From sausages to sliced, to low sodium, to organic – the huge selection of deli meats at the local deli counter can leave you feeling overwhelmed. Let us help you figure out the different types of deli meats by understanding where deli meat comes from and the 3 reliable ways they are made?
Deli meat or cold cuts are typically precooked or cured meats that can be served hot or cold. They are served on a tray as an informal snack (did someone say Charcuterie?) or added to the good old-fashioned Sandwich. The word Deli itself has come from the French word delicatesse meaning “delicious things to eat” and is also a plural form of the German word delikatesse meaning “delicious eats”.
Where do Deli Meat come from and the 3 reliable ways they are made?
Deli meats can be listed into 3 types depending on their processing and manufacturing technique:
- Whole Cuts: These are an entire section of meat or poultry that are cooked and flavoured with spices, salt and sugars and then sliced. These are whole muscle cuts straight from the animal and no extra meat is added to it. Whole cuts of Deli meat are considered of superior quality and are also comparatively expensive (think freshly baked turkey or roast beef).
- Sectioned and formed meat products: These are basically restructured meat products where different parts of meat or poultry are chopped up, ground and tumbled slowly together with flavourings, additives and meat proteins that act as binders. The resulting product is a smooth, mushy batter that is put into moulds or casings and then cooked in the smokehouse ovens for several hours. The end product is then packaged as a single piece or sliced up. These are of less superior quality and cheaper than whole cuts (think turkey breasts or cooked hams).
- Processed meats: This is another name for Sausages (think bologna, salami, hot dogs). These are produced through a very similar process as above but the meat products used can come from a mix of beef, poultry, pork and animal byproducts like heart, stomach, kidney, and livers are often added into the mix, thus lowering their meat quality and price. About 15% of all meat produced in the U.S. is used to make processed meats. Once this mix of meats is ground up, it is blended together with sugars, flavourings and preservatives and shaped into its signature cylindrical “sausage” shape. It is then cooked and packaged.
What are the common additives found in Deli Meat?
Health experts suggest that the food we eat should be eaten close to its most natural form even after cooking. But, this might not be the case with most Deli meats that undergo rigorous processing and contain additives. Some of them are:
- Nitrates and Nitrites that may convert to harmful carcinogenic compounds in the human body are the most prominent additive.
- Another common additive is a high quantity of Sodium. The American Heart Association recommends eating no more than 2,300 mg of sodium per day. With Deli meats the sodium piles on per slice without us even realizing it.
- Other common additives include BHA, BHT, Citric Acid, Corn Syrup, Gelatin, Starch, MSG, Phosphates, Carrageenan, Sugar, Stabilizers and Added Solutions.
In the case of Older consumers and pregnant women, the CDC (Centre for Disease Control and Prevention) recommends reheating Deli meat to 165 degrees Fahrenheit to destroy any harmful Listeria bacteria before consumption and not to consume after 3 days of purchase.
How to Choose Healthy Deli Meat alternatives?
Your answer is always hidden in the Fine print of Ingredients. While Deli meats are a good source of protein, iron, and healthy vitamins, an unmoderated daily intake of Deli meats can increase your risk of heart disease, cancer, and diabetes. Limiting your intake to a couple of times a week and choosing healthier varieties of deli meat can overcome this.
- We recommend buying Certified, Organic Deli meat which does not use chemicals or harmful ingredients. These might cost you slightly more but it is a sure way to avoid harm to your health.
- Choose Vegan Deli meats – Plant-based meat alternatives have gained popularity over the years and consumers want to choose this healthy source of protein over others (Hello Tofurkey!). These are usually made of soy, wheat or chickpea and are free of nitrates and other preservatives. Gluten-free variations are also available now.
Deli meat – A classic American preference
Deli Meats are here to stay! The sales of Deli Meat only increased during the pandemic as many people were making their own food at home, and sandwiches were the easiest meal to make. If you are someone who loves sandwiches, try to switch it up now and then with healthier alternatives. Choose fresh, lean, organic and low sodium options and discard past the 3 days consumption date. We recommend everything in moderation and consider your complete diet first.
