unfortunately these options are not organic. Another downside is that your family might find these sliced meats drier and less salty than a processed luncheon meat, so make sure you dress up their sandwich with juicy veggies and yummy spreads like hummus or pesto. Or, if you have the time, you can roast them yourself.
Grilled or poached chicken- This is what I make most of the time for sandwiches. I’ll grill chicken the night before with a simple marinade of lemon juice, olive oil, salt and pepper. Or poach chicken breasts in water, onions, carrots, celery and salt. Poached chicken makes great chicken salad.
Tuna salad- My recipe is here. I prefer tuna from vitalchoice.com because it is virtually mercury-free and the cans are not lined with BPA. Wild Planet also does not use BPA in its can liners.
Online sources for higher quality luncheon meats– Tendergrass Farms’ Beyond Organic Pork Prosciutto, US Wellness Grass-fed Beef Bologna, Organic Prairie Deli Slices
Of course, you don’t need to make a sandwich with animal protein for lunch. Check out this link for school lunch ideas! Also, follow me on Instagram and Facebook page for daily meal inspirations.
And if you know of a high quality packaged deli meat option, please share below!
18 Comments
It’s a hustling and opportunistic “country.” it is interesting that in this farce of country, the population must buy all this organic foodstuffs, beware of chemical, toxins, poisons, faeces, etc…what does that say about america and the lack of any real regulations, real farming, real food products other than window dressing and hustling to sell stuff?
It is any wonder why the country houses so many ADHD, mental derangments, Cluster B personality disorders, obesity, diabetes, etc…. the country cannot even feed itself or forces good folks to buy “organic” to minimize the effects of these toxins/chemicals. The population only represents 4-5% of the world’s pop, yet consumes @67% of the world’s anti mental derangement medications. It’s Sick.
I’m at whole foods now. I’ve been buying their Diestel brand of turkey. There are none if those bad ingredients. My kids love the different flavors they offer.
My Whole Foods doesn’t sell organic or free-range Diestel turkey in the deli department. For me a 10/10 is if the meat is organic, free-range and additive-free. I know Diestel has an organic deli meat, but I can’t buy it in my area. 🙁
Hi Pamela –
You close this post with a link recommendation for lunch ideas. However, I don’t see the link. ??
Jane
Hi Jane, Click on the highlighted words “this link” and it should direct you here: https://pamelasalzman.com/mastering-school-lunches/
xo
Hi Pamela,
This post kind of breaks my heart since Applegate farms turkey from the deli counter is a staple for my kiddos. What about Dietsel from the counter?
Thanks for educating us!
You would have to read the label and I can’t remember what the ingredients are, but the Dietsel counter deli turkey is not organic, not free-range at our Whole Foods. 🙁
Much appreciation for this much needed enlightenment!
Katherine
You’re welcome, Katherine!
Hi Pamela,
I recently read this article on Chris Kresser’s website that pointed to a handful of research saying we should not be concerned about nitrates and nitrites in cured meats. http://chriskresser.com/the-nitrate-and-nitrite-myth-another-reason-not-to-fear-bacon
He provides links to all of the studies that seem to back up the claim.
Thank you for all of your great work and recipes, they are truly appreciated 🙂
Hi Nancy, Thanks for the comment. I appreciate your contribution here. 🙂 I did read the article. It’s actually the first thing that comes up when researching this topic! It is controversial for sure. But I did some lengthy research on the connection between nitrate-containing luncheon meat and pancreatic cancer and that data is hard to disprove. But it’s not just about the nitrites/nitrates it’s about how they get converted/metabolized into nitrosamines. Nitrosamines are proven to be highly carcinogenic. I don’t think there’s any controversy there. And the accumulation of nitrosamines in the body is even more important than consuming one slice of ham every so often. Also, there are a lot of studies that prove when you heat meat that contains nitrates, the nitrates turn carcinogenic. I guess with most luncheon meats, as opposed to bacon, we don’t cook them once we bring them home. But there are far too many links to studies that support the claim that eating excessive amounts of meats high in nitrates are linked with various cancers. Still more to learn, I’m sure!
Thank you Pamela for taking the time to answer, that is great information!
Nancy
i work from home, so this is very helpful because sandwiches are a great lunch fix for my boyfriend and i. i’ve been buying applegate farms organic lunch meats but i’m afraid i will no longer be purchasing those. thank you so much!!! i am going to order online with organic prairie.
i also love the tuna at whole foods labelled “Tonnino”, they are in glass jars and come in a variety of flavors. have you tried that one?
Bess, have I tried Tonnino? I am OBSESSED with Toninno!!! Especially the one with the red label. OMG!
Pamela
Again such knowledge you have to give us.
You are a doll, Loretta.
This is a great article because labels are so misleading. Really the best bet is to just make your own, which is really simple. It is something that simply needs to be put into the rotation of food we cook for the week.
Totally agree!