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Is ham or turkey meat healthier?
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It is important to look at the percentage of meat in the product, as well as its amount of sugar and the length of the ingredient list
If we think of processed foods, products such as pre-cooked pizzas, French fries or soft drinks come to mind quickly. But, when we leave the spectrum of what is called ‘junk food’, we still find a lot of processed foods even though we don’t think they are at first.
One of these examples is cold cuts, a product that ‘we take for granted’ and that, of course, is processed. Within these we find the typical York ham and also the turkey slices. Are they, then, a healthy food? To begin with, it is important to know what these foods are made of. York ham, which by regulation is called cooked ham, comments Laura I. Arranz, doctor in nutrition, pharmacist and dietician-nutritionist, which is a meat derivative of the hind leg of the pig subjected to heat pasteurization treatment.
Within the cooked ham, explains the professional, two products are distinguished: the cooked shoulder, “which is the same as the cooked ham but from the front leg of the pig” and the cold cuts of cooked ham, thus named “when the product is made with a mixture of pork with starches (starches)”.
Is turkey healthier?
If we talk about cold turkey meat, explains dietitian-nutritionist María Eugenia Fernández (@ m.eugenianutri) that we are again faced with a processed meat product in which, this time, the base is turkey meat, «a type of white meat with a high protein content and low in fat.
When choosing the healthiest option, Laura I. Arranz’s main recommendation is to look at the label that is denominated as ham or turkey and not ‘cold meat of …’, because in this case it will be a more processed product, less protein and with more carbohydrates. Also, he urges you to choose the one with the shortest ingredient list possible. “Normally they have some additive to facilitate conservation, but the less the better”, he warns. For her part, María Eugenia Fernández recommends that the amount of sugar in the product be low (less than 1,5%) and that the percentage of meat contained in the product be between 80-90%.
In general, Laura I. Arranz comments that we should not frequently consume this type of product, «to not taking the space out of other fresh protein products like the egg or little processed like the cheese ». Likewise, if we talk about choosing between its ‘normal’ version or the version with ‘dressing’ (such as fine herbs), María Eugenia Fernández’s recommendation is “to add the flavor ourselves and buy the product as less processed as possible” , as he comments that dressings often imply lower quality products and a good list of additives. Arranz adds that in the specific case of ‘braised’ cold cuts, often the only thing they incorporate are additives “of the flavor type” and the product is not even braised.
York or Serrano ham
To finish, both professionals discuss whether it is a better option to opt for a type of raw sausage, such as these analyzed here, or a cured sausage, such as Serrano ham or loin. Fernández says that both options have pros and cons. “With cured sausages we make sure that the raw material is meat, but they are higher in sodium. Crudes, on the other hand, have a lot of additives. For his part, Arranz points out that “they are similar options”; Serrano ham and loin can be quite lean if we don’t eat the fat, “but they may have a little more salt and there are no low-salt options, as there are among cooked products.” As a closing point, it is very important to take into account what portion is taken, and that it should be between 30 and 50 grams. “It is also good to combine them with other foods, especially vegetables, such as tomato or avocado,” he concludes.