Amid the biggest recall in a decade, a doctor took one for the team—plus, a Cleveland Clinic expert's #1 tip for a healthier selection at the deli counter.
Lunch meat is an American staple—a classic on sandwiches, an easy high-protein snack wrapped with veggies or cheese, and arguably even more popular than ever as our love of charcuterie boards has grown. But before you layer a couple extra slices into that sub or baguette, it’s wise to consider how often you eat lunch meat, how frequently it’s a regular ingredient for your kids, what’s in your lunch meat, and how it’s handled.
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Lately, that’s particularly true. Between July and August 2024, Boar’s Head, one of the most recognizable lunchmeat brands, announced a deli meat recall that affected 7.2 million pounds of meat because of contamination with Listeria monocytogenes. Listeria is a bacterium that can cause serious illness, particularly in vulnerable groups like pregnant women, infants, the elderly, and those with weakened immune systems.
Thinking about the timeliness of back-to-school season, my editors asked me whether I’d consider eating lunch meat every day for a week (mindful, obviously, of the Boar’s Head recall). Given the known negative impacts of processed meats on health, I referred to the wisdom of Julia Zumpano, RD, LD, a registered dietitian with the Cleveland Clinic Center for Human Nutrition, to find out what might happen to someone who eats deli meat every day. “They may see a rise in their cholesterol, blood pressure, and weight,” Zumpano told me. “Not to mention, they are increasing their risk of developing cancer.”
Understanding that this was just a short experiment and that many of these health issues arise from long-term consumption—and, following the guidelines that this Cleveland Clinic expert shares below—I felt reassured that I could make smart, healthy choices.
Is it OK to eat deli meat every day?
“We know that deli meats are not advised for overall health, therefore I recommend consuming none or as little as possible,” Zumpano says.
As a trained family doctor, I agree with her stance. How often you should eat deli meats depends on a few considerations, including your overall health, your age, the types of deli meat you opt for, and your intake of other processed foods. If these points raise questions for you, talk with your doctor.
One of the biggest concerns about deli meats is that they’re processed, which not only poses health risks but also places them in the category of carcinogens. Carcinogens are cancer-causing chemicals, according to researchers. Specifically, many deli meat products include nitrates or nitrites, which are additives that have been connected to various types of cancer.
Lunch meats also tend to contain preservatives that help extend their shelf life after slicing. Not to mention, the fat and sodium levels are through the roof. “Fatty, processed luncheon meats like bologna, salami, and pepperoni are packed with saturated fat and sodium, which are linked to cancer, obesity, and heart disease,” Zumpano continues. “They’re high in calories, low in protein and—in the case of mechanically separated meats—use undesirable parts of the animal as filler.”
Furthermore, a September 2024 study published in The Lancet Diabetes and Endocrinology highlighted that both processed and unprocessed red meats are linked to an increased risk of type 2 diabetes across different populations.
What you can choose instead
So, what fills a sandwich if not lunch meat? “Make your own deli meat by buying a chicken or turkey, roasting or baking it, and then slicing it up for sandwiches,” Zumpano suggests. For a bit of variety, add eggs, tuna, or salmon into your lunch rotation to help swap out the processed stuff. “I often suggest doubling the amount of protein you cook for dinner, and save that for leftovers for lunch.”
If ditching deli meats altogether is not something you can do right now, Zumpano has some gentle guidance: “Fresh is best. Deli meat that is sliced fresh off the bone or slab that contains natural nitrates can be a healthier choice.” She recommends sticking to lean poultry options like chicken or turkey and avoiding heavier red meats like beef or pork.
Study the ingredients. Always pick deli meats that are free of added nitrates or those that use natural sources, and opt for organic and low-sodium versions to minimize unwanted hormones and excess salt.
If you’re not sure what to choose, you can always ask the deli counter about which products contain natural nitrates and are minimally processed with fewer preservatives and additives. When you look carefully, Costco is one example of a grocer where deli meats and turkey bacon without added ingredients can be found.
Which deli meats should you avoid?
Zumpano suggests avoiding the lunch meats “that are highly processed and from red meat sources.” She says these include:
- Pepperoni
- Salami
- Pastrami
- Mortadella
- Ham
- Roast beef
- Smoked meats
- Bologna
- Bacon
- Hot dogs
- Pork sausage
Here’s how to decrease your deli meat intake
“Start by cutting your current intake in half,” Zumpano says—which is easy math if you usually stack four slices on your bread. Just bring it down to two.
Also, instead of reaching for those pre-packaged slices, try filling up on healthier alternatives like fresh meats, fish, eggs, and nut butters. Supplement your meal with beans, nuts, or dairy sources like cottage cheese or Greek yogurt. Gradually reduce your intake until you can phase out deli meats entirely.
Reserve deli meat for those times when your food choices are limited or for special occasions, like during work events or social gatherings. Even in these scenarios, you can also be mindful of how much you consume.
What I noticed eating deli meat every day for a week
Keeping Zumpano’s recommendations in mind, I made a few observations on my healthier lunch meat-eating quest.
Deli meat was a convenience
It was super convenient to grab pre-cooked slices to toss into sandwiches, wraps, or on top of salads for that quick protein boost throughout the week, and I enjoyed the simplicity of meat and cheese roll-ups when I was on the run. That’s the charm of deli meat: It’s ready when you are.
However, given the health downsides associated with frequent consumption, it’s wise to cut back. As Zumpano mentioned, taking a little extra time to prepare your own “deli meat,” like roasting some chicken and slicing it yourself or repurposing last night’s leftover roast for today’s sandwich, is a diet change that can have a significant impact on your health in the long run.
Lunch meat increased my sodium intake
Throughout the week, I primarily opted for healthier deli meat choices such as chicken and turkey, but I also sampled some pepperoni and salami for comparison. The difference was quite noticeable. Not only did the pepperoni and salami contain almost double the sodium, but I also found myself feeling thirstier after eating these processed meats.
The American Heart Association points out that more than 70% of the sodium we consume comes not from our salt shakers at home, but instead from processed, packaged, and restaurant foods. The reason deli meats are loaded with sodium is that it helps preserve them, but consuming too much salt can be a problem for our health: It raises blood pressure, which increases the risk of heart disease and stroke.
In 2019, Consumer Reports‘ nutritionists analyzed the sodium content in 124 packaged deli meats from various brands. They found that, on average, these meats contain eight to 11 times more sodium than similarly sized portions of fresh meats, like grilled chicken. Considering that the American Heart Association recommends keeping sodium intake under 2,300 milligrams a day—and ideally below 1,500 milligrams for most adults—it’s clear that choosing fresh over processed meats can make a significant difference in managing your sodium levels.
Deli meat caused some food fatigue
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By the time Friday rolled around, I found myself yearning for more variety in my protein choices. Going forward, I plan to enjoy deli meat sparingly, saving it for special occasions like a sandwich from my favorite deli or a family gathering.
It’s also a good idea to mix in some meatless meals during the week, too. If you’re looking for ways to do that, start with one meatless day per week themed around a family-favorite like taco night, substituting beans for meat. Experimenting with plant-based proteins like tofu and tempeh, as well as diverse grains like quinoa, barley, and farro, can diversify your meals. Adding more seasonal vegetables to meals can also boost your nutrition intake and keep meals interesting.
About the expert
Julia Zumpano, RD, LD, has been a registered dietician with the Cleveland Clinic Center for Human Nutrition for almost 20 years, specializing in disease prevention and management.
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