Ask a Dietitian
"Diana, just a quick heads up to let you know we are still using your cookbook and the guys will often be heard saying what would Diana say about this or that....really good feed back... I made your potato salad and the oriental coleslaw on Sat. for a family luncheon and had rave reviews so thanks again."
BC Hydro
Deli Meats
In March 2013 a 12 year European study of 500 000 men and women linked a steady diet consisting of 160g deli meats daily to a 44% increased risk of premature death. A Harvard study published in Circulation in 2010 found a 42% increased risk of heart disease and a 19% increased risk of Type II Diabetes with a daily intake of 50g of deli meat. No increased risk was found with unprocessed meats. Several other studies have found an increased risk for colorectal cancer and heart disease with deli meat consumption.
What kind of deli meat?
The meats in these studies included specifically processed red meats including smoked, cured and salted deli meats such as ham, bacon, pastrami, salami, bologna, sausages, hot dogs, bratwursts and frankfurters. Deli meats in most studies did not include deli turkey or chicken.
What makes deli meat bad?
Saturated Fats: these processed meats are all typically high in saturated fats which have been linked to heart disease and cancer.
Heme Iron: red meat is a source of heme iron and heme iron may trigger cancer cell growth in the colon
Sodium Nitrite: Sodium Nitrite is added to deli meats to prevent botulism and to give meat it’s red colour. Nitrites react with components in meat to create N-Nitroso compounds (Nitrosamides and Nitrosamines) with are associated with cancer in humans. Some deli meats contain ascorbic acid to prevent this conversion.
Sodium: in one serving of deli meat you can easily get 1/3 of your daily sodium intake. 800mg/60-75g.
Heterocyclic amines: Cooking meats at high temperatures creates heterocyclic amines which have been linked to colorectal cancer.
What about natural deli meat without Sodium Nitrite?
Deli meats cured with celery extract and ascorbic or citric acid and other natural preservatives will have fewer nitrites but will still be very high in sodium.
What about Soy deli meats?
They are low in saturated fats, don’t have hem- iron and often are not made with sodium nitrite but they are still high in sodium. Definitely a better choice.
Best Option: Try to avoid deli meats. Go for other sandwich fillers such as leftover chicken or turkey breast from dinner, homemade roast beef, leftover salmon, tinned tuna, egg or hummus.