Ditch ham: Healthier sandwich options to stave off diabetes risk
A sandwich is often the go-to option when you're out of ideas for a quick breakfast and the morning rush doesn't allow for lengthy deliberations. The usual combination is bread, butter, ham, cheese, and occasionally a vegetable. However, this might be detrimental to your health in the long run.
Sandwiches can be made quickly, quelling a growling stomach, and are easy to pack for on-the-go convenience. However, what's important is what you put inside. Although deli meats might seem appetizing, excessive consumption doesn't benefit health. Research conducted by scientists from a British university confirms this.
Limit processed meat
Research conducted at the University of Cambridge showed that regular consumption of about 2 ounces of processed meat daily can increase the risk of developing type 2 diabetes. This equates to two slices, typical for a ham sandwich prepared for school or work.
The study included not only deli meats but all processed meats. Processed meat refers to products that have been preserved by smoking, drying, salting, or adding preservatives. Examples include ham, bacon, and some sausages and hot dogs.
This extensive research included 1.97 million adults from 20 countries, including Europe, the Americas, the Eastern Mediterranean, Southeast Asia, and the Western Pacific. The large number of participants from different regions of the world makes the study results more representative of the entire adult population. This means the conclusions can be generalized on a larger scale, and everyone should seriously consider reducing their intake of processed meats.
According to the research published in "The Lancet. Diabetes & Endocrinology," daily consumption of a 2-ounce portion of processed meat increases the risk of type 2 diabetes by 15 percent over 10 years. For 4 ounces of unprocessed red meat, this risk increases by 10 percent.
What to replace deli meats with?
Instead of adding slices of processed ham to a sandwich time after time, opt for other ingredients. Cooked, mashed, or blended lentils, chickpeas, or beans make delicious spreads for bread. You can add your favorite herbs and spices to them. Try a tuna spread, prepare homemade hummus, or make a mackerel spread. These are simple additions that taste amazing.
You can also choose sautéed tofu or tempeh, eggs, cheeses, cottage cheese, and vegetables. These will not only replace deli meats but also introduce more vitamins into your daily diet.
