Deli Meat: Friend or Foe?

Although we load the cooler with deli roll-ups every time we head to the beach in July, the kids apparently think I am feeding them poison. Okay, not poison, exactly. But they barred no holds telling me that "everybody knows" deli meat is trash food, terrible for us.

After a brief unscientific survey of the opinions of family and friends, I found that "everyone" concurs. Deli meat is essentially dangerous.

Once again, I find myself in the minority opinion.

Is it possible I have been overlooking the inherent evil properties of deli meat? I had to investigate.

Let's talk about it.

Of course, deli meat is not one food.

Sliced turkey and roast beef aren't the same as bologna. Bologna isn't the same as salami. They differ in how they're made, their fat content, the number of type of added ingredients, their sodium levels, and whether they're cured.

That means they deserve to be judged individually.

I can hear you already.

"Wait just a gosh-darn minute. Aren't you always telling us to avoid processed foods?"

Yes. Yes, I am.

I do encourage people to choose real food, to reject ultra-processed foods.

But processing isn't all or nothing. It's a spectrum.

Let's face it, cheese is a processed food, and I happily give that a pass.

The closer to nature, the better.

But I'm also a believer in progress, not perfection.

Let's take a look at the ingredients and processing in deli meat.

Depending on the product, you'll find seasonings, binders, sweeteners, curing ingredients, or preservatives alongside the meat. And just as you'd expect, some brands use much longer ingredient lists than others. Fortunately, many companies have been simplifying their recipes in recent years.

The type of deli meat makes a difference.

Chopped and formed meats like bologna and mortadella typically contain more ingredients than sliced turkey or roast beef.

Cured meats like salami and pepperoni are where the nitrite conversation usually comes in. Today, many brands offer products made without conventionally added nitrites or nitrates.

So, yes, deli meat is processed.

But to my way of thinking, it doesn't belong in the same category as a Twinkie.

To my way of thinking, deli meat is still a good option.

Let's complete the question: Is deli meat healthy...

... compared to what?

A deli rollup gives me complete protein, natural fat, virtually no carbohydrates, takes only minutes to make, and keeps me full for hours.

Compare that against the lunches I used to eat: a PB&J sandwich, chicken nuggets with dipping sauce, a burger and fries. All have limited protein, refined carbs, and unnatural seed oils.

I'll take the deli roll-up every time.

Would it be better to roast my own turkey and slice it at home every week? Sure. But that's not the season of life I'm in right now. And the same applies for many of us.

I am neither a purist nor a perfectionist.

I make the best choices I can with the options I have.

Sometimes that means embracing the "C-word": compromise.

A deli roll-up may be a compromise, but it's one I'm comfortable making.

Is it perfect?

Nope.

Is it one of the best grab-and-go lunches I know for supporting my Nutrition First approach to brain health?

Absolutely.