You might want to toss that package of sliced turkey sitting in your fridge right now: New research shows a link between processed meat consumption and premature death, according to a study published in BMC Medicine.
The European Prospective Investigation into Cancer and Nutrition (EPIC) study looked at health effects of eating processed meat on more than half a million men and women in 10 countries. Researchers collected data on people ages 35 to 69 who didn’t have cancer or a history of heart attack or stroke and followed them over the course of at least a decade. At the end of the study, about 26,000 men and women had died. The researchers found a link between processed meat consumption and increased chance of early death, especially from cardiovascular disease and cancer. They estimate around 3 percent of premature deaths could be prevented annually by limiting processed meat intake to less than 20 grams per day on average—that’s equivalent to a piece of sausage about the size of a matchbook cover, one slice of bacon, or a little less than a slice of lunchmeat.
So, what is “processed meat” exactly? “Typically, it means anything more manipulated than cut or ground,” says dietician Lisa Cashman, RD. “This includes most lunchmeats found in deli counters, anything with a casing or in sausage form, and, of course, anything smoked or cured like bacon.”
Don’t panic—not all of your sandwich filling choices are off the table. Cashman recommends these alternatives for lunchmeat addicts:
White-meat chicken
According to the study, poultry like chicken and duck won’t up your odds of cancer or cardiovascular disease. Slice white-meat chicken for your sandwich instead of buying it pre-packaged (those meats may still have added chemicals). If you can’t live without a grab-and-go option, Cashman recommends Applegate Farms, which offers hormone- and nitrate-free products.
Fresh-roasted turkey breast
Buy a turkey breast and roast it at home as a cost-effective option to processed meats. You can also look for fresh-roasted turkey at the deli. It should look similar to the turkey breast you’d have on Thanksgiving and will usually be labeled “cooked in-house.” If it looks more like thin, sliced bologna than what you had last November, it’s likely been manipulated. When in doubt, Cashman suggests asking a deli manager, who should be able to give you the details.
Egg salad
Use extra whites and fewer yolks for a slimmed-down version, and don’t go overboard with mayonnaise. Opt for Smart Beat lite mayo, which is lower in calories, saturated fat, and cholesterol. Then load your sandwich or wrap with veggies for added nutrition.
Meat-free options
While you should scale back on processed meats, be careful not to skimp on protein. While they may not all be as sandwich-friendly, foods like lentils, beans, nuts, nut butters and soy or tofu will help you up your intake.
More From Women’s Health:
6 Reasons to Eat Less Meat
Read It and Eat It
Go-To Roasted Chicken
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