The One High-Sodium Meat Nutritionists Want You To Stop Putting In Your Sandwiches

packaged cold cuts at grocery store
packaged cold cuts at grocery store

When you’re in a rush and need to eat something substantial, sandwiches can be a quick and easy meal—and they can even be a healthy, nutritious option when you’re filled with the right ingredients. However, there are also plenty of unhealthy options that could take a toll on your health when eaten frequently. In fact, there’s one processed meat that often finds its way between two slices of bread that could be putting your health at risk due to its high sodium content: bologna.

To learn more about the health effects of this popular but salt-packed meat, we spoke to nutritionist Lisa Richards, creator of The Candida Diet. Find all of her expert insight below.


A bologna sandwich can be simple, quick, and, quite frankly, tasty. However, Richards warns that adding this processed meat to your sandwiches frequently could be detrimental to your health over time. This largely stems from the fact that its packed withs sodium and other preservatives.

"Bologna is a popular meat that is often used as a sandwich meat, but it's also a processed meat, which means it may contain added preservatives and chemicals that can be harmful to health when consumed in excess." she tells us.

One of those preservatives is none other than good old sodium, which can take a serious toll on your health if you have too much of it. "Processed meats like bologna are typically high in sodium, which can lead to high blood pressure and other health issues when consumed in excess," Richards explains, noting that eating too much sodium can also "cause the body to retain water, leading to bloating and discomfort." Yikes!

But the health risks of bologna don't just stop at the preservatives it contains. Richards tells us that this meat "is also high in saturated fats and calories, which can contribute to weight gain and other health issues." You can learn more about the health risks of saturated fats here.

The bottom line

Of course, indulging in a bologna sandwich every now and then won't kill you. However, if you're trying to stay as healthy as possible, it's probably not a good idea to make this a staple in your diet (especially if you pair it with white bread).

Instead, Richards recommends choosing healthier options: "It is important to consume bologna and other processed meats in moderation and choose lower sodium options when possible, such as lean meats like turkey or chicken," she concludes.