The Myth of the Healthy Turkey Sandwich

 

 

 

Ok, full disclosure. A turkey sandwich can indeed be a healthy choice. It all depends on what it is constructed from. And there are limitless ways to turn it into something a good deal less than healthy.

Nearly half of Americans report eating at least one sandwich every day. Most commonly these are made with highly processed deli meats. Most people are aware of the health drawbacks of deli meats, but many do not think of turkey as a highly processed food. So lets take a look at what you need to qualify as highly processed.

The term “processed meats” specifically refers to any meat, pork, poultry or other animal protein that has been altered through a process like salting, curing, preserving, fermentation, or other method to improve flavor, extend shelf-life, and slow or prevent harmful bacteria from multiplying. The turkey sandwich meat that you buy in the deli or cold cut section of your supermarket certainly qualifies. Just taste it. No one would confuse the taste or "mouth feel" of turkey sandwich meat with that of a turkey that you cook yourself and slice up. The lunchmeat turkey is generously dosed with nitrates, a sodium filled saline solution and other additives that give it a "pasty" feel and salty taste compared with real unprocessed turkey meat. Even lunchmeat labeled "no added nitrates" or "nitrate free" are not nitrate free.

So the first thing to consider is the turkey you are using in your turkey sandwich. But that is only the beginning. The bread you use, the condiments you choose and the additional ingredients you add all play a large part in determining the nutritional value of your turkey sandwich.

Lets start with your bread. The starch in white bread breaks down almost as quickly as a simple sugar, reports the Harvard School of Public Health. Then there is the sugar and salt that most white flour baked goods are loaded with. Whole grains metabolize or break down so they can be absorbed in the intestines more slowly than refined white breads. Whole grains also contain more nutrients. If you choose white enriched bread, you get added vitamins and minerals and carbohydrates for energy but you can do much better.

Adding some cheese? Cheese is good food, but it adds a lot of fat, more sodium and a lot of calories for the protein, vitamins and minerals it delivers. 

And then there are the condiments. Mayo seems a natural partner for turkey, but choose carefully. Pick the spread that contains the most unsaturated fats rather than one high in saturated fats. (Mayo made with olive oil for example.) Saturated fats can increase your cholesterol levels and increase your risk of atherosclerosis. Also, a serving is 1 tablespoon. Mustard is also a good deal. Or try cranberry sauce. It was good at dinner so why not on your sandwich?

Now for the good news. You can pile on tomatoes, onions, lettuce and just about any other vegetable you like for a mineral boost at almost no caloric cost. But go easy on the pickles and chips. They are loaded with sodium.

So there really is a healthy turkey sandwich. But its not one you make on white bread slathered with mayo and cheese and made with processed turkey lunchmeat. Instead, try it on a rye or whole wheat bread with a slice of Jack cheese instead of Cheddar and cranberry sauce and red lettuce. You get the idea.