- Is it safe to eat deli meat when you are pregnant?
- What kind of deli meat is safe to eat when pregnant?
- What deli meats to avoid during pregnancy?
- Foods that contain deli meat
- How to eat deli meat to avoid listeria?
- Listeriosis symptoms to look for if you eat deli meat during pregnancy
- The link between listeriosis and deli meat during pregnancy
- Tips to choose healthy deli meat
- Possible side effects of deli meats during pregnancy
- Frequently asked questions
Your hunger pangs and cravings can peak during pregnancy. This means you could end up eating foods that may or may not be suitable for you.
Among them are deli meats, which are cooked and sliced meats used for sandwiches or light feasts. Deli meats are a delicious and nutritious option to control your hunger pangs. But, there are certain concerns regarding their consumption 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 and should be consumed in moderation during pregnancy. Also, be careful when handling these raw meats to avoid spreading the bacteria called listeria, which poses risks 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?
Deli meats can be:
- Whole cut: Full pieces of meat that are cooked, sliced, and flavored with spices.
- Sectioned: Meat chunks removed from the bone and grounded to make a single piece.
- Processed: They are processed like the sectioned deli meats but may contain the meat by-products.
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 satiate your hunger.
- Chicken breast chunks: These make for a healthier, protein-rich addition to your pregnancy diet.
- Grilled pork slices with cheese: They are a good source of protein, calcium, and calories, which make them a healthy choice.
- Reuben: It makes for a delicious and quick meal when served with baked potatoes.
Avoid a few types of deli meats that can be harmful during pregnancy. Read more about it next.
[ Read: Fast Food During Pregnancy ]
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. If you want to have these foods, heat them at 165°F before consumption.
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:
- Chorizo: It is a cured Spanish sausage made from pork and flavored with black pepper, garlic, and smoked paprika. It can be stored in the freezer for five days, in an airtight container.
- Pancetta: The Italian bacon is made from pork belly. It is dry-cured with salt and condiments and aged for three months. It should be stored in the fridge and used within four days after the package is opened.
- Prosciutto: Made from pork legs, it is similar to pancetta. Prosciutto is cured in salt and is aged for nine to 18 months or even three years in cold climates. Store it in the fridge for no more than two days, in an airtight container.
- Ham off the bone: Dry-cured with salt mixture, the pork leg is then smoked and left to air-dry and mature.
- Pepperoni: It is a spicy, cured sausage made from beef or pork or a mixture of both. It is flavored with spices and pepper. It can be stored by wrapping in plastic and can stay fresh for two weeks when refrigerated.
- Mortadella: The sausage is made by combining pork fat, minced pork, peppercorns, pistachios or olives. You can store it in an airtight container and refrigerate for two days.
- Chicken rolls: Made from chicken meat, it is seasoned and baked. Store it in an airtight container for up to two days.
- Salami: The sausage undergoes curing by salting, drying, smoking or fermenting. It is made from beef, pork or veal. It can be stored in the fridge for two days, in an airtight container.
- Chicken breast supreme: It is made from chicken breast fillets that are pressed and then steamed. You can store it for two days when refrigerated.
- Beef pastrami: Pastrami is corned beef, which is coated with spices and smoked to render a unique flavor. It can be stored in the fridge for two days, in an airtight container.
- Turkey breast: This oven-roasted meat is low in fat, which makes it an excellent option for lunch. You can store it in the fridge for two days, in an airtight container.
- Roast beef: The beef is roasted in the oven and then cut into slices. It can be stored up to two days in the fridge, in an airtight container.
While having deli meats, you need to follow some safety precautions reduce the chances of bacterial infections such as listeria.
[ Read: Eating Sausage During Pregnancy ]
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 meat with other meats or fruits and vegetables, because the bacteria can spread.
- Wash your hands after handling and eating deli meat.
- If you have deli meats in a restaurant, then ensure that the food is served steaming hot.
- Do not eat refrigerated food directly. Reheat 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):
Some may develop meningitis and septicaemia, and some may need hospitalization. If you notice these symptoms, stop deli meat consumption and contact your doctor right away.
[ Read: Foods To Avoid During Pregnancy ]
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.
- Salt-free deli meat: Always consider low-sodium options to keep your sodium levels under check (5). It prevents issues such as hypertension during pregnancy.
- Go for nitrite-free ones: Nitrates, being carcinogenic, can lead to health issues (6). 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 meats in an airtight container and throw out the leftover meat if it is more than three days old (7).
Excessive consumption of deli meats may pose some health risks to the mother and the baby.
[ Read: Is It Safe To Eat Ham During Pregnancy? ]
Possible Side Effects Of Deli Meats While Pregnant
Here are some side effects of having deli meats during pregnancy:
- Listeriosis: Listeria causes listeriosis that can lead to meningitis or severe infections of the blood. Listeria can pass into the placenta, leading to miscarriages, preterm labor, stillbirth, or other issues such as blood or brain infection and lifelong issues like seizures, paralysis, and intellectual disability in the infant (8).
- Effect on blood pressure: Deli meat processing involves the use of salt that contains sodium. Intake of excess deli meats can increase the level of sodium in the body, leading to hypertension, which can result in miscarriage or preterm labor (9).
- Heart problems: Deli meats are a good source of saturated fats that can lead to an increase in the cholesterol levels (10). The excess fat can obstruct the blood flow by constricting the blood vessels, causing heart problems.
- Obesity: Deli meats are high in saturated fats and can lead to the excess intake of calories that can add to your weight. Obese women need to be careful with the consumption of deli meats during pregnancy.
- Preservatives: Nitrates are preservatives usually used during the curing process of deli meats. They are known for carcinogenic effect (11).
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 (12).
Keep reading for answers to a few commonly asked questions about deli meat consumption during pregnancy.
Frequently Asked Questions:
1. How hot should deli meat need to be when you consume it?
The recommended temperature is 165°F (74°C). Have steaming hot deli meats to make sure that the meat is free of any bacteria.
2. In which trimester can you safely eat deli meat?
Deli meats can be eaten any time during pregnancy provided they are cooked thoroughly.
3. Does craving deli meat during pregnancy say something about baby gender?
According to old wives tales, a craving for salty and spicy foods indicates a boy and longing for sweet indicates a girl. Since deli meats are salty, it means that you are carrying a baby boy. However, there is no scientific evidence to prove these claims.
4. Is it okay to eat refrigerated, cooked deli meat when pregnant?
Yes, but cooked and refrigerated deli meats must be reheated before consumption to kill any bacteria that the meat is exposed to in the environment.
[ Read: Deer Meat During Pregnancy ]
5. Is it safe to eat packaged deli meat during pregnancy?
Yes. Packaged deli meats are processed meats and can be consumed after heating as recommended. The recommended refrigerator storage temperature for open packaged deli meat is 40°F or below. If stored in the freezer at a temperature of 0°F or below, you can use it for 1 to 2 months (7).
To enjoy deli meats without any side effects during pregnancy, be extremely careful when handling and cooking them. Follow the steps mentioned above and take proper precautions, and you can satisfy your cravings for deli meat without risking your and the baby’s health.
Did you eat deli meats during pregnancy? How was your experience? Share with us in the comment section below.
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