Is Deli Meat an Ultra-Processed Food (UPF)?

According to a 2025 study published in The Lancet, ultra-processed foods are associated with a higher risk of cardiovascular disease. This growing body of evidence has many wondering: Is deli meat an ultra-processed food (UPF), and what does that mean for their health?

Quick Summary

Deli meat is typically an ultra-processed food due to extensive industrial processing, including the addition of preservatives, artificial flavors, and high levels of sodium. Freshly sliced meat from the deli counter may be less processed than pre-packaged varieties, but both usually contain additives that place them in the UPF category.

Key Points

• Extensive Processing: Most deli meat is an ultra-processed food (UPF), heavily altered with industrial processes to extend shelf life and enhance flavor.

• Additive-Rich Ingredients: Common UPF ingredients in deli meat include synthetic preservatives like nitrates/nitrites, high sodium, flavor enhancers, and various stabilizers.

• Not All Equal, But Still Processed: Both pre-packaged and deli-counter sliced meats are processed, with the former often having more additives, but the latter is not truly 'unprocessed' either.

• Health Concerns: Regular consumption of UPF deli meat is linked to increased risks of colorectal cancer, cardiovascular disease, and obesity due to its high sodium, fat, and additive content.

• Read the Label: The key to identifying UPF deli meat is to check the ingredient list for chemical additives, long lists, and high sodium levels.

• Choose Healthier Alternatives: For healthier options, consider homemade roasted meats, fresh poultry or fish, or plant-based proteins to avoid UPF additives.

Defining Ultra-Processed Foods

Understanding whether deli meat qualifies as a UPF requires a clear definition of what that entails. The NOVA classification system categorizes foods based on their degree of processing. Unprocessed or minimally processed foods are natural or have been slightly altered without adding substances like oil, sugar, or salt. Processed foods are made with a few added culinary ingredients. Finally, ultra-processed foods are industrial formulations made with numerous additives, chemicals, and ingredients not typically used in home cooking. Deli meats, with their long shelf-life and complex ingredient lists, fit squarely into the ultra-processed category for the most part.

The Industrial Process Behind Deli Meat

Commercially produced deli meat, especially the pre-packaged variety, undergoes a significant amount of industrial processing. The goal of this processing is to extend shelf life, enhance flavor, and maintain texture and color. This process involves more than just cooking and slicing; it includes the use of numerous additives.

• Preservatives: Nitrates and nitrites (E250, E251) are common additives used to preserve color and prevent bacterial growth, particularly Clostridium botulinum. While often derived from natural sources in 'uncured' varieties (like celery powder), the final effect is the same.
• Flavor Enhancers: Ingredients like monosodium glutamate (MSG) and various flavorings are added to intensify taste, making the product more palatable.
• Stabilizers and Emulsifiers: These are used to improve the product's texture and mouthfeel, ensuring a consistent product every time.
• Fillers: Some products may contain cheaper ingredients or fillers to lower production costs, such as mechanically separated meat, modified starches, or soy protein.
• High Sodium and Added Sugars: Deli meats are famously high in sodium, which serves as both a preservative and a flavor enhancer. Added sugars, like high-fructose corn syrup, can also be used, particularly in 'honey-roasted' versions.

Comparing Deli Counter vs. Pre-Packaged Deli Meat

There's a common misconception that freshly sliced deli meat is a healthier, less-processed option. While it's true that some deli counter meats may have fewer additives or less sodium than their pre-packaged counterparts, they are still considered processed. The curing, salting, and preserving methods used mean that even fresh-sliced meat is not a minimally processed food. The difference is often a matter of degree, not category. To know for sure, you still need to check the ingredients list, or ask for the nutrition information.

Feature	Pre-packaged Deli Meat (Common UPF)	Deli Counter Meat (Processed, Often UPF)	Minimally Processed Meat (e.g., Homemade)
Processing Level	Ultra-processed, extensive industrial formulation.	Processed; still uses curing/salting, but often fewer additives.	Basic preparation like roasting, cooking, or freezing.
Ingredient List	Long list of complex additives, stabilizers, and preservatives.	Shorter list, but likely includes preservatives and sodium.	Simple, recognizable ingredients: meat, salt, pepper, herbs.
Nitrates/Nitrites	Often contains synthetic nitrates/nitrites for preservation.	May use 'natural' sources like celery powder, but nitrates are still present.	None.
Sodium Content	Very high, used for flavor and preservation.	High, used for flavor and preservation.	Controlled by the cook, typically much lower.
Shelf Life	Very long due to preservatives and processing.	Longer than fresh meat, shorter than pre-packaged.	A few days in the refrigerator, like any cooked food.

The Health Implications of Ultra-Processed Deli Meat

The classification of deli meat as an UPF is important because of its associated health risks. A consistent body of research has linked high consumption of ultra-processed foods to various negative health outcomes.

• Increased Cancer Risk: The International Agency for Research on Cancer (IARC) has classified processed meat as a Group 1 carcinogen, with strong evidence linking it to colorectal cancer. The formation of nitrosamines from nitrates and nitrites during cooking and digestion is a key concern.
• Heart Disease: High sodium content and saturated fats in many deli meats contribute to elevated blood pressure and cholesterol levels, increasing the risk of heart disease and stroke.
• Obesity and Weight Gain: Studies have shown a correlation between high UPF intake and obesity, partly due to their high palatability and low satiety, which encourages overconsumption.
• Gut Health: The additives and lack of fiber in UPFs can disrupt the balance of gut microbiota, leading to inflammation and other issues.

Making Healthier Choices

Opting for a less processed diet can significantly reduce your exposure to the additives and high levels of sodium found in deli meats. Alternatives include preparing your own protein at home, choosing minimally processed alternatives, and incorporating plant-based options. For those who still want a convenient option, reading the ingredient list is crucial. Look for products with the shortest, most recognizable list of ingredients and prioritize low-sodium options.

Conclusion

In conclusion, most commercial deli meat, especially the pre-packaged kind, should be classified as an ultra-processed food (UPF). Its extensive industrial processing, coupled with a complex list of additives like nitrates, high sodium, and flavor enhancers, clearly places it in this category. While freshly sliced meat from the deli may be slightly better, it is still processed and contains similar compounds. The health implications associated with regular UPF consumption, including increased risks of cancer, heart disease, and obesity, underscore the importance of understanding what you are consuming. Making informed choices, such as opting for homemade alternatives or minimally processed options, is the best strategy for those aiming to reduce their UPF intake.

References

The Lancet. (2025). Are cold cuts healthy? Here's what a dietitian has to say. EatingWell. https://www.thelancet.com/journals/lanam/article/PIIS2667-193X(24)00186-8/fulltext

Frequently Asked Questions

Is all deli meat considered ultra-processed?

Most commercially available deli meat is considered ultra-processed, particularly pre-packaged varieties. While deli-counter meat may be less processed than pre-packaged options, it still typically undergoes curing or salting processes that classify it as processed, and often contains additives that make it ultra-processed.

What is the difference between processed and ultra-processed deli meat?

Processed food involves basic alteration, like salting or curing, and may have a few added ingredients. Ultra-processed food, however, involves extensive industrial processing and contains many additives, such as synthetic preservatives, flavor enhancers, and fillers, not typically used in home cooking.

What are nitrates and nitrites, and why are they in deli meat?

Nitrates and nitrites are chemicals used as preservatives to extend shelf life, prevent bacterial growth, and maintain a pink color in cured meats. Some studies have linked these additives to an increased risk of cancer, especially when consumed in processed meats.

How can I identify if my deli meat is a UPF?

To identify a UPF, look for a long list of ingredients on the nutrition label. The presence of unfamiliar chemical names, preservatives (like E250/E251), added sugars, flavorings, and high sodium levels are strong indicators that a product is ultra-processed.

Does 'uncured' or 'nitrate-free' deli meat mean it's not a UPF?

Not necessarily. 'Uncured' meats often use natural sources of nitrates, like celery powder, which still convert to nitrites and nitrates in the body. The label simply indicates synthetic preservatives were not used, but the overall processing level can still be extensive, classifying it as a UPF.

What are healthier alternatives to deli meat?

Healthier alternatives include making your own sliced meat from roasted chicken or turkey breast at home, using canned tuna or salmon, or opting for plant-based proteins like hummus or lentil salad.

How does deli meat contribute to cardiovascular risk?

The high sodium and saturated fat content in many deli meats can contribute to increased blood pressure and high cholesterol. High intake of ultra-processed meats has been associated with a higher risk of heart attacks and strokes.