Is Turkey roll healthy and ok to consume while on weight loss? - By Shaindy Oberlander, BeneFIT Health

Is Turkey roll healthy and ok to consume while on weight loss?

Turkey roll is a processed meat product made primarily from turkey meat. Unlike whole roasted turkey, turkey roll is often made from ground or chopped turkey meat that is seasoned and sometimes mixed with other ingredients before being shaped and cooked. Turkey roll can be a safe and healthy option when consumed often, but this depends on several factors, including its ingredients, preparation, and the overall diet of the consumer. Here are some aspects to consider:

1) High Sodium: Processed meats, including turkey roll, can be high in sodium, which is used for preservation and flavor. High sodium intake is associated with an increased risk of hypertension and cardiovascular disease. Opting for low-sodium varieties or consuming turkey roll in moderation can help mitigate this risk.
2) Lean Protein: Turkey is naturally high in protein and lower in fat compared to red meats.
3) Low Fat: Lean turkey rolls are lower in fat, especially saturated fat, which makes them a healthier option.
4) Vitamins and Minerals: Turkey is a good source of essential vitamins and minerals, including B vitamins (like B6 and B12), selenium, and zinc, which play vital roles in energy metabolism, immune function, and overall health.
5) Calories: A lean turkey roll tends to be lower in calories compared to fatty meats like salami and pastrami.
6) Fillers: Fillers such as starches, soy protein, or breadcrumbs are sometimes added to processed meats to bulk them up and reduce costs. These can add unnecessary carbohydrates and calories. While not necessarily harmful, fillers can add extra calories, carbohydrates, and sometimes allergens to the product, making it less healthy overall.
7) Nitrates and Nitrites: These are commonly added to processed meats as preservatives and to maintain color. High intake of nitrates and nitrites has been linked to health issues.

Look for labels indicating “no added nitrates or nitrites” and “minimal fillers.”
 

Based on this, why is turkey better for weight loss?

1) Lower Fat: Lean turkey roll has significantly less fat, particularly saturated fat, making it a healthier option.
2) Fewer Calories: Lower fat content means fewer calories, aiding in weight loss.
3) High Protein: High protein content helps maintain muscle mass and promotes satiety, which can help control hunger.
4) Fewer Additives: Opting for turkey rolls with minimal or no additives reduces exposure to potentially harmful compounds.

To summarize and answer your questions, turkey roll, especially when made from lean, minimally processed turkey, is a healthier option compared to fatty, processed meats like salami and pastrami. It offers high protein with lower fat and calorie content, making it an excellent choice for those aiming to lose weight or maintain a healthy diet. However, it is essential to choose products that are free from excessive fillers and additives like nitrates to maximize health benefits.