Pregnant individuals often crave deli meats, but their safety during pregnancy is a common concern. This article clarifies which deli meats can be eaten and how to do so safely.
Why Deli Meats Pose a Risk
Deli meats pose a risk primarily due to Listeria monocytogenes, a bacterium causing listeriosis. Unlike many foodborne bacteria, Listeria can survive and grow in cold temperatures, including refrigerators, making deli meats a particular concern. Contamination can occur during processing, especially after cooking and before packaging, or from improper handling at the deli counter.
If a pregnant individual contracts listeriosis, even mild, flu-like symptoms can have severe consequences for the developing baby. These can include miscarriage, stillbirth, premature labor, or life-threatening infection in the newborn. While rare, pregnant women are significantly more susceptible to listeriosis, being 10 to 20 times more likely to get the infection than the general population. Nitrates and nitrites are also present in many processed deli meats as preservatives, but Listeria is the primary concern during pregnancy.
Making Deli Meats Safe
To ensure deli meats are safe during pregnancy, heat them thoroughly. Heating deli meats to an internal temperature of 165°F (74°C) or until steaming hot effectively kills Listeria bacteria. This heat treatment eliminates the risk.
This temperature can be achieved using various methods. For sandwiches, heating the meat in a microwave for 30-60 seconds, on a stovetop, or in an oven are all effective ways to reach 165°F. It is important to ensure the meat is heated evenly throughout, especially when using a microwave, as uneven heating can leave cold spots where bacteria might survive. After heating, the deli meat should be consumed immediately; do not allow it to cool and then store it for later, as this could allow any surviving bacteria to multiply. Additionally, practice good hygiene by avoiding cross-contamination between uncooked deli meats and other foods, and thoroughly clean any surfaces or utensils that come into contact with raw deli meats.
Other Safe Options
For those who prefer not to heat deli meats or are looking for alternatives, several safe options can satisfy similar cravings and provide essential protein. Pre-packaged, fully cooked meats like canned tuna or chicken are convenient choices. When consuming canned tuna, it is advisable to choose light tuna and limit intake due to mercury levels, typically no more than 4 cans (around 140g each) per week. Shelf-stable jerky, if fully cooked and from a USDA-inspected facility, can also be a safe protein source, though monitoring sodium intake is wise.
Preparing sandwiches with freshly cooked meats at home offers complete control over food safety. Options like roasted chicken breast, turkey, or beef, cooked to their safe internal temperatures, can be sliced and used for sandwiches. Plant-based deli slices or spreads, such as hummus, can also serve as safe and satisfying alternatives, provided they are pasteurized and handled hygienically.