Image:
Shutterstock 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. 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. The safest deli meats to have during pregnancy include: Image: iStock Here is a list of deli meats that you need to stay away from during pregnancy. Image: Shutterstock Deli meats are usually sold as raw
ingredients, but can also be included in certain foods sold outside. 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. To avoid contracting the listeria bacteria from deli meats:Is It Safe To Eat Deli Meat When You Are
Pregnant?
What Kind Of Deli Meat Is Safe To Eat During Pregnancy?
What Deli Meats To Avoid During Pregnancy?
Foods That Contain Deli Meat
How To Avoid Listeria 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:
- Listeriosis: Listeria causes listeriosis that can lead to meningitis or severe blood infections . It can even pass through 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 (3).
- Effect on blood pressure: Deli meat processing involves the use of salt . 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 (5).
Image: iStock
- Heart problems: Deli meats are a good source of saturated fats that can lead to an increase in the cholesterol levels (7). The excess fat can obstruct the blood flow by constricting the blood vessels, causing heart problems.
- Obesity: They are high in saturated fats and calories and excess consumption can add to your weight. Obese women need to be careful with the consumption of deli meats during pregnancy.
- Preservatives: Nitrates are one of the toxic preservatives usually used during the curing process of deli meats. They are known for their carcinogenic effect.
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.
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 while longing for sweet indicates a girl. Since deli meats are salty, it can be assumed 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.
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 (6).
Limiting the number of deli meats during pregnancy is recommended since it has high sodium and saturated fats. You may also ensure to store and cook the deli meat as per recommended safety standards to avoid food-borne bacterial infections such as listeriosis. You may eat deli meat in any trimester if it is cooked thoroughly. It is better to opt for low-calorie daily meats such as turkey breast or chicken breasts than sausages or hot dogs. Consult your doctor immediately if you feel uneasy or have any side effects after consuming deli meat.
Infographic: Alternatives To Deli Meats
Deli meat makes for a quick ingredient in various dishes and renders a unique flavor. But, it is better to choose their alternatives during pregnancy. We have prepared a list of such ingredients that do not require you to compromise on excellent taste.
Illustration: MomJunction Design Team
References:
MomJunction's articles are written after analyzing the research works of expert authors and institutions. Our references consist of resources established by authorities in their respective fields. You can learn more about the authenticity of the information we present in our editorial policy.
- FOOD SAFETY For Pregnant Women Their Unborn Babies and Children Under Five.
//www.fda.gov/media/83740/download - Prevention.
//www.cdc.gov/listeria/prevention.html - Listeria and Pregnancy.
//www.acog.org/womens-health/faqs/listeria-and-pregnancy - Cantaloupe and Listeria: An Estimated 85% of Cases Are from Deli Meats Not Melons.
//nutritionfacts.org/2011/09/30/cantaloupe-and-listeria-an-estimated-85-of-cases-are-from-deli-meats-not-melons/ - High Blood Pressure During Pregnancy.
//www.marchofdimes.org/complications/high-blood-pressure-during-pregnancy.aspx - Cold Food Storage Chart.
//www.foodsafety.gov/food-safety-charts/cold-food-storage-charts - Saturated Fat.
//www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats
Was this article helpful?
The following two tabs change content below.
- Reviewer
- Author
Shreeja holds a postgraduate degree in Chemistry and diploma in Drug Regulatory Affairs from the University of Mumbai.
Before joining MomJunction, she worked as a research analyst with a leading multinational pharmaceutical company. Her interest in the field of medical research has developed her passion for writing research-based articles. As a writer, she aims at providing informative articles on health...
Celebrity nutrition advisor Dr. Shikha Sharma has founded Dr. Shikha’s Nutrihealth in 1998. Dr. Shikha has done her MBBS from Maulana Azad Medical College and her organization, Dr. Shikha's NutriHealth, has over 50 Ayurveda experts and nutritionists who provide consultation services
to the clients. The Nutrihealth expert team handles weight loss/weight gain, PCOS, thyroid, diabetes, cholesterol, post-pregnancy weight loss and...
View Profile ›