This post has been updated since it was originally published on June 23, 2021.
Ordering a turkey hoagie at the deli or stocking up on a pound of sliced ham at the grocery store might feel like the healthier choice when compared to, say, ordering a Big Mac or Domino’s pizza. Unfortunately, the truth is that eating cold cuts regularly has been linked to major health problems. Here’s why experts warn that you should eat them sparingly.
Chemical Additives
“Processed meats like cold cuts, salami, and spam are loaded with dextrose, nitrates, sulfites, and other sugars,” Lisa Richards, CNC, of The Candida Diet explains. “These are particularly harmful because they contain sugars and are pro-inflammatory too.”
How it works: sulfites are either naturally occurring in foods or added in the processing stage. With cured meat, the sulfates are added during the processing. For some people, there may be an added sensitivity to these chemical additives. For example, skin flushing or other life-threatening allergic reactions.
“Those with asthma, in particular, should avoid sulfites because of their ability to aggravate and worsen this condition, Richards warns.
How bad is the risk? “The concern is so great that the US has banned the use of sulfites on fresh produce,” she explains. Well, if its banned on fresh produce it probably shouldn’t be on the other parts of your sandwich, too.
Sodium Nitrite
It’s mainly the processing of the meat that’s bad for you, health expert physician Dr. K.L. Ong agrees. This comes in the form of added sodium nitrite.
"For highly-processed meats, there is an increased risk of colon cancer," he warns. "You can find meats that are labeled as 'uncured' that are preserved with only the naturally occurring nitrates from celery and salt."
While *occasional* eating of deli meats may not be harmful, regular consumption could raise your cancer risk, he advises.
Additionally, consuming this meat can results in hypertension, an increase in cardiovascular diseases, and pancreatic cancer risk. Yikes!
Preservatives
According to Dr. Amy Lee, board certified doctor in internal medicine, medical nutrition, and obesity medicine and partner of Nucific, "The biggest downside to eating cold cuts, salami, [and] spam really comes down to the preservatives."
She explains, "Preservatives are chemicals and ingredients that are oftentimes used to keep foods fresh and/or [used to prolong] the shelf life of the food. The body hasn’t evolved fast enough to recognize what these things are, and can actually react to it by vague symptoms that reflect a low level of inflammation." Dr. Lee warns, "People who are inflamed can [commonly] feel symptoms [such as bloating], swelling, fatigue, and tiredness."
So, what should you eat instead?
"In general, it’s best to eat meats in as close to a natural state (pastured, 100% grass-fed) and uncured as possible," Dr. Ong says.
