Sandwiches are seriously an underrated meal. They’re perfectly portable, filled with proteins and dairy that are nutritious for your body — and they taste damn good, too. Thing is, if you’re expecting, you might have to skip your favorite sub, as experts advise caution when eating lunch or deli meats during pregnancy. Show
Deli meat is usually on the no-no list when it comes to foods you can safely consume while pregnant,OB/GYN Dr. Kim Langdon, MD, tells Romper. “In general, cured (deli) meats are less healthy than cooked meats, and should be eaten very rarely, if at all,” she says. Kara Hoerr, RDN, a registered dietitian nutritionist, agrees, stating: “Deli meat is not safe for pregnant women to have as there's a risk that it may contain Listeria, a bacteria that is harmful and could result in stillbirth or miscarriage,” she says. Listeriosis is a harmful infection that can occur when eating food contaminated with the bacterium Listeria monocytogenes, per the Centers for Disease Control and Prevention (CDC). It’s particularly dangerous for older adults and, you guessed it, pregnant women. Why Is There Listeria In Deli Meat?Listeria is typically found in soil and water, and unfortunately, can live for many months in these environments, per the U.S. Food & Drug Administration. Add to that the fact that it can thrive in high and low temperatures (as well as acidic and salty conditions), and it makes sense that Listeria can live for a long time in not just food processing plants, but the food itself. In fact, the study “Food safety during pregnancy” found that putting deli meat in the fridge can actually allow increased growth of Listeria, since the bacteria can quickly multiply at those frigid temperatures. Why Is Deli Meat Not Safe To Eat During Pregnancy?Getting food poisoning is never fun, but Listeriosis during pregnancy is particularly dangerous. According to the study “Listeriosis during pregnancy,” pregnant women are at an 18 times greater risk of infection than everyone else. The cause: “Pregnancy-related suppressed cell-mediated immunity and placental tropism of L. monocytogenes.” That means that your immune system can become weaker during pregnancy, and as such, if you were to eat something contaminated with Listeria, it could cause fetal Listeriosis, which has a mortality rate of 25-35%, researchers found. “The CDC recommends that pregnant women not consume deli meat because it can carry the listeria bacteria which can cause food poisoning, vomiting, and sickness,” Jana Mowrer, MPH, RDN, CDCES, a registered dietitian, nutritionist, and certified diabetes care and education specialist, tells Romper. “The likelihood is rare, however, still there is the chance and it is more debilitating for pregnant women and people over 65.” LauriPatterson/E+/Getty Images Can You Safely Eat Deli Meat During Pregnancy?Sort of. If you can’t wait to dive into some deli meat, just make sure that you pop it into the oven or microwave first, Hoerr advises. “No matter what kind of deli meat it is, in order to safely eat it, it must be heated up to an internal temp of 165 degrees F,” she says, with the goal for the sammie to be steaming hot. Also, keep an eye on expiration dates, since all food should be consumed quickly. “Deli-meat should be stored factory-sealed unopened for no more than 2 weeks in the refrigerator and, if opened, no longer than 3-5 days in the refrigerator,” Mary Wirtz, MS, RDN, CSSD, a registered dietitian nutritionist tells Romper. But what about the Havarti, gouda, or muenster to go on that monster sandwich? “Cheeses are safe as long as the cheese has been pasteurized and isn't raw,” says Hoerr. “Most deli cheeses are pasteurized, but it never hurts to ask at the deli counter or check the package.” And there you have it. Eating deli meat during pregnancy should be done very carefully and infrequently to avoid possibly contracting Listeriosis. In fact, you might want to leave lunch meat off of your menu until you give birth, at which point you can celebrate with a sub. Studies referenced: Taylor, M. Galanis, E. “Food safety during pregnancy” 2010. Madjunkov, M., Chaudhry, S., Ito, S. “Listeriosis during pregnancy” 2017. Experts sourced: Kara Hoerr, RDN, a registered dietitian nutritionist Jana Mowrer, MPH, RDN, CDCES, a registered dietitian, nutritionist, and certified diabetes care and education specialist Mary Wirtz, MS, RDN, CSSD, a registered dietitian nutritionist Meat can be delicious and nutritious during pregnancy, but you'll need to take some precautions to avoid foodborne illness. Follow safe food handling guidelines and don't eat raw or undercooked meat while pregnant. Also, avoid eating deli or lunch meats, bacon, and hot dogs during pregnancy unless you heat these meats until they're steaming hot or 165 degrees F. Can I eat meat while I'm pregnant?Yes. Meat is an important source of protein and iron and many women crave and enjoy eating meat during pregnancy. It's important to take some precautions, though. Certain types of meat, and meat that isn't properly cooked or handled, can pose a safety risk to you and your baby. Meat and poultry can harbor parasites or bacteria – such as listeria, toxoplasma, and salmonella – that cause food poisoning. These conditions are particularly dangerous for pregnant women because pregnancy weakens your body's immune system and ability to fight disease. Unborn babies are also more susceptible to disease because their immune systems are still developing. To keep yourself and your baby safe, follow safe food handling guidelines. These include:
By taking these precautions, you can avoid exposure to the following dangerous pathogens: Listeria Most people don't get sick when they eat food contaminated with the bacterium Listeria monocytogenes. But healthy pregnant women are more likely than other healthy adults to get listeriosis and are more likely to become dangerously ill from it. You can pass listeriosis to your baby while you're pregnant, too. This can cause problems such as miscarriage, stillbirth, premature birth, low birth weight, and life-threatening infections like bacteremia (bacteria in the blood) and meningitis. Toxoplasma This is a microscopic parasite that causes an infection called toxoplasmosis. Most people don't notice when they have it, but if you get infected during pregnancy, the illness can be severe, causing miscarriage, stillbirth, long-term neurological damage, or other devastating effects. Salmonella These bacteria are more likely to cause serious illness when you're pregnant. In rare cases, the high fever, vomiting, diarrhea, and dehydration that can result could cause preterm labor or even a miscarriage. How can I make sure my meat is safely cooked?Use a food thermometer. You can't always tell if meat is properly cooked by looking at it.
Why can't pregnant women eat deli meat?It's best not to eat deli or lunch meats while you're pregnant, unless the food has been heated until steaming (165 degrees F) right before serving. These meats can harbor bacteria, which can continue to grow even when refrigerated. Meats to avoid include:
You can slow the growth of bacteria in these meats by keeping the temperature in your fridge at 40 degrees F or colder. But to kill the bacteria, you'll still need to heat the food until steaming before you eat it. Eating canned or shelf-stable foods is safe, like canned chicken or ham or shelf-stable smoked seafood. Craving your favorite deli sandwich while pregnant? Here are some options to try:
What about hot dogs and bacon during pregnancy?Like deli meats, hot dogs and bacon can harbor listeria and other pathogens. Heat these meats until they're steaming hot or 165 degrees F before eating. Once the package is open, toss it after a week in the refrigerator. Another concern with these and other processed meats is the presence of preservatives called nitrates and nitrites. Frequent consumption of meats containing these chemicals is tied to an increased risk of cancer. Research also suggests that eating food containing nitrates could increase the risk of preterm birth in women who also take a type of drug (called nitrosatable drugs) during pregnancy. Lastly, hot dogs and bacon are packed with sodium and saturated fat, which are important to eat in moderation. Is it safe to eat grilled or blackened meat during pregnancy?Eating an occasional serving of char-grilled or blackened food is probably safe, and there's no particular risk for pregnant women. But don't overdo it. Studies show that people who eat a lot of well-done or blackened meat or fish tend to have higher rates of certain cancers. When animal proteins are grilled or pan-fried over an open flame, they produce cancer-causing chemicals called heterocyclic amines (HCAs). And when the juices drip into the fire and produce flames, it creates another type of cancer-causing chemical, polycyclic aromatic hydrocarbons (PAHs), which then adhere to the surface of the food. You might try these techniques to reduce the risk of creating these chemicals when cooking meat:
Is it safe to eat meat from livestock that were given antibiotics?Only if the meat is handled and cooked properly. The amount of antibiotic that gets to your baby when you eat meat is extremely small, so it's unlikely your child would be harmed that way. But antibiotic-laced meat or poultry could contain antibiotic-resistant bacteria, which has been shown to develop in animals treated routinely with antibiotics. If this meat isn't handled or cooked properly, you could contract an antibiotic-resistant infection from the meat. These infections can cause severe illness or death. Most livestock in the United States are treated with antibiotics. Only meat and poultry labeled organic or "no antibiotics added" comes from livestock raised without these drugs. To avoid getting sick from antibiotic-laden meat (or any meat), always follow food safety guidelines. What happens if I eat deli meat while pregnant?Listeria is killed by pasteurization and cooking. Cold cuts are now sprayed with a food additive that helps prevent Listeria before packaging. You don't need to panic if you are pregnant and have been eating deli meats. The probabilities are in your favor that nothing has happened.
What deli meats can I eat while pregnant?Bottom line: Avoid deli meat straight from the counter, but you can eat it heated up. If the meat is steaming or feels fully warmed through, it's safe (the heat will kill any harmful bacteria). Granted, the idea of nuked ham slices seems pretty gross. But think of it this way: panini!
Can you eat a little deli meat while pregnant?Lunch meat, for the most part, is just a myth. I asked a doctor that I work with if there was any truth to the common belief that pregnant women shouldn't eat deli meat, and she vehemently denied it.
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Why cant pregnant women eat deli meat
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