Smoked turkey has health-promoting nutrients, but it's processed and high in sodium.
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A succulent roasted whole turkey is typically the main dish at the center of a traditional American Thanksgiving dinner. But there are different ways to prepare it: For example, many people enjoy smoked turkey for the flavor and ease of preparation.
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Smoked turkey is a lean meat that offers important nutrients, so there are some benefits to eating it. But because it's processed and high in sodium, it's probably best to enjoy it on occasion.
Smoked turkey can be part of a healthy diet when enjoyed on occasion, but people with certain health conditions may want to take caution.
It's lower in fat than other meats, like beef or pork, but smoked turkey is still considered processed meat, which has been linked to heart disease and diabetes, according to the Harvard T.H. Chan School of Public Health.
Smoked turkey may also be high in sodium and unsuitable for those eating a low-sodium diet.
What Is Smoked Turkey?
Smoked turkey is turkey meat that has undergone a smoking process, which involves curing the meat, then exposing it to smoke from burning aromatic wood for a long period of time.
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The smoke from the burning wood browns the turkey and gives it a smokey flavor. It also helps make the meat more tender.
There's some valuable nutrition in smoked turkey. According to the USDA, a 2-ounce serving of smoked turkey will give you:
Calories: 60
Total fat: 1 g
Saturated fat: 0 g
Trans fat: 0 g
Cholesterol: 25 mg
Sodium: 510 mg
Total carbs: 2 g
Dietary fiber: 0 g
Sugar: 1 g
Protein: 10 g
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Calories and Macros
A 2-ounce serving of smoked turkey will only give you 60 calories, but keep in mind, this is a small serving size.
There's very little fat (just 1 gram in total), 2 grams of carbs and an impressive 10 grams of protein.
Eating smoked turkey can help you meet your daily goals for protein, which your body requires for muscle development, hormone production and energy, according to the National Institutes of Health (NIH).
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Smoked turkey isn't particularly high in any other vitamins or minerals, besides sodium, per the USDA.
Sodium
A 2-ounce serving of smoked turkey has about 510 milligrams of sodium, which is 22 percent of the recommended daily value (DV). Too much sodium in the diet has been linked to high blood pressure, water retention and a higher risk of heart disease.
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The USDA Dietary Guidelines for Americans recommend you limit sodium to 2,300 milligrams per day if you're an adult eating a 2,000-calorie diet. That said, the American Heart Association recommends a more modest daily limit of 1,500 milligrams to lower heart disease risk even further.
Other Risks
Eating smoked meats or meats cured in salt have been associated with a higher risk of certain cancers, including stomach cancer, according to the American Cancer Society.
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Do not eat undercooked turkey, whether it's smoked or cooked in some other way. Always cook turkey to a safe internal temperature of 165 degrees Fahrenheit before serving it, per USDA guidelines.
Though smoked chicken and turkey can still create HCAs and PAHs, they are, overall, heathier choices than red meat. Go lean. Next in line after poultry are lean cuts of pork (like pork loin, tenderloin and center cut chops).
Processed meats can include ham, sausage, bacon, deli meats (such as bologna, smoked turkey and salami), hot dogs, jerky, pepperoni and even sauces made with those products. When meat is processed, it is transformed through curing, fermenting, smoking or salting in order to boost flavor and shelf life.
The turkey legs are already safe to eat as they are pre cooked but taking them to 165°F ensures they are cooked through and hot. To keep the turkey leg moist, place a foil pan underneath with some chicken broth.
Smoking is a flavorful way to serve a Thanksgiving turkey, and it frees up your oven for pies and side dishes. Though it requires a bit of preparation beforehand, the end result of juicy meat, smoky flavor, and deeply burnished skin is worth the effort.
Overall, turkey is recommended over ham for nutrition. However, this is based on sodium content. Ham is very high in sodium, but it is rich in zinc, potassium, and iron. Ham has been used for generations to add salt and flavor to other dishes.
To summarize, turkey meat has low total lipid, cholesterol, and polyunsaturated fatty acid levels, making it a desirable option for diets aiming at lowering blood cholesterol levels.
It's true that whether you're getting it fresh from the farm or (not-so) fresh out of a can or package: Not all meat is created equal. If you're looking for the healthiest lunch meat option, choose the leanest cuts of deli meat possible, such as turkey, chicken breast, lean ham or roast beef.
Hot dogs, bacon, sausage, and regular ground beef should be avoided or consumed sparingly due to their high fat, calorie, and sodium content, and potential health risks. By using this ranking system, you can make informed choices about the meats you eat and maintain a healthy diet.
Cooking the turkey in your oven certainly has its advantages, like ease of temperature regulation. However, with no extra flavor coming from the smoke, you'll have to get a little bit more creative with your seasoning.
USDA recommends using cooked turkey within 3 to 4 days, kept refrigerated (40°F or less). Refrigeration slows but does not stop bacterial growth. Turkey can be frozen for 3 to 4 months. Although safe indefinitely, frozen leftovers can lose moisture and flavor when stored for longer times in the freezer.
But while turkey is among the leanest deli meats, in the big picture it may not be healthier than other types. That's because all cold cuts are processed meats, like bacon and hot dogs. Regularly eating them—even in amounts less than what you probably put in a sandwich—clearly increases the risk of cancer.
Refrigerate meat and poultry within 2 hours of removing it from a smoker. Cut the meat or poultry into smaller portions or slices, place it in shallow containers, cover, and refrigerate. Use it within 4 days or freeze for later use.
Butterball Smoked Whole Turkeys are fully cooked and ready to eat. They can be used in recipes calling for cooked turkey without prior heating. The pink color of the meat comes from smoking and curing and is not a sign of undercooked meat.
Our Hickory-Smoked Turkeys are fully cooked, ready to heat and serve. The only challenge is making sure that you do not dry out the turkey meat by re-heating on too high of a temperature or for too long.
Smoked meats can be high in phosphorus and potassium, which can severely impact those with kidney disease. Finally, the potential carcinogenic compounds formed during the smoking process can cause complications for individuals with a history of cancer or those at high risk of developing cancer.
But while turkey is among the leanest deli meats, in the big picture it may not be healthier than other types. That's because all cold cuts are processed meats, like bacon and hot dogs. Regularly eating them—even in amounts less than what you probably put in a sandwich—clearly increases the risk of cancer.
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