Mention the word “processed meats” and many of us might raise an eyebrow. Unless of course you come from Italy where they really know their stuff! The mind immediately conjures up well known delicacies such as prosciutto, chorizo and pancetta, to mention just a few. Writing this, I could almost be standing at the counter of a quaint little delicatessen in downtown Rome or at a rustic garden Trattoria deep in the Tuscany countryside.
But let me not get carried away with myself here. There are “processed” meats, aka “cured” meats like those mentioned above, and “processed” meats, which are generally speaking, bright pink plastic-looking, mass-produced “ham” (or so they call it) from your nearest supermarket chain…..hmmmm. I know what my first choice would be! But let’s break it down:
The category of processed meats covers a huge span of products from the rich and flavourful chorizo sausage used as a staple in Spanish, Portugese, Italian and Brazilian dishes, to the no-name-brand processed pseudo sausages like those mentioned above. However, many have the misconception that if the product wasn’t alive and breathing 48 hours prior to consumption, then it must be BAD for you! Not true. The important fact that most nutritionists and other science associated foodies neglect to tell us, is that anything in excess is bound to be detrimental to one’s health. Even fruit, believe it or not! And lets be honest, who is going to eat a whole packet of ham or an entire chorizo sausage in one sitting?!
Chorizo
So what’s the nitty gritty on chorizo then? Well, to start, did you know that it’s a great source of protein? Consuming just 3 ounces can boost your protein intake by a whopping 14.5 grams which is a quarter of your recommended daily intake! Protein helps to keep your tissue strong, makes up a part of your blood, maintains your body’s hormone balance and plays a role in the function of your immune system.
This delicious smokey sausage is also high in essential vitamins and minerals such as zinc, selinium, B12 and choline. Selinium plays and important role in maintaining thyroid hormones whilst zinc is integral when it comes to cell communication. Did you know that zinc also deters bees? So throw some of this deliciousness into your pasta or salad and rest assured that those buzzy buggers will not be bothering you. But bare in mind that it is pretty high in fat and sodium, so like I said, moderation is key.
Ham
Ham comes in a variety of different forms and is one of those products where you really have to be picky about where you buy from. The most popular types are honey baked, smoked, country, deli sliced and luncheon meat hams. There are two distinct ways to make ham into the form you can recognize: wet-cured and dry-cured and the majority of store-bought hams are wet-cured and fully cooked.
Ham mainly comes from the hind leg of a pig, but the shoulder and rump are also used. Ham is another meat that is usually quite high on the sodium scale, especially if it’s that so called “sandwhich ham” so make a b-line for the deli counter to ensure a fresh and less processed cut.
It is always important to make a note of when you purchase a product before consuming it. To summarise breifly, excluding unopened canned varieties, cooked and uncooked ham is best when stored in a freezer. Unopened canned meat lasts up to 9 months in the refrigerator. Opened cans go bad within a week. If you purchase luncheon meat ham, eat it within 5 days or freeze it for up to 2 months. This includes deli ham.
Ham is widely used in the United States during the holidays and on special occasions. It’s also great for dinner or in salads. As long as you obey the golden rule of quantity and don’t consume too much, it can be a good addition to your diet.
Pancetta
Pancetta is a type of bacon native to Italy made from pork belly, prepared with powerful spices and salt-cured just like chorizo and ham. It is quite similar to American strip bacon. Pancetta is usually prepared in rolls to slice thinly for adding a strong pork flavour to recipes. Several types exist, but pancetta nutrition is similar in each because it is prepared with the same cut of pork.
Pancetta isn’t your traditional store bought ingredient and is only usually found at a specific deli counter. Unfortunately just because it is from a deli doesn’t mean that it’s better for you though. Like the other meats discussed above, pancetta is high in sodium and fat and must be used in moderation. Aside from the health aspect, pancetta is really flavourful so you only need a tiny bit to add that beautiful flavour to your dish.
So there you have it. A brief lowdown on the do’s and don’ts of processed meats. If there is one tip I cannot reiterate enough it would be to just remember moderation. Just because something might be high in one thing or another, it doesn’t mean you can’t have it at all. Like anything, moderation is the key.
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