Types Of Cold Cuts From Licious
When it comes to sandwich meats, there are many different types of cold cuts to choose from. Some of the most popular include ham and turkey. However, there are many other options available as well, such as chicken, and tuna.No matter what type of meat you choose, its important to make sure that it is properly cleaned and properly cooked, and thinly sliced. This will help ensure that your sandwich is both delicious and easy to eat.
There are a variety of cold cuts to choose from when making a meat sandwich, and the best one for you will depend on your personal preference. If youre looking for a leaner option, turkey breast or chicken breast are good choices. For a heartier sandwich, opt for ham. And if youre looking for something with a little more flavour, salami or pepperoni are great options. Whichever cold cut you choose, make sure to pair it with your favourite cheese and bread for the perfect sandwich.
The Difference Between Dark And Light Turkey Meat
Earlier on, we reviewed the slight nutritional differences between the two parts of turkey known as dark and light meat.
However, some people wonder why there are these dark/brown parts of turkey meat in the first place.
The answer is simple myoglobin.
Meats such as beef and lamb contain significant amounts of this protein, and it is what gives them their red color.
The reason for this is because myoglobin contains iron, and when iron combines with oxygen, it oxidizes and turns a darker color.
For example, beef will progressively get darker and start to brown if you leave it in the fridge too long.
Turkey also contains myoglobin, but in smaller concentrations than red meat.
See this full guide to red meat vs. white meat for more information.
Healthy Source Of Protein
Turkey is a protein-rich food.
Protein is important for muscle growth and maintenance. It gives structure to cells and helps transport nutrients around your body (
Additionally, turkey provides small amounts of magnesium and potassium.
Turkey is a great source of high-quality protein, as well as many B vitamins and several minerals.
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Processed Varieties May Be High In Sodium
Although this meat has many benefits, its important to limit processed turkey products, as these items can be loaded with salt.
Processed varieties, such as turkey ham, sausages, and nuggets, may harbor large amounts of salt. Sodium is usually added as either a preservative or flavor enhancer .
Research shows that consuming excess salt may increase your risk of stomach cancer. Conversely, cutting back on your salt intake may reduce high blood pressure (
You can include turkey in your diet in endless ways.
Fresh or frozen turkey can be purchased year-round from your local grocery store or butcher shop.
This meat is often roasted in the oven but can also be slow-cooked using a slow-cooker or crock pot until tender.
You can add it to the following dishes:
- Salads. Add it hot or cold to salads as a good protein boost.
- Curries. Turkey can be used instead of chicken in curries.
- Casseroles. This meat works perfectly in casseroles.
- Soups. Not only is turkey meat great in soups, but you can also make your own stock from turkey bones.
- Sandwiches. Combine with your favorite toppings and spreads, such as lettuce, tomato, mustard, or pesto.
- Burgers. Ground turkey can be mixed with stuffing or breadcrumbs to make burger patties.
Turkey can also be bought minced and used to replace ground beef in dishes like spaghetti Bolognese or cottage pie.
As noted above, its best to limit your intake of processed turkey products, such as sausages and sandwich meat.
Protein In Deli Turkey: Final Thoughts
Deli meats can be little to highly processed, with varying daily values of nitrates, potassium, net carbs, preservatives, and added saturated fat based on the brand and grade of the meat.
If you’re looking for a brand that offers top-quality, healthier turkey breast deli meat that is all-natural and has no additives, ButcherBox has you covered.
Get the best low sodium sliced turkey delivered right to your doorstep with their premium meat service, free of charge.
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Turkey Is High In Several Important Minerals
As shown in the nutrition facts, turkey is particularly high in the minerals iron, phosphorus and zinc.
These three minerals all play an important role in health.
It is essential to consume enough iron for its positive effects on the growth and repair of the body and its role in making hormones .
Sadly, iron is one of the most common nutrient deficiencies in the world.
Worldwide, more than 1.5 billion people are suffering from iron deficiency, and this figure stands at 10 million in the United States .
Iron deficiency is nutritional in causation and it is easy to fix by eating iron-rich foods such as meat.
An 8 oz serving of dark turkey meat supplies 32% of the RDA for iron .
For some reason, phosphorus seems to be the mineral that everyone forgets.
However, sufficient dietary phosphorus is vital for a whole range of reasons.
For instance, phosphorus is critical for our bone and skeletal health and deficiency may cause negative effects on bone development. Especially for young children, there is a risk of conditions such as rickets and osteomalacia from phosphorus deficiency .
Phosphorus works in a delicate balance with calcium to build, strengthen and maintain healthy bones. Too much or too little can upset this delicate balance, which can potentially cause problems such as arterial calcification and osteoporosis .
Eating 8 oz of light turkey meat will provide around 48% of the RDA for phosphorus .
Other User Submitted Calorie Info Matching: Lunch Meat
Healthy Choice Turkey Lunch Meat351g2g4g
- Vitamin A 0.0 %
Lunch Meat – Ham, Hillshire Farms100g0g2g
- Vitamin A 0.0 %
2 Slices Turkey Lunch Meat504g0g5g
- Vitamin A 0.0 %
Oscar Mayer Turkey Lunch Meat 302g1g4g
- Vitamin A 0.0 %
Lunch Meat – Healthy Choice Honey Roasted & Smoked Turkey Breast Lunch Meat602g3g9g
- Vitamin A 0.0 %
Lunch Meat – Chicken , 6 Slices805g2g7g
- Vitamin A 0.0 %
Turkey Lunch Meat – Land O Frost Lunch Meat Oven Roasted Turkey Breast 6 Slices704g1g8g
- Vitamin A 0.0 %
Lunch Meat – Turkey White Meat Lunch Meat 300g0g5g
- Vitamin A 0.0 %
Turkey Lunch Meat Kroger White Turkey Lunch Meat 1 Slice402g2g3g
- Vitamin A 0.0 %
- Calories: 347, Fat: 16g, Carbs: 35g, Protein: 15g, Fiber: 0g
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What Goes Well With Sandwiches
If you need a little soup to go with this, try my simple cream of tomato soup on the side. It’s very easy to make and one of my favorites. And now you have a meal fit for a dinner. I’d definitely add this to your meal plan this week.
Can you see my Indiana cutting board in the picture ? I’m in love with it! You can get your state here! My cousin gave this to me for my birthday last year, and it makes me happy. Plus, I get a million compliments when I serve something on it. You probably need one too.
What To Look For In The Healthiest Deli Meat
- âCalories:â Eating more calories than you’re able to burn off through physical activity and exercise will lead to weight gain and excess body fat, according to the USDA. If you want to maintain or lose weight, the calorie count of your deli meat is important because you must plan meals that don’t have more calories than you’re able to burn during the day.
- âFat:â When choosing the healthiest deli meat, fat is another consideration. If your diet includes too much fat, particularly saturated fat, you may be at an increased risk for weight gain, type 2 diabetes and cardiovascular disease, per the USDA.
- âProtein:â The body needs protein to build new cellular tissue, restore damaged tissue and prevent tissue breakdown during physical activity, per the National Institutes of Health . All meat products have protein. The amount of protein in lunch meat varies based on the type of meat and how it is prepared.
- âSodium:â Most deli meat is high in sodium. You should not eat more than 2,300 milligrams of sodium per day, per the USDA. Eating a deli sandwich may put you close to this number, depending on how many slices you pile on your bread.
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Turkey Is High In Protein
Turkey meat is high in protein
Turkey is one of the healthiest meats you can eat as it is rich in protein. Protein is essential for maintaining a healthy body, as it contributes to the on-going maintenance and repair of muscle growth and bones. Adding turkey to your diet is a fantastic addition to a healthy balanced diet and lifestyle.
Turkey breast is especially high in protein
Turkey breast meat is naturally high in protein cooked turkey breast meat contains 28g of protein per 100g, which is over ½ of an adults recommended daily allowance!
The average man and woman is advised to eat around 50g of protein a day, so eating turkey meat can really boost your daily intake.
Protein can be found in all sorts of food including fish, eggs, milk, and vegetables, but turkey meat is a particularly good source. You would have to eat about 2 large broccoli heads to get the same amount of protein as in 100g worth of turkey!
What is protein?
Protein is present in all cells and tissues throughout the body and is essential for maintaining a healthy body. Protein is used in all sorts of bodily processes, such as carrying messages to the brain, defending the body from illness and repairing and preserving all of the essential functions that keep us fit and well.
Why is protein so important?
Protein is essential for growth, repair and maintenance of the body. Eaten as part of a balanced diet, some studies suggest it can even help us to feel fuller for longer.
What Is The Healthiest Deli Meat
As for which of these is the healthiest deli meat, your best bet might be to go with lean cuts of turkey, chicken breast, lean ham or roast beef. When you can, choose fresh deli meat over prepackaged lunch meat, as suggested by the Cleveland Clinic.
While pastrami is the lunch meat with the most protein, it’s high in fat, dietary cholesterol and sodium. Salami is the second lunch meat with the most protein, but it also contains the most fat, cholesterol and sodium of all the deli meats.
When choosing deli meat, look for low-sodium options to reduce the negative effects of added salt, per the Cleveland Clinic.
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Are Cold Cuts Healthy Here’s What A Dietitian Has To Say
Deli turkey, ham and roast beef are some of the most commonly eaten cold cuts in the U.S. Adding these sliced deli meats to your sandwich can make for a tasty lunchand they’re convenient, too. But you might be wondering if processed deli meat is healthy or not. We break down the science and what you need to know to shop for healthy cold cuts.
FYI: If you’re pregnant, make sure to heat up your cold cuts before eating to reduce any risk of Listeria.
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Tips For Shopping For Healthy Lunches
While there is convincing evidence that cold cuts can up your risk of heart disease, diabetes and cancer, this doesn’t mean you have to nix them from your diet altogether. They are an easy and convenient way to get protein, iron and vitamin B12. So how often should you eat them? “I would recommend eating cold cuts no more than a couple of times a week” says Largeman-Roth.
Here’s how to healthfully incorporate cold cuts into your diet:
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Contains A Large Amount Of Selenium
Selenium is an essential mineral that we need to remain healthy.
Among other benefits, selenium plays a vital role in DNA production, immune health, reproductive health .
Unfortunately, selenium deficiency is thought to affect approximately 1 billion people around the world .
Whether from meat or plant foods, selenium initially comes from soil and the uptake of the mineral by plants.
That said, soils are not as selenium-rich as they used to be, so most food does not provide as much selenium as it once did .
Importantly, turkey is exceptionally selenium-rich.
An 8 oz serving of turkey provides more than 100% of the RDA for selenium .
A Rich Source Of B Vitamins
Turkey contains the full range of B vitamins in decent amounts, particularly vitamin B3 and B6 .
B vitamins play an essential role in our health, and they are involved in essential processes ranging from energy metabolism to nerve function and hormone production.
Recent research also demonstrates their benefit in several key areas
- B vitamin insufficiency is associated with depression. Various studies demonstrate that B vitamin supplementation helps to reduce symptoms of depression .
- A recent systematic review and meta-analysis suggest that B vitamins play a critical role in the treatment of neurodegenerative diseases. Notably, supplementation with B vitamins improved cognition in several randomized controlled trials .
- Lastly, it is worth noting that large subsections of the population in developed countries are at risk of a deficiency in one or more B vitamins .
An 8 oz serving of light turkey meat provides a substantial amount of B vitamins
- Vitamin B1: 8% DV
- Vitamin B12: 16% DV
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Fast And Easy Turkey Sandwich Recipe
One of my very first jobs was working at a little sandwich shop in Columbus, Indiana. I started working at The Big Cheese on Saturdays when I was fifteen. I think it was a significant start for me and very fitting to be working with food. Food is something that Ive always loved and I learned how to make a great sandwich.
My affinity for sandwich making lives on today. Ive definitely dont make a gourmet sandwich for every lunch, but once in a while Ill get a craving for a really good sandwich and by golly, I sure know how to make one. The Ultimate Turkey Sandwich is the perfect sandwich.I love all the different layers and toppings. That tomato basil cheese from Cabot is one that I get all summer long, and it just goes so well with everything. It adds a lot of flavor, so dont skip it.
How Much Protein Is In Deli Turkey
My love for easy-to-make snacks always has me stacking my sandwiches and salads with turkey breast deli meat for that delicious meaty taste.
For over a decade, the deli turkey has been one of my favorite go-to protein meat sources. I teamed up with a couple of nutritionists to understand just how much protein content is in the even thinly sliced turkey cold cuts.
In this article, Ill share my findings on the broader nutrition facts of the turkey breast deli meat.
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What Is The Healthiest Sandwich You Can Eat
When it comes to choosing the healthiest sandwich or healthiest sandwich meat, there are a few things you should keep in mind. First, consider the type of bread youll be using. Whole grain bread is always a good choice, as its packed with nutrients and fibre. Next, take a look at the sandwich meat youll be using. Lean meats like turkey or chicken are always a good option, as theyre low in fat and calories. Finally, top your sandwich off with some healthy toppings like veggies or avocado for an extra boost of nutrition.
Turkey Is Extremely High In Protein
As mentioned earlier, turkey is the king of all meats when it comes to protein.
Per gram, no other meat offers more
- On average, dark turkey meat has a protein density of 28.6%.
- Lighter turkey meat has a protein density of 29.9%.
Turkey also performs extremely well for protein density per calorie.
For example, the table below compares the protein density of light and dark turkey meat against various other meats
|Type of Meat|
As you can see in the table, light turkey meat is significantly more protein-dense than lean cuts of beef and pork.
Dark turkey meat has a similar protein-density to lean pork.
Although turkey is a more concentrated source of protein, this does not mean that turkey is a better choice than beef or pork
Both those meats are very nutritious too.
Lastly, it is worth remembering that, similar to all animal foods, turkey provides a complete source of protein that is highly digestible and bio-available.
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How Much Protein Is In Cold Cuts
Meat of any kind is one of the richest protein sources you can find, and even thinly sliced cold cuts provide a healthy dose with every serving. Stacking your sandwiches with turkey or ham has plenty of potential benefits, but it’s also important to take a look at the whole nutritional picture.
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In general, a one-ounce serving of cold cuts contains between 3 and 6 grams of protein.
Cold Cuts And Heart Health
Eating high amounts of processed meats can increase the risk of heart disease, cancer and diabetes. This is related to many factors, but one culprit is sodium. Sodium is about 400 percent higher, on average, in processed meats than unprocessed meats.“Too much sodium stiffens our blood vessels and stresses our heart and kidneys,” says Sam Teece, M.P.H., RD, a chef and dietitian at Sam Teece Nutrition Consulting.
The American Heart Association recommends eating no more than 2,300 mg of sodium per day , but we’re taking in much more. Kids in the U.S. eat an average of 3,279 mg of sodium per day, and adults average more than 3,400 mg/day. With cold cuts, the sodium adds up quickly given that just one ounce of deli turkey can have more than 500 mg of sodium. Add 150 mg from a slice of cheese and 140 mg in each slice of bread, and a sandwich may be close to 1,000 mg of sodium, not including any extra sodium-containing condiments like mustard or mayo.
Some cold cuts are also high in saturated fat, which is also linked to an increased risk of cardiovascular disease. But, recent research that found adverse health effects from processed meats pointed more to compounds in the meat like heme iron, L-carnitine or even sodium, than the saturated fat content. Regardless, if you’re trying to keep your heart healthy, consider other sandwich options like tuna, salmon or even hummus, and try to keep your cold cut intake moderate.
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