Turkey Pastrami

Was recently sent this photo by a client with the question: “Is this allowed?”

Turkey pastrami is cured and smoked turkey breast.

“Cured” and “smoked” = LOTS of salt.

Salt is the primary ingredient used in meat curing. Removal of water and addition of salt to meat creates a solute-rich environment where osmotic pressure draws water out of microorganisms, slowing down their growth (giving it a longer shelf life, for one thing). Doing this requires a concentration of salt of nearly 20%.

Smoked meats are one of the top contributors of sodium in the U.S. diet — not necessarily because of the smoking process itself, but because smoking often involves curing the meat first, which usually includes a salt brine or rub. 

Even if you have a sandwich on bread that is high in whole grains, the cold cut itself will raise your blood pressure because of how much sodium is packed into each meat particle.

Turkey pastrami, the item my client was inquiring about, typically contains around 460 to 800 mg. sodium per 2-oz serving! (And keep in mind that as per the American Heart Association we should try to limit total daily sodium to less than 1,500 mg. per day.)

I would NEVER recommend buying ANY deli meat or cold cut that is pre-packaged because that means the potential for even more sodium (which, as I mentioned above, gives it a longer shelf life). It is always best to buy fresh-sliced deli meat that is cut and weighed to order. And when you do, inquire about a “lower sodium” version.

In the end, my job when working with a client is not to “allow” or give permission (or to deny) to eat something. It’s to educate, which I did. And in this case, the client decided to pass.