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Buzz Feed
24-05-2025
- Health
- Buzz Feed
Best And Worst Deli Meats, According To Experts
Deli meat might be a lunchbox classic, but let's be honest — not all cold cuts deserve a spot between your bread. Some are lean, protein-packed powerhouses that make throwing together a meal a breeze. Others are salt and saturated fat bombs that sneakily contain added sugars. So, how can you tell what's what? HuffPost spoke with three dietitians to break down the most popular picks — and help you build a better sandwich. First, isn't deli meat carcinogenic? From bacon to bologna, processed meat has been on the nutritional naughty list ever since 2015. That's because the WHO classified red and processed meat as a Group 1 carcinogen, citing 'sufficient evidence from epidemiological studies that eating processed meat causes colorectal cancer.' Despite the classification, you don't have to go cold turkey on cold cuts. 'It is possible to occasionally integrate deli meats in an overall healthy and balanced diet in moderation,' said Kayla Farrell, a registered dietitian in Chicago, Illinois. 'For example, one serving (2 ounces or 3-4 slices), once per week or less.' Whether you're packing ham and cheese daily or just a couple of times a month, Emily Villaseca, a registered dietitian nutritionist (RDN) in Dallas, Texas, said it's important to look beyond the alarm bells. 'The 'carcinogen' headlines are splashy, but they don't give the full picture,' she told HuffPost. 'WHO classifications indicate the strength of the research, not the level of risk.' So with that in mind, go ahead and enjoy your turkey club or Reuben — just maybe not every day. Here's what nutritionists look for in deli meat. 'Instead of focusing on the front of the label (where those health claims show up), I recommend paying attention to the ingredient list and Nutrition Facts panel, especially the sodium and saturated fat content,' Villaseca said. Tricky terms like 'natural,' 'nitrate-free' and 'humanely raised' appear on the front of the packaging and are unregulated, the experts noted. That's why the first step when shopping for deli meat is to flip the package over. 'For deli meats, opt for leaner meat options, like turkey breast or ham, to limit saturated fat,' Farrell shared. 'When it comes to sodium, look for 'no salt added' options that have less than 100 mg sodium per serving. Deli meats can be a sneaky source of added sugars, so look for options without it.' According to RDN Sue-Ellen Anderson-Hayes, owner of 360Girls&Women and B.E.A.T Gestational Diabetes, based in Boston, Massachusetts, one simple method when shopping is to check the % Daily Value (DV) on the Nutrition Facts label. 'Aim for DV (Daily Value) of 5% or less per serving of fat, sodium, and added sugar,' she said. Translation: If the number next to the nutrient is 5% or under, it's a good one to grab. Dietitians rank the top-selling deli meats in the US Farrell and Villaseca ranked the top 10 deli meats by sales in the US, focusing on sodium content, protein, fat, and overall nutritional value. Here's how each stacks up for a 2-ounce serving, starting with the healthiest. 1. Turkey (most popular) Protein: 10 g Sodium: 450 mg Fat: 1 g (lowest on the list) A go-to for the health-conscious, turkey breast came in neck-and-neck with chicken for the top spot. 'Opt for low-sodium versions when possible,' Villaseca advised. 'Terms like 'low sodium,' 'very low sodium,' 'reduced sodium,' 'no added salt' and 'sodium-free' are regulated and indicate a lower sodium option.' 2. Chicken breast (5th most popular) Protein: 10 g Sodium: 400 mg Fat: 2 g This is another lean option, but it can be a bit bland, so bump up the flavor with herbs, mustard or crunchy veggies. 3. Roast Beef (3rd most popular) Protein: 17 g Sodium: 350 mg Fat: 2 g The leanest and lowest-sodium choice of the red meat options, it's a solid pick if you're craving red meat without going for richer options like capicola. 4. Honey Ham (2nd most popular) Protein: 10 g Sodium: 570 mg Fat: 2.5 g This is still relatively lean, but as the name suggests, honey ham contains 2-3 grams of sugar per serving. 'Keep an eye on sodium — check a few different brands and choose the one with the lowest sodium option,' Villaseca advised. 5. Pastrami (8th most popular) Protein: 12 g Sodium: 604 mg Fat: 3.3 g Pastrami is flavorful and protein-rich, but comes with a bump in fat and sodium. 6. Corned Beef (4th most popular) Protein: 15 g Sodium: 765 mg Fat: 8 g (including 3 g saturated fat) Cut from the leaner part of the brisket, corned beef is high in protein, but it's also one of the saltiest options. It's best saved for the occasional Reuben. 7. Capicola (9th most popular) Protein: 10 g Sodium: 540 Fat: 12 g Capicola is more of a charcuterie star than a basic sandwich filler. It's a traditional Italian cured meat (like prosciutto) that's been dry-cured and aged rather than cooked. Its high fat content and marbling give it a chewy texture and rich flavor, making it the perfect pair for crackers, cheese, and other cured meats, rather than as a standard deli slice. 8. Soppressata (least popular) Protein: 12 g Sodium: 960 mg Fat: 14 g 'If you love it for snack plates, just balance it out with fiber-rich sides like whole grain crackers, fruit, or nuts,' Villaseca recommended. 'It's all about the big picture.' 9. Salami (6th most popular) Protein: 12 g Sodium: 995 mg Fat:18 g With a long shelf life and being portable, salami is handy for hikes or road trips. Pair with hydrating fruits like oranges or apples if you're eating it on the go. 10. Bologna (7th most popular) Protein: 7 g Sodium: 750 mg Fat: 16 g Bologna is lower in protein and higher in fat and sodium than other options. 'It's often one of the more affordable choices, which is important to acknowledge,' said Farrell. If you're reaching for bologna, look for brands with shorter ingredient lists or those made with turkey or chicken. Hungry for more? Download our free Tasty app to browse and save 7,500+ free recipes — no subscription required.
Yahoo
23-05-2025
- Health
- Yahoo
Scientists can detect junk food consumption in blood and urine tests
Blood and urine tests have been found to detect the amount of ultraprocessed foods (UPFs) a person eats, according to new research. Using machine learning, scientists at the National Institutes of Health (NIH) identified hundreds of metabolites (molecules produced during metabolism) that correlated with processed food intake. The team developed a "biomarker score" that predicts ultraprocessed food intake based on metabolite measurements in blood and urine, according to Erikka Loftfield, Ph.D., M.P.H., of the National Cancer Institute in Maryland. Premature Death Linked To Certain Type Of Food, Study Reveals The researchers drew baseline data from 718 older adults who provided urine and blood samples and reported their dietary habits over a 12-month period, as detailed in a press release from NIH. Next, they conducted a small clinical trial of 20 adults. For two weeks, the group ate a diet high in ultraprocessed foods, and for another two weeks they ate a diet with no UPFs. Read On The Fox News App "In our study, we found that hundreds of serum and urine metabolites were correlated with percentage energy from ultraprocessed food intake," Loftfield told Fox News Digital. The findings were published in the journal PLOS Medicine. The Worst Foods To Buy In The Supermarket And The Better Choices Instead Large-scale studies investigating the health risks of ultraprocessed foods often rely on self-reported dietary questionnaires, which can be prone to errors, per the NIH. The new blood and urine test helps to reduce human error by using objective biomarkers, a growing area of interest among researchers. Loftfield added, "It was surprising to find that UPF-correlated metabolites are involved in numerous and diverse biological pathways, underscoring the complex impact of diet on the metabolome." Ultraprocessed foods are defined as "ready-to-eat or ready-to-heat, industrially manufactured products, typically high in calories and low in essential nutrients," according to the NIH. Chronic diseases, obesity and various forms of cancer have been linked to diets that are heavy in UPFs. Despite promising results, the researchers emphasized that the new method will require further validation before broader use. Since the current trial focused mainly on older adults, researchers say more research is needed across various age groups and diets. "Metabolite scores should be evaluated and improved in populations with different diets and a wide range of UPF intake," Loftfield acknowledged. Click Here To Sign Up For Our Health Newsletter This method could potentially be used in future research to link the consumption of processed foods with chronic diseases, according to the researchers. For more Health articles, visit "For individuals concerned about ultraprocessed food intake, one practical recommendation is to use Nutrition Facts labels to avoid foods high in added sugars, saturated fat and sodium, as this can limit UPF intake and align with robust scientific research on diet and health," Loftfield article source: Scientists can detect junk food consumption in blood and urine tests
Yahoo
23-05-2025
- Health
- Yahoo
Scientists can detect junk food consumption in blood and urine tests
Blood and urine tests have been found to detect the amount of ultraprocessed foods (UPFs) a person eats, according to new research. Using machine learning, scientists at the National Institutes of Health (NIH) identified hundreds of metabolites (molecules produced during metabolism) that correlated with processed food intake. The team developed a "biomarker score" that predicts ultraprocessed food intake based on metabolite measurements in blood and urine, according to Erikka Loftfield, Ph.D., M.P.H., of the National Cancer Institute in Maryland. Premature Death Linked To Certain Type Of Food, Study Reveals The researchers drew baseline data from 718 older adults who provided urine and blood samples and reported their dietary habits over a 12-month period, as detailed in a press release from NIH. Next, they conducted a small clinical trial of 20 adults. For two weeks, the group ate a diet high in ultraprocessed foods, and for another two weeks they ate a diet with no UPFs. Read On The Fox News App "In our study, we found that hundreds of serum and urine metabolites were correlated with percentage energy from ultraprocessed food intake," Loftfield told Fox News Digital. The findings were published in the journal PLOS Medicine. The Worst Foods To Buy In The Supermarket And The Better Choices Instead Large-scale studies investigating the health risks of ultraprocessed foods often rely on self-reported dietary questionnaires, which can be prone to errors, per the NIH. The new blood and urine test helps to reduce human error by using objective biomarkers, a growing area of interest among researchers. Loftfield added, "It was surprising to find that UPF-correlated metabolites are involved in numerous and diverse biological pathways, underscoring the complex impact of diet on the metabolome." Ultraprocessed foods are defined as "ready-to-eat or ready-to-heat, industrially manufactured products, typically high in calories and low in essential nutrients," according to the NIH. Chronic diseases, obesity and various forms of cancer have been linked to diets that are heavy in UPFs. Despite promising results, the researchers emphasized that the new method will require further validation before broader use. Since the current trial focused mainly on older adults, researchers say more research is needed across various age groups and diets. "Metabolite scores should be evaluated and improved in populations with different diets and a wide range of UPF intake," Loftfield acknowledged. Click Here To Sign Up For Our Health Newsletter This method could potentially be used in future research to link the consumption of processed foods with chronic diseases, according to the researchers. For more Health articles, visit "For individuals concerned about ultraprocessed food intake, one practical recommendation is to use Nutrition Facts labels to avoid foods high in added sugars, saturated fat and sodium, as this can limit UPF intake and align with robust scientific research on diet and health," Loftfield article source: Scientists can detect junk food consumption in blood and urine tests
WebMD
14-05-2025
- Health
- WebMD
Why ‘Healthy' Food Labels Fool Even Savvy Shoppers
— Even health-conscious WebMD readers can be fooled at the grocery store. Sure, you read the Nutrition Facts and compare products. But your brain is also absorbing cues from the food packaging, and those cues influence your choices more than you think. We are all 'cognitive misers,' said marketing expert Dipayan Biswas, PhD, a professor at the University of South Florida Muma College of Business. 'We only use our brain as much as we have to. It's too much work to process and figure out if something is healthy or unhealthy.' So when you see that picture of fruits and vegetables on the package, your brain automatically associates the food with being healthy, even if you don't realize it. The 'Neuromarketing' Tactics at Work Of course, you probably expect food marketing tricks — but what you may not realize is how much effort goes into them or how easily even savvy shoppers can be influenced. Food purchased for eating at home is a trillion-dollar industry. With so much money at stake, companies deeply research how to sell food to us. 'They may be wiser than academics who study marketing,' said Christina Roberto, PhD, director of the Psychology of Eating and Consumer Health (PEACH) lab at the University of Pennsylvania. 'They put the resources in to figure out how to make things appealing.' Some resources go into neuromarketing — using neuroscience to examine what we see and think. Eye-tracking, for instance, was used to see which health claim captured more attention on yogurt packaging. Do we linger on granola-bar claims about sweeteners, antioxidants, and genetic modification? That's been studied, too. (Years ago, Frito-Lay used an electroencephalogram, or EEG, to discover that customers actually enjoy the messiness of orange Cheetos dust. It led to an award-winning ad campaign.) The food industry pays for some nutrition research, and what do you know: When funding comes from a food company, results often look better. One analysis examined all the original research published in top nutrition and dietetics journals in 2018. Of the studies with some kind of industry funding, more than half benefited the funder. But less than 10% of articles without corporate money were favorable to industry interests. Luring You With Buzzwords Manufacturers know the appeal of buzzwords like 'natural.' It's unregulated and has no specific meaning, but your brain doesn't care. Even if you know this, a subtle message gets through. 'If you see a potato chip with the claim 'all natural,' you think that potato chip has fewer calories than the same bag of potato chips without that claim — even though 'natural' doesn't say anything about calories,' said Anna Grummon, PhD, director of Stanford University's Food Policy Lab. 'It's not that it says low calories or low fat. It just says all natural.' In studies without food industry funding, Grummon examined how claims like 'healthy,' 'high fiber,' and 'low fat' influence consumer behavior. 'We tend to buy more of those products,' even when compared with products that don't have the labels but are nutritionally identical, she said. 'In experiments, if we manipulate whether the product has the claim or not, people like the product more when it does. They think it's healthier and are more likely to buy it.' Boasting about specific nutrients — think 'high protein' or 'low-sodium' — is another way companies can mislead while still being honest. That one nutrient doesn't necessarily mean a product is good for you. Same goes for labels that tout the lack of a nutrient, like gluten. 'That's an issue that doesn't affect over 90% of people, but people see gluten-free and think, 'It's healthy for me,'' Biswas said. 'Those buzzwords get us, and those words change over time.' Companies spend millions of dollars to figure out which buzzwords suit the dietary zeitgeist. 'Companies are happy to tout the healthy aspects of their product, to say, 'This is high in fiber, low in saturated fat,'' Grummon said. 'They don't want to disclose less healthy aspects of their product. Maybe their breakfast cereal is low in saturated fat but quite high in sugar.' If a food manufacturer can convince you to buy an item using a health claim, they may win twice over. 'People indulge more if they think a food is healthy,' he said. 'So there's a double whammy: You're not only eating something unhealthy, you're [also] eating more of it.' Tricking Parents About Kids' Food Packaging on kids' foods often uses pictures and words that suggest the contents are good for growing children — when in reality, the products are often full of added sugars and ultra-processed ingredients. Consider 'toddler milk,' a kind of powdered drink that supposedly benefits toddlers' development. In 2022, Americans purchased $1.7 billion worth of the stuff. The American Academy of Pediatrics says these products are no better than cow's milk. 'They've essentially created an entire category of food called toddler milks, and they're marketing them as if toddlers need specialized drinks,' Roberto said. 'But these are sugary drinks toddlers shouldn't be consuming.' Then there are toddler-specific, ultra-processed snacks, like Gerber's Organic Lil' Crunchies White Cheddar Broccoli. The label features multiple nutrition-oriented phrases like 'made with real veggies,' 'baked snack,' 'made with beans,' and '2 g of plant protein per serving.' Other positive messages include 'baby-led friendly,' 'non-GMO ingredients,' and a USDA organic seal. It's enough to make you think this highly processed food is better for your toddler than actual broccoli. Fruit drinks, which usually contain some kind of added sweetener, are another minefield of misleading statements. One study, in the Journal of the Academy of Nutrition and Dietetics, analyzed labeling on fruit drinks bought by parents of young children. Of the 2,000-plus drinks included in the sample, 97% included at least one nutrition-related health claim on the front, like 'natural flavors' or 'good source of vitamin C.' 'From a nutrition point of view, we don't need these drinks,' Grummon said. 'They're basically sugar water, and they're often marketed with claims that we have shown in research can deceive people.' What's Allowed and What Isn't The front of food packages is less monitored than you might think. Only three kinds of claims are regulated by the FDA, and two offer substantial wiggle room: Health claims that link specific foods or nutrients to health conditions are closely regulated. Only seven have been approved for labels. These include the link between calcium and vitamin D and reduced risk of osteoporosis; dietary fat and decreased cancer risk; and fiber-containing fruits, vegetables, and grain products and the lower risk of certain cancers. Other approved claims include fiber's role in reducing coronary heart disease risk, the potential of fruits and vegetables to lower cancer risk, the link between saturated fat and cholesterol and coronary heart disease, and the connection between sodium intake and high blood pressure. All seven have loads of scientific evidence behind them. Nutrient content claims can use words like 'free,' 'high' or 'low,' 'more,' 'good source of,' and 'reduced' to describe a particular nutrient, according to detailed guidelines. This can be misleading, though. For instance, 'cholesterol free' sounds good but has no meaning on something like peanut butter because cholesterol is only found in animal products. All peanut butter is cholesterol-free. Structure and function claims give food manufacturers the most leeway. They describe how a nutrient in the food supports your health, like 'calcium builds strong bones.' But there's much less oversight here — the FDA doesn't require companies to provide proof or even notify them about the claims being made. For more than a decade, some food manufacturers have voluntarily used a front-of-package label designed by industry trade groups, called Facts Up Front. Consumer advocacy groups say it muddies the waters because it's based on the percent Daily Value of a nutrient. That percentage reflects a 2,000-calorie per day diet, but most Americans eat more or less, so the numbers may not apply. Currently the FDA is working on a design for proposed new front-of-package nutrition labeling. The required label would interpret the sodium, saturated fat, and sugar content, listing each as 'low,' 'medium,' or 'high.' Experts like these interpretive labels because they help consumers understand healthiness at a glance, and they've been proven effective in other countries. 'Chile has done this well. They have a very evidence-based label,' Roberto said. 'It's a stop-sign warning that tells consumers when products are high in sodium, saturated fat, added sugar, and calories. I like the symbol they use because it's leveraging our natural associations with an octagon stop sign.' She worries about one aspect of the FDA's proposed plan: listing all three nutrients, which isn't always applicable — like, for instance, with soda. 'It's low in saturated fat and sodium but high in added sugar. That's a very confusing message,' she said. 'It's like pulling up to a traffic light that's red and green at the same time. Just say high in sugar and leave out the not-relevant saturated fat and sodium.' Get Savvy (or Savvier) With all this conflicting, often deceptive information, what's a smart consumer to do? Take all claims with a grain of salt. 'You should be skeptical of any kind of claim you see on food packaging,' Roberto said. 'As much as people say nutrition science is complicated, it's also true that we generally know what to eat.' Focus on three key nutrients. Saturated fat, sodium, and added sugar all have voluminous research to show they can harm your health. Keep all three as low as possible. Ignore claims like 'made with real fruit' or 'fat free.' Manufacturers often cherry-pick a single thing to trumpet on the front, which masks more negative attributes. 'Made with' has no official meaning — the amount could be minuscule, and the claim would technically be true. Products that are fat free often have high levels of added sugar. Flavor has to come from somewhere. 'Practically all sugary beverages have zero fat,' Biswas said, 'but they all have extremely high calories.'
