While cured meats often get a bad rap, some varieties can be a part of a healthy diet when consumed in moderation. The key is to choose lean options, watch your sodium intake, and opt for those with minimal additives. With that, here’s a list of 10 healthier cured meats you can add to your sandwich.
10. Pastrami
Since Pastrami is a lean meat, it’s a good source of protein that will be crucial in repairing muscles. You can also find other vital nutrients such as iron B, vitamins, and zinc. However, you must eat Pastrami in moderation since the meat has a high sodium content.
9. Biltong
Another healthy lean cured meat variety is Biltong which is usually made out of beef. The process of creating it involves marinating the meat in vinegar and spices before air-drying. Through this process, it retains the nutrients and vitamins. A lean cut of Biltong is a great source of iron and vitamin B12, which aids muscle building.
8. Turkey Breast
If you’re looking for a widely available lean meat option, then Turkey Breast is a good choice. Turkey breast is low in fat and calories while being a good source of protein and essential nutrients like selenium and niacin. Choosing “uncured” and “lower sodium” varieties makes it a healthier choice.
7. Lean Cured Ham
Lean cuts of ham are naturally cured and lowered in fat, making them a great meal addition. Lean-cured ham is a good source of protein and contains selenium and other beneficial nutrients. Opting for lower sodium and nitrate-free varieties is recommended.
6. Jamon Iberico
This premium cured Spanish ham comes from Black Iberian pigs that are often fed an acorn-based diet. Jamon Iberico is rich in protein and healthy unsaturated fats, including oleic acid. It also contains antioxidants like Vitamin E and various minerals.
5. Prosciutto
Looking for a meat to fill your sandwich? Check out Prosciutto. It is an Italian dry ham that is typically served uncooked. It is a good source of protein and contains some healthy monounsaturated fats, particularly oleic acid, which is considered heart-friendly. Aside from those, prosciutto also provides various vitamins and minerals to keep your body going.
4. Bresaola
Bresaola is an Italian cured meat made from air-dried, salted beef, typically the lean eye of round. Bresaola stands out for its low-fat content, usually around 2%, while being high in protein. It is also a good source of iron and B vitamins.
3. Lomo Embuchado
Craving for a meaty sandwich? It’s a good thing that Lomo Embuchado is here. This Spanish-cured meat is made from pork loin that is seasoned, often with paprika and other spices. Lomo Embuchado is a lean cut of pork, high in protein, and contains B vitamins. It is generally lower in fat compared to other pork products available in the market.
2. Deli-sliced Chicken Breast
Deli-sliced chicken breast offers a convenient and lean protein source for sandwiches, salads, or snacks. Chicken breast is naturally low in fat and high in protein. Choosing “uncured” varieties helps you avoid synthetic nitrates and nitrites. Opting for “lower sodium” versions helps manage your salt intake.
1. Culatello
Another Italian cured meat to check out is Culatello. It is made from the leanest part of the pork thigh. The cured meat, like any other is high in protein and lower in fat than some other bagged cured meats. Culatello contains minerals like iron, phosphorus, and potassium, as well as some B vitamins. However, it can be high in sodium, so moderation is advised.