Deli Meat

Last weekend, I had the pleasure of being a bridesmaid in a friend’s wedding. She is from Chicago, her husband is from Chicago, and pretty much everyone who attended the wedding was from Chicago, with the exception of a few people. Her family and friends are great, and many of them read my blog. In fact, if I were making money each time I got a new blog reader, I’d have to pay her family commission!

The brother of the bride asked if I would do a blog on deli meat. However, he made it very clear that if I had nothing nice to say about deli meat, he’d like me to “cancel the blog” because he’s clearly not willing to remove it from his diet. Well, Colin, you’ll be happy to know that not all deli meat is bad and I actually think it can be a great way to easily fit some protein into your diet!

The biggest things to look out for in terms of deli meat are highly processed meats and those containing nitrates. Some of the most highly processed meats include bologna, ham or roast beef. Basically, these are meats that are seasoned with things like sugar, spices, sodium, and other MSG-containing flavors, and then formed into a symmetrical shape and packaged up for a long shelf life. Anything that is perfectly shaped is definitely processed. One statistic I read said that 15% of the meat produced in the US is used to make over 200 varieties of processed meats. A long list of ingredients on a package of deli meat should be a red flag. Things like turkey and chicken are sometimes formed from pieces of meat that are bonded together and then sliced thinly. It is possible that they can also be highly processed and contain additives and preservatives.

Nitrates are used to prevent the growth of harmful bacteria on deli meat. In addition, they act as a color fixative for cured meats. However, nitrates can also combine with something in the stomach to form compounds that are associated with cancer. Nitrates have been linked to cancer of the oral cavity, bladder, esophagus, stomach and brain.

One nitrate-free deli meat brand that many people like is Applegate Farms. Their meats are sold at Whole Foods and do not contain preservatives or other chemicals. Hormel Natural Choice can be found at most grocery stores and also claims to have no added preservatives or nitrates. However, it still can have other flavorings added to the meats so make sure you read the labels carefully. Boar’s Head deli meat has some types that are nitrate-free – most of their ham contains nitrates but some chicken and turkey does not.

It’s difficult to know which sliced deli meats contain nitrates and other harmful chemicals, and which are more pure. I recommend buying organic whenever possible to ensure that the meats are made from 100% actual animal meat, not parts and pieces of the animal that are molded together and sliced to look like chicken breast. If the animals are grass-fed, that is even better. I would also try to read ingredient lists if you are buying pre-packaged meat. Just make sure you understand what each ingredient is and making a conscious decision to eat those things. Also, don’t be afraid to ask questions at the deli counter. They can show you ingredient lists if they’re not displayed, and you can use that information to make the best choice about what you buy.

Some people will avoid deli meat altogether, but that isn’t really realistic for most of us. While eating a perfectly clean diet is ideal, it can sometimes prevent us from getting the protein and other nutrients we need each day. So, my advice is to just do the best you can, and if you do have a choice of meats, choose the ones that are the least likely to be processed and contain chemicals and additives. I wouldn't go out and buy bologna on a regular basis for your kids - things like that are easy to work around and there are plenty of healthier alternatives.

Of course, another great option is to make your own sliced meat by cooking chicken breasts or a ham, and then slicing it and using it in your sandwiches. This is not realistic to do every week, but once in a while it is good to incorporate the more real meat into your diet. Plus, it tastes so much better this way!

The Many Names for MSG

Yesterday, I talked about MSG: what it is, what types of foods it’s found in, and what it does inside the body. It’s something we want to keep out of our diet as much as possible, but in order to do that we need to know what to look for on food labels.

Some labels will shamelessly say “monosodium glutamate”. Fine – those ones are easy to pick out. You’ll find this on things like Doritos, Cheetos, and many soy sauces. However, MSG can be very slightly chemically altered, which then allows food manufacturers to call it something else on the label. And these forms of MSG still contain glutamic acid and carry the same health risks, so we need to look out for them.

Remember, MSG affects us all in different ways – some may react immediately to it and for others, it may take years of MSG ingestion before they start noticing symptoms. People especially sensitive to MSG include children with autism; people with allergies; those with an unhealthy liver; someone with a CoQ10 deficiency; people who suffer from epilepsy, fibromyalgia, hypoglycemia, or Parkinson’s disease; someone with a magnesium deficiency or a B-vitamin deficiency; and people with Type I diabetes.

Alternative names for MSG:

Autolyzed plant protein

Calcium caseinate

Gelatin

Glutamate

Glutamic acid

Hydrolyzed plant protein

Hydrolyzed vegetable protein

Monopotassium glutamate

Sodium caseinate

Textured protein

Yeast extract

Vegetable protein extract

Some alternative names substances that contain varying amounts of MSG are listed below. These may be okay in small amounts depending on how sensitive one is, but often a food item contains three or more of these ingredients, which is something to watch for.

Barley malt

Bouillon

Brown rice syrup

Citric acid

Malt extract or flavoring

Modified food starch

Natural flavors or flavorings (this one is very common)

Natural meat flavorings (beef, pork, etc.)

Natural seasonings

Rice syrup

Soy extract or sauce

Soy protein isolate

Ultra-pasteurized

Some of these ingredients are fairly common, which is disappointing. Yet another reason to focus on fresh, whole foods! Just read labels carefully, though, and if you or one of your kids has some type of strange reaction after eating something, be aware that it could be from the MSG. To see a more complete list of foods containing MSG, go here.

What about soy sauce?

One PWN reader e-mailed me yesterday to ask if Kikkoman Soy Sauce contains MSG. The answer is yes, unfortunately. Soy sauce is one of the biggest offenders! We use Ohsawa organic Nama Shoyu at our house. It’s an unpasteurized soy sauce, and it’s only ingredients are organically grown whole soybeans, mountain spring water, organically grown whole wheat, and sea salt. Pretty safe, and it tastes just as good as regular soy sauce to me! You can find this product at most natural food stores. We often bring sushi or Japanese food home and eat it with this soy sauce, to avoid having to use the restaurant types that typically are high in MSG.

MSG

This past weekend, a friend asked me if I would do a blog about MSG. The request came in the form of a text message:

“Any chance you could do a blog on msg? I didn’t know Doritos and ranch dressing have msg!”

Oh yes, they do. And yes, I will do a blog on it.

MSG, or monosodium glutamate, is a food additive used in things such as salad dressings, condiments, soups, frozen meals, salty snacks, bouillon cubes, meats, cafeteria food, and many restaurant foods (including fast food). Basically, it is a flavor enhancer. Until the 1960s, MSG was prepared using wheat gluten. Now, however, it is produced by fermentation of starch, sugar beets, sugar cane, or molasses (Wikipedia.org).

And just for the record, the FDA says that MSG is safe for people when “eaten at customary levels.” Do you guys know anyone who eats more than “customary levels” of processed foods? Most of America does! Processed foods are found at every fast food chain, grocery store and gas station, and at many restaurants. They have become a staple in our diet.

Some infant foods and formulas even contain a form of MSG, which is just awful. MSG is toxic to the nervous system and a since a baby’s brain is not fully developed yet, these toxins have easy access. Some formulas sold in the US that contain aspartic acid or MSG include Nestlé Carnation Good Start and Enfamil Nutramigen Hypoallergenic Formula (westonaprice.org).

MSG is an excitotoxin. Excitotoxins overstimulate brain cells, eventually killing them. MSG can also damage the appetite regulation part of the brain, which leads to overeating and eventually weight gain and obesity. This is why when we have a bag of chips in front of us, we sometimes feel like we could eat the entire bag! Another negative side effect of MSG is inflammation inside the body. Inflammation is a precursor to many diseases, including diabetes, cancer, arthritis and heart disease.

Many people are extremely sensitive to this food additive without even knowing it. Some people who eat MSG just feel an overall sense of bloating, stomach pain, headaches, or discomfort. It can cause allergies or asthma to flare up, and make people feel extremely uncomfortable after eating. Have you ever eaten a big meal at a Chinese restaurant and felt sort of sick when leaving? Although you may have chalked it up to eating too much, it could be a result of the MSG you just loaded into your system.

So, what’s the best way to avoid MSG? As usual, avoid processed foods! Tomorrow I will provide a list of alternative names for MSG. I recommend you take this list and go through your kitchen and just get an idea of what foods you consume contain MSG. My goal is for everyone to become more aware of MSG, not to totally eliminate it from their diet. By increasing your awareness, you can determine whether or not you experience any type of reaction when eating foods containing MSG. And if you do, you may want to consider reducing or eliminating it slowly. And of course I recommend extra caution when feeding your kids foods that contain MSG. Remember, their little brains and bodies are still developing, and it’s extremely important to put the best foods possible inside of them.

Check back tomorrow for a list of alternative names for MSG!