From our blog, we always recommend introducing all kinds of healthy foods into the diet: fruits, vegetables, whole grains, etc. But one of the foods that we know is the most practical for you to turn to is turkey as a meat derivative or sausage, a source of protein that does not have to be cooked, and that usually pleases all people who follow omnivorous diets, of course. In this article, we will explain how to choose a good cold cut or turkey sausage and avoid catching it by the hare.
The turkey breast is lean or white meat has less fat than usual, so it will always be a more advisable alternative to other meat or processed meats with more fat as fuels, chorizo, chopped, mortadella, etc. But right now there are very poor quality turkey sausages on the market and we want to teach you how to recognize the best option by following these 5 tips:
1- Read the list of ingredients
To detect if the composition of a food is healthy or not, just look at the list of ingredients and it is not necessary to go to the food composition table. If you go to the market, you can ask the clerk to provide you with the label or read this list of ingredients. Remember that the ingredients that appear in this list are placed from the most present in the product to the least present. Thus, if the first ingredient is “turkey”, it means that it is the most present ingredient.
2- Be suspicious of marketing
Perhaps the most trustworthy turkey cold cuts or sausage container is in soft colors and austere design, which inspires a “natural” product. This packaging may also highlight features such as “low fat”, “gluten-free”, “lactose-free” or even “natural”. These types of attributes do not make the sausage a healthier product. If it does not have gluten, it is a suitable product for a person with celiac disease, and the same will happen with lactose, but none of these characteristics will make it a healthier process.
These attributes do not assure us that the turkey is of quality if later among its ingredients we find additives, starches, sugars, salt, etc.
In some supermarkets, there is a wide variety of turkey cold cuts or deli meats with names like turkey mortadella, turkey fuet, turkey ham, turkey chopped, and even truffle-flavored turkey with pistachios. They may contain turkey and may have a container that inspires us that they are healthy, but they will not be. In fact, among these names, you will surely find the lists of less healthy ingredients. You have to assess the product set to assess its quality.
3- Look at the amount of turkey that the food has
You have to check the percentage of turkey that the product has. Ideally, those containing around 80-90% or more meat so that the alternative you choose are healthier than other options. This will make the rest of the ingredients present a minority and that the quality of the processing will be higher.
It is important to clarify that it is not the same reading on the label of the product “turkey cold cuts” that “turkey breast”. The first is of poorer quality because it contains less protein since they add starch (flour, starch …) that can be present in up to 10%. These substances retain more water and increase the weight so that the product is more economical.
4- Be careful with the amount of salt
It is very important that you also look at the salt provided by the product, and for those who suffer from problems of hypertension or fluid retention, opt for those with a reduced content of salt. In this sense, remember that the World Health Organization recommends not to exceed 5g of salt daily.
5-Not only turkey does man live
Turkey is processed food and the ideal is to avoid not abusing this or other sausages and consume it only once in a while. Also, by varying the protein source and resorting to other sources such as eggs, canned tuna or sardines, vegetable purees such as hummus or nuts, you will make your diet more varied and balanced.