Experts say you might want to think twice about eating bologna (it can lead to weight gain!)

Experts say you might want to think twice about eating bologna (it can lead to weight gain!)

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If you’ve decided that one of your New Year’s resolutions is to lose weight, you may be in the middle of a number of lifestyle changes—and at the top of that list is probably your diet. Figuring out what you should and shouldn’t eat when it comes to your health (not to mention sticking to those guidelines) can be a difficult process, especially if you’re used to eating the same things on a regular basis that you may not be the best for your body. For example, maybe you often make a sandwich with delicatessen meat for lunch. While a sandwich full of meat and vegetables may seem like the perfect option, health experts warn that too many processed lunch meats can be detrimental to your weight loss goals. In fact, there’s one high-sodium meat that many agree you should cut off your sandwich if you’re trying to get healthy this year: Bologna.

To learn more about why bologna is so unhealthy and how it can contribute to weight gain and other problems, we spoke to a nutritionist Lisa Richardscreator of the candida diet and certified weight loss coach joanna wen, founder of Spices and vegetables. They told us that sodium and saturated fat are red flags you shouldn’t ignore. Read on to learn more!


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Experts say you might want to think twice about eating bologna (it can lead to weight gain!)


There’s no denying that a good old bologna sandwich is a classic, easy lunch—however, Richards and Wen warn that eating bologna regularly can lead to weight gain, heart problems, and more. “Bologna is a type of processed meat that’s made from ground pork, beef, or a combination of the two,” Richards explains. Unfortunately, she points out, “it’s usually high in fat and sodium, which can contribute to health problems when consumed in excess.”

Wen supports this idea. “Among deli meats, bologna stands out as particularly unhealthy,” she says. “Made from a combination of proteins from different animals, it’s particularly high in fat and sodium, making it a definite no-no if you’re trying to lose weight.”

Processed meats in general are never a good idea for your health because of the preservatives they usually contain, but Wen says especially high-sodium options like bologna are among the worst culprits. “Although all processed meats can lead to weight gain if eaten in large quantities in place of healthier foods, those with particularly high levels of sodium and fat are the worst culprits,” she says, explaining that many processed meats contain high amounts of sodium as a preservative, which “can cause swelling and retain water weight when absorbed into the body.” And that’s definitely not great for weight loss!

In addition to sodium, saturated fat levels are also a major warning sign for anyone trying to shed a few pounds—but the health risks don’t stop at weight gain. “Research shows that eating large amounts of processed meats, such as bologna, is associated with an increased risk of heart disease, certain cancers and other health problems. Processed meats also tend to be high in saturated fat and sodium, which can contribute to weight gain and increase the risk of high blood pressure and other health problems,” Richards tells us.

Of course, at the end of the day, almost everything is good to eat in moderation. However, if you want to make a healthier choice and avoid weight gain, it’s best to avoid bologna and choose leaner, unprocessed meats instead. Wen recommends skinless chicken or turkey breast, or even plant-based options like tofu or tempeh. No matter what you choose, your body will thank you when you make a healthy swap with these processed meats!

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