Processed Turkey: Is It Healthy?

It’s so convenient to pick up a package of processed turkey at the grocery store to turn into sandwiches or wraps. While it may be tastier to have fresh turkey, few people have the time to prepare a whole bird, so they choose processed turkey instead. But is this a good practice from a health standpoint? Is processed turkey really healthy?

When most people reach for a package of processed turkey at the grocery store, they believe they’re making a healthy choice – and in some ways they are. Turkey, even processed turkey, is generally low in fat and calories making it a better choice than processed red meat – especially for people who are watching their cholesterol.

With its low fat content, packaged turkey products sounds like a heart-healthy protein option – at least until you look at the sodium content. Most processed meats are loaded with salt, not only to add flavor, but to act as a preservative. Would you believe that a single serving of some processed turkey slices contain as much as 700 mg. of sodium?  And that’s before you add the bread and other sandwich ingredients. Despite their lack of saturated fat, packaged turkey slices can be hard on the heart.

The other problem with processed turkey meat are the preservatives like sodium nitrite it contains. The sodium nitrite found in packaged meats is turned into cancer-causing chemicals in the stomach and is also blamed for triggering migraine headaches in some people. It’s not a chemical you want to get too much of and if you eat a lot of processed meats – chances are you are. A healthier option is to visit a natural food market and look for processed meat that’s uncured and free of sodium nitrite. These are relatively easy to find now; but don’t forget to check the sodium content.

Is there a way to get the health benefits of turkey without having to spend hours cooking and carving it? Some delis have unprocessed turkey breast that they’ll slice for you if you ask. Another option is to buy a small, frozen turkey and cook it in your slow cooker. One small turkey can be the source of sandwich meat for days with enough left over for soups, salads, and to serve as a main course. It’s also more economical than buying processed turkey.

The bottom line? Buying processed turkey may be the most convenient choice, but it isn’t the healthiest. If you eat a lot of turkey, try these lower salt, preservative-free options instead. Also, look for free-range turkey whenever you can, it’s kinder to the turkeys.