It is common to experience those crazy hunger pangs and cravings while pregnant, and you would want to try all sorts of foods, including deli meat. However, having deli meat during pregnancy may not be appropriate for some women. This cooked and sliced meat is prepared for light meals or sandwiches. There are three types of deli meats-first is the whole cut type, which is first cooked and then sliced. The second is the sectioned meat, restructured from pieces or chunks and put together to form one piece. And the third type is processed meat, which could be similar to the sectioned one but includes meat by-products. Deli meat could be a nutritious yet delicious option to control hunger pangs. But is it safe for pregnant women? Read this post to know more about the safety and precautionary measures before consuming deli meat during pregnancy.
Is It Safe To Eat Deli Meat When You Are Pregnant?
Deli meat is safe to eat as long as it is properly stored and thoroughly cooked (heated at 165°F) (1). Heating at such high temperatures ensures complete killing of the bacteria. However, deli meats are high in saturated fats as well as sodium and should be consumed in moderation during pregnancy. Also, be careful while handling raw meats so as to prevent them from getting contaminated by parasites and bacterias such as listeria, toxoplasma, and salmonella, which can pose as a risk during pregnancy (2). Deli meats are usually processed meats that get exposed to the environment and the bacteria during packaging. The following section lists the deli meats you can safely consume during pregnancy.
What Kind Of Deli Meat Is Safe To Eat During Pregnancy?
The safest deli meats to have during pregnancy include:
Turkey breast: It is low in calories and high in protein content. It helps lower blood sugar and cholesterol.
Deli sliced ham: It is rich in proteins and calories. A ham sandwich with lettuce and cucumber makes a good option to satisfy your hunger. Image: iStock
Chicken breast: It is one of the healthiest protein options to consume during pregnancy. Grilled pork slices: They are a good source of protein, calcium, and energy, with high satiety value making it suitable for preganancy.
What Deli Meats To Avoid During Pregnancy?
Here is a list of deli meats that you need to stay away from during pregnancy.
Deli meats that are cured with high salt and nitrates should be avoided. Excessive salt can lead to hypertension and edema, whereas nitrates are carcinogenic and can have adverse effects. If you still want to have them, make sure to eat in moderation.
Avoid deli meat products such as hot dogs, roasted beef, bologna, and sausages as there is ambiguity about the storage and cooking method of these meats also they are high in sodium. If you want to have these foods, make sure to heat them at 165°F at least before consumption. Image: Shutterstock
Deli meats are usually sold as raw ingredients, but can also be included in certain foods sold outside.
Foods That Contain Deli Meat
Here is the list of foods that contains deli meat: While having deli meats, you need to follow some safety precautions reduce the chances of bacterial infections such as listeria.
How To Avoid Listeria From Deli Meats?
To avoid contracting the listeria bacteria from deli meats:
Heat the deli meats over a stove until they are steamed, or cook in a microwave at a high temperature (165°F) to kill the bacteria.
Do not keep the deli meat with other meats or fruits and vegetables, because the bacteria can spread.
Wash your hands after handling and eating deli meat. Image: iStock
If you have deli meats in a restaurant, then ensure that the food is served steaming hot.
Do not eat refrigerated food directly. Heat it before consumption.
If you get infected by listeriosis, you may start showing specific symptoms.
Listeriosis Symptoms To Look For If You Eat Deli Meat In Pregnancy
Listeria bacteria can stay alive even in cold temperatures. Animals fed on contaminated food become the carriers of these bacteria and pregnant women, who usually have low immunity levels, are more susceptible to listeriosis. The risk of catching this infection is the highest during the third trimester. Some of the symptoms of listeriosis include (3):
Headaches Image: Shutterstock Fever Vomiting Nausea Diarrhea
In extreme cases one can develop meningitis and septicaemia, also some may need hospitalization. If you notice these symptoms, stop deli meat consumption and contact your doctor right away.
Relation Between Listeriosis And Deli Meat During Pregnancy
The listeria outbreak in the year 1998 was linked to deli meats. The FDA’s risk assessment for Listeria has found that 85% of the cases are due to the consumption of deli meat, which put them under the very high-risk food category (4). However, the FDA has guidelines for safe use of meats to reduce the chance of infection and make deli meats safe to eat during pregnancy. It is also necessary for you to take some measures while choosing the deli meats. We tell you about it next.
Tips To Choose Healthy Deli Meats
Here are a few simple tips to help you choose the right kind of deli meats:
Fresh is best. Have freshly cooked sliced meat without any preservatives or add-ins.
Lean meats such as ham, turkey, chicken, lean beef roast. They are low in calories and good sources of low fat.
Organic deli meats. Meat sourced from animals that are grass-fed and not injected with any growth hormones or antibiotics is the best option during pregnancy.
Low salt deli meat: Always consider low-sodium options to keep your sodium levels under check (5). It prevents issues such as hypertension and water retention during pregnancy.
Go for nitrite-free ones: Nitrates, being carcinogenic, can lead to health issues. They are added to meats to give them a red and fresh look. If you are taking the packaged deli meat that contains nitrites or nitrates, be sure to limit the quantity.
Store meats for not more than three days: This helps to prevent any risk of food poisoning. Make sure to keep the meat in an airtight container and discard the leftover meat if it is more than three days old (6).
Excessive consumption of deli meats may pose some health risks to the mother and the baby.
Possible Side Effects Of Deli Meats While Pregnant
Here are some side effects of having deli meats during pregnancy: If you are planning to have cold cuts, then avoid deli meats during pregnancy to keep the calories in check. Also, heat the cold cuts to the recommended temperature before consumption (2). Keep reading for answers to a few commonly asked questions about deli meat consumption during pregnancy.
