The ingredients you select for your sandwich can significantly impact your well-being. A wealth of studies highlights a strong link between high consumption of ultra-processed foods and increased risks of hypertension, cardiovascular events like heart attacks and strokes, as well as premature mortality.

Among the various foods, certain popular sandwich fillings stand out as particularly detrimental to health. Many individuals opt for convenient sandwich meal deals or grab pre-packaged options when on the go, often unaware that their seemingly innocent lunch choice might not be the healthiest.

Victoria Taylor, a Senior Dietitian at the British Heart Foundation (BHF), pointed out, “In the UK, more than half of an average person’s caloric intake comes from ultra-processed foods.”

She added, “It’s perhaps understandable given their convenience, appeal, and aggressive marketing. However, research indicates that these foods can adversely affect our health.”

Ultra-processed foods are notorious for containing a multitude of additives, such as preservatives, emulsifiers, sweeteners, and artificial colors and flavors, which often extend their shelf life significantly.

Common sandwich fillings like ham, sausages, and processed cheese slices are categorized as ultra-processed due to their high levels of saturated fats, salt, and sugar.

Pre-packaged bread may also qualify as an ultra-processed food, as can plant-based meat and cheese alternatives. 

Whilst numerous sandwich fillers could be considered unhealthy, the BHF emphasises that the key lies in adopting a balanced dietary approach.

The BHF advised: “Instead of trying to completely cut out these foods, think about the balance in your diet. Make sure that there are minimally processed foods in there too – eat fruit and vegetables with your meals and drink water instead of sugary drinks – and try to fit in time over the week for home cooking.

“It’s also important to remember that not all ultra-processed foods are equal. When you do include ultra-processed foods in your diet, choose those with more nutritional benefit – wholegrain bread and cereals or baked beans for example, instead of crisps, sweets or pizzas.”

The organisation further recommended: “Get in the habit of reading food labels so you can easily identify and cut back on foods that are high in sugar, salt, or saturated fat.”