The good news is that some deli meat comes to us free from terrible additives and possibly even from humanely-raised animals. And it’s this sort of meat (which looks more like actual meat ) that Paleo experts generally agree can mean the difference between a yucky food and a great snack.
Choose the leanest cut of deli meat possible such as turkey , chicken breast, lean ham or roast beef. These type of deli meat have the highest nutritional value compared to others.
4. Processed Lunch Meat . Lunch meats, including deli cold cuts, bologna, and ham , make the unhealthy list because they contain lots of sodium and sometimes fat as well as some preservatives like nitrites.
It’s a bit fattier than other meats, but still considered Paleo -friendly. Try it in shank or chop form, as meat on the bone is just a bit more Stone Age. On the docket is all types of pork including bacon, ham , pork chops, and more. Be sure to opt for organic cuts or pork anytime you can .
Foods to Avoid on the Paleo Diet Legumes: Beans, lentils and many more. Dairy: Avoid most dairy, especially low-fat (some versions of paleo do include full-fat dairy like butter and cheese ).
“Protein is another hallmark of the paleo diet , but this isn’t a free pass to just eat [processed] bacon all day,” says Hultin, who recommends eating the popular breakfast meat in moderation and opting for the nitrate-free variety when possible.
Chicken, tuna or hard-boiled egg salad using plain Greek yogurt or avocado instead of mayo. Get creative with ingredients like tofu, tempeh or legumes (like chickpeas) to fill your sandwich (Check out this egg-less egg salad recipe or this curried chicken-less salad.) Hummus with or without fresh or roasted veggies.
Risks. Processed turkey products can be high in sodium and harmful to health. Many processed meats are smoked or made with sodium nitrites. These combine with amines that are naturally present in the meat and form N-nitroso compounds, which are known carcinogens.
However, if you have started watching your cholesterol and triglycerides, adding those plentiful layers of deli meat could sabotage an otherwise heart-healthy meal. Animal meats contain varying amounts of saturated fat — which may increase lipid levels in your blood.
Deli Cuts Are Healthier While there are numerous factors that determine how healthy (or unhealthy ) sliced meats are, items purchased at the deli counter are generally healthier than those that are pre- packaged .
It is full of sodium, sugar, preservatives, saturated fat, and calories. Pepperoni undergoes fermentation, or curing, within its casing. This processing gives the meat a tangy flavor and a chewy texture, but the product may be dangerous because of all the unhealthy additives.
” If you do eat a food past the expiration date [and the food] is spoiled , you could develop symptoms of food poisoning,” said registered dietitian nutritionist Summer Yule, MS. The symptoms of foodborne illness can include fever, chills, stomach cramps, diarrhea, nausea, and vomiting.
The typical paleo diet, however, puts most at risk for deficiencies in calcium and vitamin D, which are critical to bone health. At the same time, saturated fat and protein can be consumed far above recommended levels, increasing the risk of kidney and heart disease and certain cancers.
Bananas and melon are not considered true Paleo foods; however, many people who follow the Paleo lifestyle consume them in moderation. Paleo diets seem to vary based on each individual’s needs and taste preferences.
Since white rice doesn’t contain these phytochemicals, it is technically a better choice for the paleo -leaning. That doesn’t mean you should dig into Chinese takeout, though! White rice is a high-carb food, is high on the glycemic index, and provides very little in the way of nutrition. If you love it, eat it!