To Eat or Not to Eat: All You Need to Know About Salami
Written by Taisiia Dobrozorova
Taisiia Dobrozorova is a nutrition and fitness writer at Unimeal and a healthy lifestyle devotee. She has accomplished several courses on health, nutrition, dietology.
Fact checked by Ievgeniia Dobrynina
Ievgeniia Dobrynina is the Head of Nutrition and a fact checker at Unimeal.
You could have heard of salami as junk food. But, it happens that we still eat this product. Colleagues' birthdays at work and corporate parties - very often, the menu at such events includes red circles on pepperoni or simply on a plate. And we eat them because "a few pieces are ok." So, discuss if it is really "ok" to taste salami. 🤔
What is salami made of
Consumers never know what might be hiding under a thin shell of fragrant salami. A quality product made according to all technological standards or a mess of fat, vegetable protein (soy, wheat), spices, and chemicals? Somehow, yes.
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Salami is a meat product typically made from pork or beef, appropriately salted, smoked, "stuffed" with fat and spices, and kept in a room with special conditions (air temperature should be +15 C, and humidity - 60-70%). By the way, salting in salami has a double "mission." Salt helps the meat to ripen and kills harmful microorganisms. As the meat matures and dries, the consistency of this sausage becomes denser.
After about a month, it becomes moldy in a light green-gray hue and dries out significantly. The longer this sausage ripens, the darker its mold becomes, and the consistency becomes thicker. And it is considered ready in about three months.
Therefore, conscientious manufacturers recommend not saving on health and buying only expensive types of salami, the packaging of which indicates the composition of the sausage.
Nutrition
Salami has low carbs and calories but is high in protein, fat, and sodium1Oscar Mayer. (2019, January 4). Salami (hard). U.S. DEPARTMENT OF AGRICULTURE. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/172947/nutrients. It contains several other vitamins and minerals. These are vitamin B12, thiamine, niacin, and zinc. 100 grams of hard salami contain:
Salami is exceptionally high in sodium, with almost a quarter of your daily value in just three pieces. Although sodium plays a crucial role in regulating fluid balance, consuming high amounts can increase blood pressure, especially among those more sensitive to its effects2William B. Farquhar, PhD, et al. (2016 November 7). Dietary Sodium and Health: More Than Just Blood Pressure. J Am Coll Cardiol. DOI:10.1016/j.jacc.2014.12.039.
Is salami healthy? Benefits
- Eating salami can raise the mood! What can be better when you crave something tasty, and here salami gets in the way? Salami does not require cooking because it is typically sold ready to eat. It's convenient and easy to enjoy.
- Dry salami is also high in protein, an essential nutrient for tissue repair and muscle growth3Guoyao Wu. (2016, March). Dietary protein intake and human health. Food Funct. DOI:10.1039/c5fo01530h.
- Hard salami contains B vitamins like vitamin B124Robert C Langan, Andrew J Goodbred. (2017, September 15). Vitamin B12 Deficiency: Recognition and Management. Am Fam Physician. PMID:28925645, thiamine, and niacin5Soraya Djadjo; Tushar Bajaj. (2022, March 28). Niacin. StatPearls [Internet]. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK541036/. They are crucial for brain function. Also, they take part in DNA synthesis, energy production, and metabolism.
- It contains zinc, which is necessary for DNA synthesis, wound healing, and immune health6Becky L Tsang, et al. (2021, September). Effects of Foods Fortified with Zinc, Alone or Cofortified with Multiple Micronutrients, on Health and Functional Outcomes: A Systematic Review and Meta-Analysis. Adv Nutr. DOI:10.1093/advances/nmab065.
- Some salami also undergo fermentation. It means it contains probiotics, beneficial bacteria. Some studies show that probiotics may help support heart health, digestion, immunity, and more.
What are the downsides of eating salami?
But even high-quality salami in uncontrolled portions is harmful to health. This sausage is quite fatty and high in cholesterol. Scientists have proven that salami can harm the digestive organs. So it is necessary to completely abandon its use for individuals complaining of poor digestion, pathologically poor liver conditions, and suffering from ulcers, pancreatitis, or gastritis7Susan Thapa, Lori A. Fischbach, et al. (2019, April 3). Association between Dietary Salt Intake and Progression in the Gastric Precancerous Process. Cancers (Basel). DOI:10.3390/cancers11040467.
In addition, salty and fatty meat accelerates the aging process of cells and helps the development of cardiovascular problems. Salt disrupts the acid-salt balance, increases blood pressure, and contributes to the accumulation of toxins in the body.
The International Agency for Research on Cancer recently classified processed meat as carcinogenic. Studies show that processed meat consumption may be associated with an increased risk of several types of cancer8Mitsumasa Umesawa, et al. (2016, February 5). Salty Food Preference and Intake and Risk of Gastric Cancer: The JACC Study. J Epidemiol. DOI:10.2188/jea.JE20150023. These are breast, colorectal, stomach, bladder, and esophageal cancers.
Is salami healthy for weight loss
Surprisingly, salami is considered a good diet product, primarily if referring to the keto diet. Carb levels are deficient across most salami. The main rule is to stay away from the preservative-filled, sugar-loaded versions. Give a preference to going for salami made with natural processing and meats9Marco Cullere, et al. (2020, April 10). Fat Inclusion Level, NaCl Content and LAB Starter Cultures in the Manufacturing of Italian-Type Ostrich Salami: Weight Loss and Nutritional Traits. Foods. DOI:10.3390/foods9040476. And as always, check the labels!
How often can you eat salami
To understand how often you can eat salami, consider several factors first. And better individual characteristics of the body. Remember that salami is high in sodium. So people with water retention and blood pressure issues should be careful. The American Heart Association recommends limiting sodium intake to less than 2,300 mg daily, or ideally less than 1,500 mg daily10Josephine E Prynn, Louis Banda, et al. (2018, June 30). Dietary sodium intake in urban and rural Malawi, and directions for future interventions. Am J Clin Nutr. DOI:10.1093/ajcn/nqy125. Approximately it is not more than 9 pieces.
Recalling our previous discussion
Salami is a meat product usually made from pork or beef, fat, and spices that have been fermented and dried. Although it contains several essential nutrients, it's high in sodium and processed. Thus, you should always check the label and choose a low sodium variety whenever possible. And enjoy salami in moderate amounts as part of a balanced diet.
Unimeal does not diagnose or suggest treatments. Any description of the diet, training plan or supplement should be discussed with your current physician or nutritionist. This article does not address specific conditions and is simply meant to provide general information on healthcare topics. Following any advice is at your own initiative and does not impose any responsibility on the blog authors for your health and safety.
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